A look at “11 Daily Exercises for Men To Lose Weight” Fellas, listen up: Weight loss doesn’t mean doing endless hours of cardio while depriving yourself of your favorite foods. In fact, research reveals that vigorous exercise beyond 40 to 60 minutes is “unnecessary.” A far healthier (and much more sustainable) approach is eating a healthy, well-balanced diet paired with a consistent exercise routine that includes cardio and strength training.
With the abundance of online resources sending mixed signals, it can be tricky to determine which daily exercises are optimal for long-term weight loss. That’s why we chatted with TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who shares his expert knowledge on the matter, including his 11 recommended daily exercises for men to lose weight.
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11 Daily Exercises for Men To Lose Weight
Ultimately, your weight isn’t about a number on a scale; it’s about your overall well-being and feeling comfortable in your own skin. Fortunately, Mentus designed these exercises to help you shed body fat, boost your endurance, increase your energy levels, and elevate your mood. Keep reading for a breakdown of the 11 exercises for men to lose weight, then don’t miss these 5 Best Muscle-Toning Workouts in Your 40s.
Burpees
Burpees are a full-body exercise that combines cardio, strength training, and plyometrics. They are a great way to burn calories and get your heart rate up. To do a burpee, start in a standing position. Squat down, place your hands on the ground in front of you, and kick your legs back so that you are in a push-up position. Do a push-up, then jump your feet back to your hands and stand up.
Burpees are a high-intensity, full-body exercise that torches calories. “This may be the best bodyweight exercise you can do for weight loss,” states Mentus. “It’s a full-body movement that combines strength by pushing yourself up off the ground, plyometrics with a jump, and cardio as the heart rate will elevate quickly and stay up as you continue to burpee. If you’re at a higher fitness level, you can work on doing them as fast as possible, which will be difficult to maintain.”
Push-ups
Push-ups are a great way to strengthen your chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the ground, then push yourself back up to the starting position.
No gym? No problem! Pushups are a fantastic go-to exercise for weight loss that can be done anywhere. They target your chest, shoulders, and triceps while engaging your core for added calorie burn.
“Building muscle helps with long-term weight loss and maintenance,” says Mentus. “Muscle burns more calories at rest than fat, so by adding muscle, it increases your daily caloric expenditure without needing to add any more exercise. If you can’t perform a standard pushup, then start on your knees or with your hands elevated on something to lower the resistance.”
Pull-ups
Pull-ups are a great way to strengthen your back and biceps. To do a pull-up, grab a pull-up bar with an overhand grip, with your hands shoulder-width apart. Hang from the bar with your arms fully extended. Pull yourself up until your chin is over the bar, then lower yourself back down to the starting position.
Pull-ups are a true test of upper-body strength and an effective way to sculpt muscle while burning calories. Mentus tells us, “Another great exercise for building upper-body muscle, pull-ups will build the upper back muscles, shoulders, and arms. The muscle will help with weight loss, but building a strong upper back helps with posture and will make most other exercises easier as it creates more stability in the upper body.”
Lunges
Lunges are a great way to strengthen your legs and glutes. To do a lunge, stand with your feet shoulder-width apart and step forward with one leg. Lower your body down until your front knee is bent at a 90-degree angle and your back knee is almost touching the ground. Stand back up to the starting position and repeat on the other side.
Lunges strengthen your legs and improve balance and stability, ensuring a well-rounded workout routine for weight loss. “Lunges help to work each leg individually and will develop the glutes and quads mainly. They’re also great for getting the heart rate up when done for big sets or walking lunges for longer distances,” explains Mentus.
Squats
Squats are a great way to strengthen your legs and glutes. To do a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down until your thighs are parallel to the ground, then stand back up to the starting position.
Squats are a compound exercise powerhouse. They engage multiple muscle groups while working your lower body, including quads, hamstrings, and glutes, helping you build strength while burning calories.
“Heavy squats can help release more testosterone which helps greatly with weight loss and muscle growth,” says Mentus. “Even if done with just body weight, squats are still a very effective exercise for weight loss. If you have trouble going to full depth with squats, use a box or step as a target to allow you to go a little lower.”
