Challenge Your Body With These Fat Loss Workouts for Men

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

fat loss workouts for men
The most effective fat loss workouts for men are those that take advantage of our body's natural ability to adapt to changes.

Generally speaking, consuming less calories than you burn in a day will encourage your body to use your own fat as an energy source. But like most things, fat loss is not that simple.

bmr fat loss workouts for menThe amount of calories you burn while working out typically pales in comparison to your Basal Metabolic Rate.

For example, the average BMR is around 2000 calories per day, while a 30-minute workout typically burns around 200-300 calories.

If you start your weight loss regime under this assumption, you would think you could burn a couple of pounds per month simply by working out every day.

However, if your fat loss workout only includes sitting on an exercise bike for 30 minutes, your body is going to adapt to do the exercise more efficiently, burning less and less calories over time.

Intense Fat Loss Exercises Are Best for Men

The reason intense exercises are best is due to the fat burning zone.

warm up workout for menThe fat burning zone is considered to be 60-70% of your maximum heart rate. This is best achieved by exercising moderately hard.

Of course, first of all, you need to understand what your maximum heart rate is:

Put simply, it’s 220 less your age. Multiply this figure by 0.5 to get your target heart rate for moderate intensity exercise.

So, if you’re 40, it would be 220-40 = 180 *0.5 = 90. That’s not as high as you thought it was going to be!

In short, moderate exercise is sufficient to lose weight. But, if you’re really serious about losing weight, you need to take this a step further and focus on intensive exercises.

At low or moderate intensity your body will burn a set number of calories per exercise. Increase the effort, and you’ll increase the amount of calories burned. The greater the number of calories you burn the more fat your body is capable of burning.

But that’s not the only reason you should undertake intensive exercises. This type of training will condition your muscles, helping them to grow stronger and bigger. As muscle burns up to 5 times more calories than fat throughout the day, having more muscle is an effective way to reduce your weight.

Research shows that short and explosive exercises provide the best possible benefit in terms of weight loss, as compared to other exercises.

Variety: The Secret To Success

The first step in successfully losing the fat is committing to an exercise program. In order for any program to be really effective, you need to turn your initial motivation into a habit.
Cardiovascular Exercises Resistance Training Workouts Functional Fitness Exercises Cycling Legs: squats, lunges, leg press, dead lifts, hamstring curls, leg extensions, and calf raises Power cleans, squat presses, medicine ball squats, squat kicks, or kettle bell swings Swimming Back: lat pull-downs, seated rows, dumbbell rows, bent-over reverse flies, and dead lifts Rope jumping, burpees, or jumping jacks Jogging Shoulders: shoulder press, front raises, lateral raises, and upright rows Shuttle runs Walking or hiking Chest: pushups, dumbbell chest press, barbell chest press, and flys Pull-ups, push-ups, or triceps dips Roller blade skating Biceps: dumbbell curls, barbell curls, and hammer curls Planks or medicine ball side twists Using an elliptical or stair climbing machine Triceps: triceps dips, triceps extensions and triceps kickbacks Ladder drills Playing basketball or racquetball Abs: crunches, leg raises, sit-ups, the bicycle, planks, and medicine ball side twists Walking lungesa mental block goes a long ways to overcome it. Finding a solution depends on the specific type of block, but identifying it usually presents a solution.This means creating slots of time and booking them into your schedule. You then need to start working out even if you don’t feel like it. You’ll quickly start to enjoy the challenges of exercise and find yourself wanting to do more.

But, in order to prevent the exercises from becoming boring, you need to introduce variety. This can be as simple as choosing a different exercise each day, or it can mean changing your routine on a regular basis. You could even do the exercises with different pieces of equipment; depending on where you are.

For example, big dumbbells work for the farmers walk. But, you could also use sandbags, empty water containers, or even battle ropes.

In fact, variety is more than just a way to keep you interested and motivated. The variety can ensure you are working all the muscles in your body, improving your muscle strength and fat burn. The great things are that you can add different exercises into your routine on a daily basis.

Great Fat Loss Exercises To Get You Started Today

If you’re ready to get started, then try the following HIIT workout, which can be done in as little as 10 minutes. Of course, doing more of each exercise will extend the length of this workout.

man doing burpee fat loss workouts for menTry doing each of the following for 25 seconds, pausing 10 seconds between exercises.

  • Jumping jacks
  • Pushups
  • Burpees
  • Side plank – 25 seconds for each side
  • High kicks
  • Jump Lunges
  • Mountain climbers
  • Squat jumps
  • Stability ball plank jacks

barbell and weights fat loss workouts for menOnce you've completed them all then rest for one minute before repeating them all again. If you’re feeling really energetic, you can even do it a third time!

HIIT style workouts are very effective but to keep the variety and push your body a little harder you should also add some heavyweights. If you’re looking to burn fat, add in some weight training to your routine to increase your lean muscle mass; which will boost your calorie burning abilities.

