Complex exercises for men in the gym for weight loss

Classes in the gym give you a huge number of benefits. For example, they allow you to lose weight, get rid of problem areas, form muscles, raise the tone of the body.

Masters of various fitness centers have developed whole sets of activities aimed at certain problem areas. All of them differ in the level of the load: a set of exercises for men in the gym can be chosen for advanced and beginners.

To begin with, you need to think about your problem, in addition, put real problems that need to be solved in order to find a beautiful and slender figure. To do this, you must choose a fitness club to your liking. Different establishments make it possible to go to the trial first lesson for free. There you measure, weigh, determine those areas that need to be worked out, and also pick up a set of exercises in the gym for men (after 40 years including) to bring your body into shape. The coach will tell you how to correctly distribute the load. This is important, since your muscles will work at full strength, and more calories burned only with the proper nutrition and approach.

The complex of exercises in the gym for male beginners involves a preparatory period. Initially, you will engage all muscle groups, although without burdening. It takes time for the body to prepare for a high load and gradually got used to it.

Where to begin?

Initially, the following steps must be taken:

• Before choosing a set of exercises in the gym for men to weight, you need to consult a doctor. In case you have any health problems, it is necessary to inform the trainer about this.
• It is necessary to determine exactly which zones you would like to work through.
• Talk to the instructor before starting the classes. He will make a set of exercises for you, given your goals and desires. Change it is recommended once a month, together with the coach.

Food

Correctly selected set of exercises in the gym for men - that's not all. Your success depends also on the diet. Here are some recommendations:

• If more than 3 hours pass between food and exercise, it is necessary to arrange a snack. So, it can be fresh fruit, dried fruits, corn flakes, cereal bars.
• 3 hours before exercise, you need to eat a carbohydrate-rich food - rice, fruit, potatoes, bread.
• If you are training in the morning, you need to eat a little food saturated with carbohydrates on the way to the hall, and then just arrange a normal breakfast - cereal with milk, fresh fruit with skim yogurt or a sandwich.
• Water during exercise is an important element. It is necessary to drink it after and before training about two glasses. If the exercises are very long and intense, then you need to drink 2 to 4 glasses of water.
• If the training ends in the evening, then you need to eat a little carbohydrates, proteins with the addition of a small amount of vegetables or fruits.

Tips for beginners

If you go to the hall for the first time, the following recommendations will help you:

• The complex of exercises in the gym for men is aimed at the uniform development of each muscle group. After this, you need to start working on specific muscle groups.
• Watch your diet carefully, wanting to lose weight.
• The optimal duration of each workout is 45 minutes, while their frequency is at least 3 times a week.
• Together with the exercises on the simulators you need to perform exercises from aerobics within half an hour. If the goal is fat burning, then less than 40 minutes should not be dealt with.
• Watch your breathing.
• You should end with stretching strength training, otherwise you may have muscle pain.

Rules of carrying out of exercises

In order to summarize the above, it is necessary to give several rules:

• From exercises you need to have fun. The loads will first be small, but eventually they will increase. In this case, after each set, you need to arrange 3-minute pauses.
• Classes must be held every week, preferably stick to the schedule. In case you are engaged in snatches, the desired figure will not be found so soon. The complex of exercises in the gym for men for weight loss can be combined with home classes.
• Proper equipment is a huge part of success. It is necessary that clothes be made from natural quality fabrics that easily pass air and moisture. Wear gaiters for the early warming of the muscles on your legs. Also, proper shoes are required, for example, running shoes or Czechs.
• Warm-up is an obligatory part of the classes. You can damage your muscles without it, and also reduce the effectiveness of the exercises. So, it includes exercises for the shoulder belt, squats, slopes.

Complex exercises in the gym for men to lose weight

Before you begin the implementation of this complex, you need to learn to follow the basic rules:

• Try to find for yourself the weight of the shells or set the necessary load in such a way that you do not appear quick fatigue or pain during the exercise.
• Carefully study the description of the exercise, and also try to implement it correctly.
• An introductory course is necessary to accustom your body to active loads, and then, increasing the intensity of exercise and weight, improve achievements.

Before the classes start, you need to take pictures of your semi-nude body (hands, feet and torso should be visible). After completing the introductory course, repeat the procedure and compare the photos.

Do not try to repeat everything that other people do in the hall, you only harm your health. The main amount of these exercises you can do only after months of training.

We need to start with a simple training - light exercises with shells, the weight of which must be selected in such a way that there are no jerks when performing movements - everything must be done smoothly and beautifully.

The complex of exercises in the gym for men on the relief is divided into 2 days, following one another:

1. Body Warming. To do this, use the treadmill for 10 minutes.
2. Tightening: 10 times 2 approaches.
3. The swing of the press: fifteen times, two approaches - the lower part, 10 times the 3 approaches - the upper muscles.
4. Bench press: 8 times 2 approaches.
5. Stretching.
6. After classes, taking carbohydrates.
7. Begins the number of approaches from two and then gradually increases by 1 exercise to 4.