Yoga
This mindfulness practice can support healthy weight loss by reducing stress while improving flexibility, balance, and muscle tone.
“Yoga helps lower stress levels, specifically cortisol. When cortisol levels are high in the body, it makes it harder to lose fat and can cause more cravings for carbs, causing overeating. Incorporating a stress-relieving activity like yoga can create a greater benefit outside the gym than just burning overall calories,” says Mentus.
Stair climber workouts
Stair climber workouts are a fantastic calorie-burning option that targets your thighs and glutes while elevating your heart rate.
Mentus says, “The stair climber is a tried and true method for bodybuilders who want to cut fat. If you’ve ever climbed a flight of stairs and got out of breath, imagine doing that for 20 to 30 minutes and you’ll see how that can be a challenging workout. Also, stair climbers are a great alternative for those who want to avoid the impact of running.”
Spin
Whether outdoors or on a stationary bike, cycling is an effective low-impact exercise that torches calories and improves cardiovascular health.
“Spin classes are famous for burning over 1,000 calories in one hour,” states Mentus. “That kind of caloric burn each day (in addition to a proper diet) will greatly aid in weight loss. It also has a low impact on the joints and will help to grow lower body muscles.”
Rowing Work
Rowing engages your entire body while providing a challenging cardio workout that blasts calories and promotes weight loss.
“The glutes, quads, hamstrings, back, and arms will all be used with each stroke of the rower,” explains Mentus. “This combines strength and cardio with generating lots of force with each pull and simultaneously working the heart and lungs.”
Swimming
Swimming is a great way to get your heart rate up and burn calories. It is also a low-impact exercise, which is good for people with joint pain.
Swimming is one of the best low-impact exercises that delivers an incredible cardio workout without impacting your joints.
“Swimming involves the full body, has a low impact on the joints, and the water provides resistance for the muscles to work against constantly. When done in colder water, the body will burn even more calories as it works to keep warm,” says Mentus.
Walking
Simple yet effective, walking is a powerful tool for weight loss. Plus, it’s easy on the joints and accessible to nearly everyone.
“Walking at a fast pace can help to target fat loss better than high-intensity exercise,” says Mentus. “It keeps the heart rate in a zone where fat is the main energy source versus carbs when the heart rate is much higher. Aim for at least 10,000 steps a day.”
What Expert Says
There are many experts who recommend these exercises for men to lose weight. Here are a few examples:
- The American College of Sports Medicine (ACSM) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. They also recommend strength training exercises that work all major muscle groups on two or more days a week.
- The National Institutes of Health (NIH) recommends that adults aim for a daily calorie deficit of 500 to 1,000 calories to lose 1 to 2 pounds per week. This can be achieved through a combination of diet and exercise.
- The Mayo Clinic recommends that people who are new to exercise start slowly and gradually increase the intensity and duration of their workouts over time. They also recommend that people talk to their doctor before starting any new exercise program.
It is important to note that everyone is different and what works for one person may not work for another. It is important to find an exercise program that is safe and effective for you. You should also talk to your doctor before starting any new exercise program.
Here are some additional tips from experts for men who are trying to lose weight:
- Set realistic goals. Don’t try to lose too much weight too quickly. Aim to lose 1 to 2 pounds per week.
- Find an exercise buddy. Exercising with a friend or family member can help you stay motivated.
- Make changes to your diet. Eat plenty of fruits, vegetables, and whole grains. Limit processed foods, sugary drinks, and unhealthy fats.
- Get enough sleep. Sleep is important for weight loss and overall health. Aim for 7 to 8 hours of sleep per night.
- Be patient. Losing weight takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goals.
Conclusion
These are just a few of the many exercises that men can do to lose weight. It is important to find exercises that you enjoy and that you can stick with. You should also talk to your doctor before starting any new exercise program.
In addition to exercise, it is also important to eat a healthy diet and get enough sleep. Losing weight is a challenge, but it is possible with hard work and dedication.
