Gym Workouts To Lose Weight For Men

Deciding you want to lose weight is a big deal, especially for men for whom the emphasis is often on building muscles rather than shedding pounds. But you can do more than bulk up when at the gym. You can lose all the weight you need so long as you use the right equipment at the right intensity for a long enough period of time. Then you'll see the weight come off from all over your body.

Stationary Bike

Riding a stationary bike, either upright or recumbent, is one way to burn a significant amount of calories while at the gym. You can burn up to 292 calories in an hour if you weigh 160 lb., according to MayoClinic.com. You'll burn more calories an hour if you weigh more. You need at least 30 minutes of cardiovascular exercise like riding a bike, five times a week to stay healthy and lose weight, according to the American College of Sports Medicine.

Elliptical

Using the elliptical machine is another way to burn calories and lose weight at the gym as a man. The elliptical is low-impact as well, so if you are very overweight or have joint problems, you can get all the cardiovascular workout you need without damaging your body.

Circuits

Another workout you can do at the gym is circuit training. You can burn up to 30 percent more calories per exercise session if you mix up your cardio with circuit training, according to "Fitness" magazine. This involves setting up a workout routine that uses several different exercises in rapid succession. Spend no more than a minute per exercise, and once you complete the circuit, start over. Exercises you may wish to perform include running on a treadmill, situps, cycling, pushups, jumping jacks, weighted squats, lunges, elliptical and biceps curls.

Dead Lifts

The dead lift is a common gym exercise that helps men build muscle tone. It utilizes the back, hamstrings, arms and shoulders and bulks up your upper body. Though building muscle doesn't directly burn many calories, the increased muscle mass boosts your metabolism and makes losing weight easier. To bulk up quickly, lift the heaviest weight you can while still maintaining proper form.

Squats

Squats are another strength building exercise that can help you build muscle mass. This exercise adds bulk to your thighs, glutes and hips and increases your abdominal strength. At the gym, squats are performed while holding a barbell across your shoulders and neck with your hands gripping it overhand. Keeping your back straight is imperative for the successful execution of this exercise.