Weight Loss Workout Plan for Men

A fit man smiling after a work-out.
Image Credit: XiXinXing/XiXinXing/Getty Images

Fat is stored systematically; for men excess calories are stored as fat, beginning with the waist and abdominal areas first. There is no way to spot train or target specific areas when burning fat; however, a good workout plan for men that focuses on increasing energy consumption will be effective in promoting weight loss. Incorporate resistance training into your weight loss plan on Mondays, Wednesdays and Fridays, and on Tuesdays and Thursdays engage in cardio-only sessions.

Diversify Cardio for Maximum Results

Cardiovascular exercises are highly effective in promoting fat loss. There are two primary cardiovascular training methods: Low Intensity Steady State Training and High Intensity Interval Training. Your LISS training can be done on an elliptical machine or a treadmill. These machines are effective because they allow you to set a resistance and pace while monitoring your heart rate. You will want to perform two LISS workouts per week. Set the machine so that your heart rate is 30 to 50 percent of your maximum heart rate. The maximum heart rate formula is: 220 – (your age) = maximum heart rate. Perform this exercise for a duration of 20 to 30 minutes twice per week.


Push it Over the Top with HIIT

High Intensity Interval Training will allow you to diversify your cardiovascular workouts, while combating your body's attempts to adapt to the workout. You can do your HITT sessions at the neighborhood track. An effective HITT track workout is 400 meter interval overlaps. Start at the start/finish line and mark off every 50 meters until you end up back where you started. Sprint 100 meters to the second marker, then slowly walk back 50 meters to the first marker. Repeat the cycle until you have rounded the entire track. Do this twice per week. Alternate days with your LISS workout.


Build Your Body with Walking Pushups

In addition to your cardiovascular workouts, commit to three full body workouts per week; alternating days. Start with walking pushups. Start in a pushup position, with your left hand on top of a thin pad or paper plate. Execute a pushup and during the up motion walk your right hand over to replace your left hand on the pad. Continue this exercise, alternating hands until you have completed 10 reps for three sets. Use a 90-second recovery period.

Feel the Burn with Chair Squats

Stand in front of a chair as if you were going to sit in it. Place your hands out in front of you. Slowly begin to squat -- stopping short of touching the seat of the chair, hold the squat position for a 10 count. Perform 10 to 12 reps for three sets, with a 90-second recovery period.


Next Level Leg Training

Standing with your feet together and your arms at your side as if you were holding dumbbells, step forward with your right foot into a lunge position. Recover to the starting position and step forward with the left leg, completing the first rep. Perform 10 to 12 reps with a 90-second recovery period.

Burn it Off with Circuit Training

Be creative with your cardiovascular workouts. Grab a set of 15-lb. dumbbells and a jump rope. In this circuit drill you will not stop until you have completed the cycle. Start by doing 50 rotations on the jump rope. When you complete the rotations, immediately drop the rope and pick up the dumbbells. From the standing position do 10 squats with the dumbbells hanging to your side. Move back to the jump rope and reduce the reps by 10, doing 40 rotations. Repeat the dumbbell squats minus one rep. Repeat this cycle until you are down to 10 jump rope rotations and and six dumbbell squats. The second week you can move up to two cycles.


Safety First Approach

Schedule an appointment to consult with your doctor before beginning a new workout regimen or nutritional program. Don't participate in any rapid weight loss programs that promise unrealistic goals. According to the Centers for Disease Control and Prevention, a healthy rate for weight loss is one to two pounds per week.