How to apply a set of exercises for losing weight at home for men?


Table of contents

  • Priorities for the plan
  • Making a plan for training at home
  • Useful tips: exercise for weight loss at home

Excess weight is caused by various causes, but the presence of excess body fat on the body spoils the general impression of others around them and can cause health problems. Combating this undesirable phenomenon can be different methods, but you need to start with a set of physical exercises for men. There are several questions:

  1. Which system to choose as the basis of a program of muscle training at home?
  2. How to make a plan for doing sports at home?
  3. What are the training programs for muscles?
  4. For how long can you lose weight by applying a similar set of exercises for men at home?

Priorities for the plan

For the correct choice of the training system, you need to consult a doctor to eliminate various contraindications for your health.

In addition, the doctor will help you assess the degree of obesity of the body and give advice on organizing proper nutrition (do not confuse it with diet). If you do not want to visit a polyclinic, then you can apply the following tips:

  • after each training you must eat well;
  • from the diet it is necessary to remove fried and fatty foods, all kinds of ketchups, various mayonnaises, effervescent drinks and alcohol;
  • never overeat.

When using any set of exercises, you must have the following items stored for it:

  • dumbbells;
  • mat;
  • sports uniforms and shoes;
  • it is desirable to have a long low bench.

To perform exercises for men at home, develop a training schedule. You can practice 3 times a week, every other day. If you have the opportunity, then for sports use the following hours:

  • from 11.00 to 14.00;
  • from 18.00 to 20.00.

Exercise exercises for weight loss should be done with a warm-up, and then go to the main complex. All this is desirable to do 2-3 hours before meals or before going to bed.


For correct and effective use of exercises during struggle against excess weight it is necessary to remember that any complex of trainings positively influences on an organism for a month, and then it adapts and to continue losing weight, you must either change the set of exercises, or go to increase the physical load.

Making a plan for training at home

It starts with a list of tasks:

  • to purchase a slender figure you need to get rid of excess fat deposits on the body;
  • to make the figure look sportive, it is necessary to train the muscles of the hands and feet and pumping the press;
  • except slimming exercises should lead to strengthen the cardiovascular muscle group.

To perform these tasks at home, the complexity of the complex should be moderate. In addition to sports equipment, mentioned above, you must add a rope. To accomplish these tasks, the so-called combined method is applied in a complex, when after performing all the strength exercises go to the production of approaches that strengthen the cardiac muscle. Everyone is doing at a high rate, so that the body goes on to consuming fat cells. The pulse should be within the range of 140-160 beats per minute.

The plan of trainings (exercises) of the complex is as follows:

Initial training:

  • position - lying on the floor, perform various twists;
  • we hold hands on the belt and crouch 40-50 times;
  • in the standing position we squeeze dumbbells 10-15 times;
  • repeat exercise with squatting, but their number is reduced to 35-40;
  • wide grip we put our hands on the bench (bench) and hold 10-15 push-ups;
  • again we repeat squats, holding hands on a belt. 30 times;
  • we stand in the main rack (legs are placed at the width of the shoulders, hands with dumbbells are at the seams) and we press the dumbbell up (15-20 times), and then again squats (30 times);
  • we also perform the exercise with the difference that hands with dumbbells are bred to the sides, and the body is tilted forward - 15 times, then again squats (30 times);
  • We stand straight and make energetic mahi hands with dumbbells in the sides (25 times), then perform 20 sit-ups;
  • lying on his back, we make a pullover with dumbbells and finish the session with squats, we keep our hands on the belt, in quantity of 15 times.


Next workout:

  • in the sitting position (on the bench) we carry out the lifting of the legs (10-15 times), after that we proceed to jumps with a rope (90-100 pieces);
  • we lay down with our backs on the bench, with our hands spread, we do push-ups (10 pieces), we repeat jumps with a skipping rope in the volume indicated above;
  • do dumbbells forward and to the side (15 times) and again jump with a rope;
  • we perform the slopes of the body with the pull of one dumbbell forward, hold it in our hands, then repeat the jumps with the skipping rope;
  • in the standing position, we execute the dumbbells (15 times) and again begin to use the rope (90-100 jumps);
  • exercise on the biceps with dumbbells in standing position (done alternately 20 times) and again jumping rope (up to 100 times);
  • standing we perform a French press with dumbbells followed by the use of a rope for 90 jumps.

Do not skip days when doing a training plan, otherwise all work will go wrong.


Useful tips: exercise for weight loss at home

The use of this set of exercises is possible within 2 months (3 days a week with a break between sessions on day 1), and then change the exercises similar to those described above. When doing this complex for weight loss, keep in mind that all jumps and squats must be performed in 1 approach, and strength exercises must be done in 3 approaches. Rest between them to 2-3 minutes, and the training itself can take up to, hours. The first and second workouts can be alternated through time. Gradually increase the weight of dumbbells or the number of approaches. If you can not make the indicated number of jumps for 1 time, then do this exercise in several stages. In 2 weeks you can already make them for 1 approach. Exercise for weight loss at home will give you the opportunity to tidy up your men's muscle tissue in a fairly short time, with constant body training.

If you will not be lazy, then, using the principles of proper nutrition in conjunction with exercises, it is possible to achieve loss of extra 10-15 kg with a simultaneous increase in muscle mass within 5000 g.When training, measure the pulse. With an increase of more than 165 beats per minute, stop and wait until it stabilizes to 125. If the above-mentioned training plan is performed consistently, then you can be sure that the results of losing weight when using the program of training at home will please you.

The complex includes the following sports equipment:

  • collapsible dumbbells;
  • bench (bench);
  • mat;
  • heart rate monitor or stopwatch;
  • a skipping rope;
  • sports wear.


The described complex of exercises for weight loss men, of course, is not the only way to get rid of fat accumulation and muscle building, but in comparison with other methods it does not require large financial costs.