Weight loss does not require undertaking countless hours of aerobics while denying yourself your favorite foods. Furthermore, studies show that strenuous exercise lasting more than 40 to 60 minutes is “unnecessary.” Eating a nutritious, well-balanced diet combined with a consistent exercise plan that incorporates cardio and strength training is a considerably healthier (and much more sustainable) approach.
Finding the best daily activities for long-term weight loss might be difficult because there is so much conflicting web information available. To learn more about this subject, including his 8 suggested daily weight loss exercises for men, we spoke with TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews.
8 Suggested Daily Weight Loss Exercises for Men
Pushups are excellent weight loss exercises and can be performed anywhere. They work your shoulders, triceps, and chest while also working your core to burn more calories.
Mentus claims that increasing muscle helps with long-term weight loss and maintenance. By gaining muscle, you can boost your daily caloric expenditure without doing any more activity, as muscle burns more calories when at rest than fat does. If you are unable to do a regular pushup, begin on your knees or with your hands up to lessen the resistance.
Pull-ups are a great way to build muscle while burning calories and are a true test of upper-body strength. They are a fantastic workout for developing upper-body strength, according to Mentus, as they strengthen the muscles in the arms, shoulders, and upper back. Building strength will aid in weight reduction, but developing a strong upper back will improve posture and make most activities simpler by increasing upper body stability.
Burpees are a full-body, high-intensity exercise that burns calories. Mentus believes that this is the best bodyweight exercise for weight loss. It’s a full-body exercise that combines strength by pushing yourself up off the ground, plyometrics with a leap, and cardio since your heart rate will instantly rise and remain elevated as you continue to burpee. If you have a better degree of fitness, you might try to execute them as quickly as possible, which will be difficult to sustain.
This meditation exercise can help you lose weight in a healthy way by lowering your stress levels and enhancing your balance, flexibility, and muscular tone.
Yoga is effective for reducing stress, particularly cortisol. When the body’s cortisol levels are high, it is more difficult to lose fat, which may result in increased desires for carbohydrates, which may lead to overeating. According to Mentus, adding a stress-relieving exercise like yoga to your routine can have benefits beyond calorie burning.
Squats are a complex workout that is quite effective. They train various muscle groups in your lower body, including the quads, hamstrings, and glutes, allowing you to increase strength while burning calories.
According to Mentus, heavy squats might increase testosterone production, which aids in weight loss and muscular growth. Squats are an extremely effective weight-loss workout, even when done solely with body weight. If you’re having problems getting to full depth with squats, utilize a box or step as a goal to allow you to go a little lower.
Cycling, whether done outside or on a stationary bike, is a low-impact workout that burns calories and promotes cardiovascular health.
Mentus claims that spin classes can burn over 1,000 calories in an hour. This type of daily caloric expenditure (in addition to a balanced diet) will greatly aid in weight loss. It also has a little impact on the joints and will aid in the development of lower body muscles.
Walking is a simple but efficient method for losing weight. Additionally, it’s accessible to almost everyone and easy on the joints.
Fast-paced walking can target fat loss more effectively than intense exercise, according to Mentus. When the heart rate is lower, fat serves as the main energy source instead of carbs, which are used when the heart rate is significantly higher. Plan to walk 10,000 or more steps each day.
Swimming is one of the most beneficial low-impact exercises for your joints and provides an excellent cardiac workout.
The water provides steady resistance for the muscles to work against, while swimming engages the entire body with little stress on the joints. As the body strives to stay warm when exercising in colder water, Mentus claims that even more calories are burned.