Complex exercises in the gym for men for a week

After the formulation of the correct technique of implementation, one should already move on to strength training:

1. Within eight minutes running on the track.
2. Deadlift: begin the number of approaches from two and bring them gradually to four. Exercise is done 8 times. From the first try not to lift a very large weight, this will not lead to good.
3. Press testing: two muscle groups require two approaches fifteen times. Exercise start to do slowly. It will not work all at once - beginners usually have a weak press.
4. Squats: 12 times 3 approaches.
5. Bench Press: 10 times for 2 sets. This exercise can be diversified using its various options.
6. Carbohydrate intake.
7. Stretching.

After such training, three months later they pass to a special program for giving beauty to the male body.

The next complex

This set of exercises in the gym for men (2 times a week) is aimed at building muscle mass.

First day:

1. Jogging for 8 minutes.
2. Squats with a bar 10 times, 3 approaches. There are different types of this exercise. Pick yourself what you prefer.
3. Press training: the number of approaches is 2 with the maximum number of executions. Gradually increase the number of push-ups to 40.
4. Classes with a block on the simulator: 12 times 3 approaches. If you do not understand how to properly configure the device, it is better to consult a specialist, otherwise you can damage your own health;
5. Press of dumbbells with an incline bench: 10 times for 4 approaches.
6. Carbohydrate intake and stretching.
7. Rise to the socks twenty times in 2 sets.

Second day:

1. Jogging 8 minutes.
2. Thrust on the simulator of the vertical block: it is executed 10 times in 3 approaches. Do not forget about instructions for using this unit and do not do drills with sharp jerks.
3. Hyperextension for the muscles of the back: 12 times for 2 approaches. This exercise can be replaced by a "scorpion" element or by performing a bridge, although the effect will be smaller.
4. Bench press from the prone position: 10 times for 4 sets. Do not try to lift too much weight at once, otherwise you can tear yourself.
5. Raising the rod: 10 times 3 approaches.
6. Carbohydrate intake and stretching.

Keep a training diary for self-control. For strength exercises, always take breaks between sets for 5 minutes. Perform stretch marks for those muscle groups that were used the most on this day, while the execution time should be about 10 minutes.

At the first stage, the thrust can be replaced by squatting with the barbell until the back muscles are strong. Once every 2 weeks you need to visit the steam room (sauna or Russian bath).

Complex for weight loss

If you somehow do not like the above-described activities, you can also use another set of exercises in the gym for men (in the pictures it is presented in this article for clarity). Do not forget that the main thing for a beginner is regularity (it's impossible to miss and miss). In the opposite case, all your attempts to achieve the desired result will not result. If you want to use the proposed complex, you should consult a nutritionist, as well as remove from your diet acute and fatty foods.

These classes are designed for beginners. The time of their holding is the first 3 months. Before the start of the workout, do the warm-up.

This complex of exercises for men in the gym in itself includes the following elements:

• On one leg a deadlift;
• Squats of various types;
• Barbell bench press (in several lying options);
• Pulling on the bar;
• Attraction in sitting position to the belt of the block;
• Lifting on the biceps and power rod press;
• Exercise "bar";
• Exercises with foot simulators.

How to execute this program?

Initially, all exercises are performed 10 times per 3 approaches. Thus, the body can get used to the load. For the second month the weight of sports equipment is increased, the total number of approaches increases to eight, and the execution is up to ten times. Only the last exercise should be done for a while - within a minute for 2 sets.

The complex is based on the fact that any elements of the program are executed in pairs and in turn, for example, the first and second exercises, then the third and fourth, etc. Only the last element must be done separately. We rest after each approach for about a minute, after which we continue until the required number of approaches. Exercise "bar" is an exception.

Description of the elements

Picking up a suitable set of exercises for men in the gym, you need to understand how to properly perform all the elements. So, squats are performed with weights or dumbbells. They can be done with the barbell, although only gradually, because the joints of the pelvis, legs, thoracic spine and shoulders must first become consolidated.

On one leg, the deadlift can be performed using dumbbells or a barbell. Initially, it is better to use small weights, and then, after 3 weeks, begin to increase them. The exercise perfectly develops the buttocks and the back of the thigh, the muscles of the legs.

It is useful to beginners and a bridge.

Pulling to the belt of the unit in the sitting position for beginners perfectly replaces the use of the bar. Besides, it's quite safe.

Bench press is mainly done on the bridge, although there are other options. The main thing is that the shoulder joints do not suffer at the same time.

A complex of exercises in the gym for men at weight (a photo of some elements are available in the article) on the bar most often produced from free hanging, although if you have not enough strength, you can use rubber bands. A man with proper training can easily achieve 50 pull-ups for 1 approach for 4 months.

You can press the bar in different versions. This is a simple lifting of the bar, and the same, only with the extension of the knees.

Planck along with all its variations is also a very effective exercise. It is performed instead of loads on the press.

All training programs aimed at weight loss, suggest a diet that should be agreed with a doctor-nutritionist.

After exercise, you must take a drink or carbohydrate food. It is advisable to go to the pool or just wash yourself carefully in a warm shower. It is necessary to do this one hour after the complete complex, otherwise you can easily catch a cold.

Equipment and equipment

Choosing a set of exercises for men in the gym, you need to understand what equipment you will encounter. So, this is:

• Simulator with block;
• Treadmill;
• barbell;
• mat;
• Dumbbells folding;
• Sports shoes and uniforms;
• towel.

Even if you do not use the complexes described above, you can apply the recommendations and tips given in this article to improve your physical fitness. Train regularly, only in this case you will not regret the time spent!