Top 9 Weight loss Exercises for Men
Men have a slightly different body composition compared to women and fat accumulation is different for men compared to women. For women most of the fat gets accumulated in hips and thighs and some in the abdomen, for men it is mostly in the abdominal area giving birth to a tummy.
The Best Exercises to Lose Fat
Since this can be done either on a treadmill or on a jogging track, all we need is a good pair of shows. Running or jogging increases the metabolic rate and tones the calf muscles. It reduces body fat from all the parts of the body.
2. Weight Training:
Building muscle is an effective way of losing fat and weight training in a gym does that. We can start with dumbbells and simple arm lifts and progress to barbells. We can also use bowflex or crossbow in a gym however we should do it under the guidance of a trainer as incorrect postures and procedures may do more harm than good.
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Using a treadmill, stepper, elliptical trainer, rower all comes under cardio exercises. We may eve use a skipping rope and a cardio ball to do various exercises. These exercises increase our heart beat, improve the blood circulation and pump blood to all the parts of the body. These exercises show fast results, however should be done on a regular basis- at least 4-5 times a week.
This can be done on a static exercise cycle in a gym or outside on a regular cycle. Since this is fun and a competitive sport, it motivates the cyclist and the boredom does not set in like other gym exercises.
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When we swim, we flex each and every muscle of the body. Due to the resistance of the water, the body has to thrust to advance and due to this movement, there is a good blood circulation in the entire body which in turn helps in fast fat burning. Since India is a hot country, and doing sweaty gym exercises or aerobics might not be everyone’s cup of tea, but swimming in water is enjoyable and saves us from the sweat and grime.
6. Aerobic Exercises:
There are various free hand aerobic exercises, using a bar- criss cross, or aerobic steps. There are simple floor exercises which done properly with the correct breathing shows good results.
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7. Ab Crunches and Push Ups:
Ab crunches can be done while lying on the floor on our back and putting our hands behind the back of our heads. We should slowly try to get up and try to touch our heads to our knees. It can also be done while standing.
Our Hollywood hero Salman Khan is an expert in push ups. To do push ups we need to lie down on the floor on our stomach. Our hands should be bent and the palms against the floor. We need to push with the arms and elevate the torso. We need to be careful that the knee should be straight and the toes on the ground. Until the arms are straight, we need to push up and then slowly come down on the floor. 25-30 push ups will help us to lose our abdomen, hip, thigh fat and help to build muscles there. It will also strengthen the arm and calf muscles.
8. Cross Country Skiing:
We can do this on a gym machine- elliptical trainer, however doing it on the actual ski is obviously more fun. It involves both the upper and lower body parts and it increases the heart rate soon and we can burn the calories very fast.
We need to take the help of a trainer to familiarise with various kicks and punches, however once we master them, it not only helps in losing weight, but also helps in enhancing our co-ordination.