A set of exercises for men in gym for weight loss


2018-03-17 13:30:32




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Classes at the gym give you a huge number of advantages. For example, they enable you to lose weight, get rid of problem areas, build muscles to raise the tone of the body.exercises for men in gym

Masters of different fitness centers have developed a whole set of sessions targeting specific problem areas. They differ in the load level: a set of exercises for men in gym, you can choose for advanced and beginners.

First you need to think about the problem, also, put real challenges that need to be addressed in order to gain a beautiful and slim figure. To do this, select a health club according to your taste. Different institutions give the opportunity to go on a trial first lesson for free. There you measure, and weigh and determine those areas that need to be worked out as well as choose a set of exercises at the gym for men (after 40 years) to bring your body in shape. The trainer will suggest to you how to properly distribute the load. This is important because your muscles will work at full force, and more calories will burn only with proper food and approach.

A set of exercises at the gym for men-beginners involves the preparatory period. Initially, you'll tap into all muscle groups, although with no weights. It takes time for the organism to prepare for high load and gradually got used to it.set of exercises at the gym for men after the age of 40

Where to begin?

Initially, you need to follow the following steps:

  • Before picking up a set of exercises at the gym for men weight, you need to consult with the doctor. If you have any health problems, this must be reported to the coach.
  • You Need to determine exactly which zones you would like to work.
  • Talk to the instructor before class. It will be an exercise for you, given your goals and desires. It is recommended to change once a month, together with the coach.


A Properly selected set of exercises at the gym for men isn't everything. Your success also depends on the diet. Here are some guidelines:


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  • Between food and exercise is more than 3 hours, you need to have a snack. So, it can be fresh fruits, dried fruits, corn flakes, cereal bars.
  • 3 hours before exercise should eat food rich in carbohydrates-rice, fruit, potatoes, bread.
  • If you exercise in the morning, you need on the way to the hall to eat some food, rich in carbohydrates, and then only to arrange a proper Breakfast-cereal with milk, fresh fruit with low-fat yogurt or a sandwich.
  • Water during exercise – this is an important element. You need to drink it after and before workout about two cups. If the drills are long and intense, it is necessary to drink 2 to 4 glasses of water.
  • If the session ends in the evening, you should eat some carbohydrates, protein with the addition of a small amount of vegetables or fruits.

set of exercises at the gym for men for weight loss

Tips for novices

If you go to the gym for the first time, it will help you with the following recommendations:

  • Exercises at the gym for men should be aimed at balanced development of each muscle group. After this you need to start working on specific muscle groups.
  • Carefully follow the diet, wanting to lose weight.
  • The Optimum duration of each exercise-45 minutes, while the frequency – at least 3 times a week.
  • Along with training on simulators necessary for half an hour to do the exercises from aerobics. If the goal is fat burning, then less than 40 minutes to do not be.
  • Observe your breath.
  • Should end with stretching strength training, otherwise you may experience muscle pain.

set of exercises at the gym for men

The Rules of the exercises

In Order to summarize the above, you need to give a few rules:

  • From the exercises you enjoy. The load will be small at first, but over time they will increase. After each set it is necessary to arrange 3-minute break.
  • Classes should take place each week, it is advisable to adhere to a schedule. In case you will be engaged in fits and starts, the desired figure, do not acquire so soon. A set of exercises at the gym for men for weight loss you can combine with household activities.
  • The Right gear is a huge part of success. It is necessary that the clothing was made of natural quality fabrics which easily pass air and moisture. Wear gaiters for fast muscles in the legs. Also required the proper shoes such as running shoes or gym shoes.
  • Warm-up – this is a mandatory part of the program. Without it you can damage your muscles and decrease your performance. So, it includes exercises for the shoulder belt, squatting, bending.

Exercises at the gym for men for weight loss

Before starting execution of this complex, you need to learn to follow the basic rules:

  • Try to pick up the weight of the shells or to set the required load so that you do not appear fast fatigue or pain when performing exercises.
  • Carefully read the description of the exercises and try to implement it.
  • An Introductory course to teach your own body to the active load, and then increasing the intensity of exercises and weight, improve achievement.

Before the start of classes you need to take photos of his half-naked body (must be visible arms, legs and torso). After completion of the introductory course repeat the procedure and compare the pictures.

Do Not try to repeat everything that makes the rest of the people in the hall – you will only hurt your health. The basic amount of these exercises you can only do that through months of training.set of exercises at the gym for men beginners

You Need to start with a simple training-easy exercises with shells, the weight of which must be chosen in such a way that jerks when performing movements – everything should run smoothly and beautifully.

The complex exercises at the gym for men on relief is divided into 2 days, one after another:

  1. Warm up the body. For this we use the treadmill for 10 minutes.
  2. Pull-UPS: 10 times for 2 sets.
  3. Crunches: fifteen times 2 approach – the lower part, 10 times 3 approach – the top muscles.
  4. Bench press: 8 times for 2 sets.
  5. Stretching.
  6. After school meal.
  7. Begins the number approaches two and then incremented by 1 to exercise 4.

set of exercises at the gym for men on terrain

Exercises at the gym for men

After setting the correct techniques you should have to move to strength training:

  1. For eight minutes Jogging on the track.
  2. Deadlifts: start number of approaches two and bring them gradually up to four. Do the exercise 8 times. The first time do not attempt to lift a very large weight, it will not be good.
  3. Working off the press: two muscle groups require two sets of fifteen times. Exercise start doing slowly. Get everything immediately – beginners usually mild press.
  4. Squats: 12 times 3 sets.
  5. Bench press: 10 reps for 2 sets. This exercise can be diversified use of its different options.
  6. Carbohydrates.
  7. Stretching.

After these exercise after three months transferred to a special program to give the male body beauty.


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

First day:

  1. Jogging for 8 minutes.
  2. Squats 10 reps, 3 sets. There are different types of this exercise. Pick what you prefer.
  3. Abs Workout: the number approaches 2 when the maximum number of execution. Gradually bring the number of push-UPS to 40.
  4. Class with the unit on the simulator: 12 times 3 approach. If you do not understand how to properly configure the device, it is better to consult a specialist, otherwise it may damage their own health;
  5. Dumbbell Bench press inclined bench: 10 reps, 4 sets.
  6. Carbs and stretching.
  7. Rise on the toes twenty times for 2 sets.

Second day:

  1. Jogging 8 minutes.
  2. Pull on the simulator vertical block is executed 10 times in 3 sets. Don't forget about the instructions for use of the apparatus and do the exercise jerky.
  3. Hyperextension for the back muscles: 1...

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DE: https://tostpost.com/de/sport-und-fitness/16605-eine-reihe-von-bungen-f-r-m-nner-in-der-turnhalle-f-r-abnehmen.html

ES: https://tostpost.com/es/deporte-y-fitness/16616-conjunto-de-ejercicios-para-hombres-en-el-gimnasio-para-adelgazar.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/16597-zhatty-ular-keshen-erlerge-arnal-an-trenazher-zalynda-ary-tau-sh-n.html

PL: https://tostpost.com/pl/sport-i-fitness/16579-zestaw-wicze-dla-m-czyzn-w-si-owni-odchudzanie.html

PT: https://tostpost.com/pt/esportes-e-fitness/16578-um-conjunto-de-exerc-cios-para-os-homens-no-gin-sio-de-emagrecimento.html

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UK: https://tostpost.com/uk/sport-ta-f-tnes/16594-kompleks-vprav-dlya-cholov-k-v-v-trenazhernomu-zal-dlya-shudnennya.html

Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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