The important thing to remember is that lifting heavier weights for 10-12 reps will provide the best fat burning results; you should be struggling to complete each set.

Try this weighted fat loss workouts for men to really feel the effects. You’ll need to aim for 3 sets of 10-12 reps for each exercise with a minute rest between sets.


dead liftsThis works every muscle in your body, and you can even do it with dumbbells. This exercise works your leg muscles, abs, arms, shoulders, and your neck! Using dumbbells will work your core harder than a barbell as you need to maintain balance.

Dumbbell Bench Press

Check this guide out to get the exercise right. It will work your arms, chest, and shoulders. Put simply, the more weight you lift, or ‘push’ upwards; the greater the calorie burn. Building muscle will help to increase your calorie burn even at rest.

Dumbbell Lunges

You already know the benefits of the standard lunge on the lower half of your body. Add in some weights and that benefit will be multiplied significantly.

Check out this video guide to make sure you’re getting it right.

Bent Over Rows

Bent over row how to tone muscleThis simple exercise will simulate the movements of a rower, and you’ll feel it on your back, biceps, and even your core.

The fact that it works multiple muscles at the same time will boost your fat burning abilities.

Here’s your guide to getting started.

Dumbbell Squats

Squats are another great way to exercise your legs. But, if you add in your weights, you’ll increase the effort your legs have to do and work your shoulders and arms at the same time.

Here’s the only video guide to this exercise you’ll ever need.

Barbell Rollouts

You’ve probably tried, or at least heard of the ab roll out. This is an extension of that, using a barbell. The main difference is that you can increase the weight you’re rolling in and out, effectively increases your calorific burn and boosting the growth of lean muscle.

Additional Exercises To Try

man using battle ropes healthy lifestyle improves mental clarityYou can add in virtually any exercise to boost your fat burning results, here are a few good ones to try:

  • Battle Ropes
  • Jumping rope
  • Chin-ups
  • Rowing machine
  • Sprinting
  • Sit-ups

Understanding the Fat Loss Mechanism

Fat loss requires a special balance between diet and exercise. Simply eating less food than your body needs will help you to lose weight. But if you're not eating enough, your energy levels could suffer, or worse, your body could burn muscle for energy instead of fat.

protein molecule best protein powder for building muscleYour body is built to convert fat into glucose which powers your muscles while you exercise, whether doing normal daily activities or exercising hard. If there is not enough glucose in your body from the food you've eaten, this fat conversion process will start.

However, your muscles need protein in order to repair themselves and prevent their cells from being eaten. If you don’t have enough protein in your body, particularly after a workout, then your muscles cells are likely to be broken down.

This is a bigger problem than simply burning muscle and not fat.

Muscle burns as much as 5 times more calories than fat throughout the day. The greater your muscle mass, the higher your metabolic rate will be, increasing your fat burning capabilities and helping you to lose weight.

This is why it is essential that you eat a reasonable amount of protein, as well as carbohydrates throughout the day. If you’re not sure how much of each of these you should be eating then take a look at the perfect plate eating method.

Top Tips When Doing Fat Loss Workouts For Men

Success is possible with support, dedication, and the right fat loss workouts for men. The following tips will help to ensure you have the right approach to succeed:

  • Fewer Carbs More Fat

Carbohydrates are essential for the correct function of your body. But, if you consume too many carbs then your body will convert the excess into fat; increasing your weight.

You’re probably not surprised to find that you need to reduce your carbs. However, what you may not have realized is that some healthy fat is essential.

A great way to keep the balance is to adopt the perfect plate approach to meal times. In a nutshell, this is ½ plate vegetables, ¼ protein, and ¼ carbs; plus a little healthy fat.

  • Avoid Processed Foods

how to avoid processed foodsProcessed foods are generally high in sugar and salts. But, they are also full of artificial preservatives and other ingredients that can affect your hormone balance.

One of the biggest issues is actually estrogen, the hormone that causes you to store fat. There are many processed foods that contain chemicals which mimic estrogen and will disrupt your hormone levels.

  • Vitamins & Minerals

Eating a balanced diet should be enough to ensure you’re getting all the nutrients and minerals your body needs. However, it is worth looking at your diet to confirm this.

If necessary you may want to get a doctor to check your hormone levels; you can then adjust your diet or supplements to address the issue.

  • Check Hunger

It is common to think you’re hungry more often because you’ve started exercising more. However, before you eat anything, have a glass of water and wait 15 minutes. Thirst is often confused with hunger.

Don’t forget your body is approximately 60-70% water; it is essential to the proper function of all your internal processes. Drinking a glass is not going to harm you and may just help you stick to your fat loss lifestyle changes.

  • Intermittent Fasting

Fasting is a great way to boost your fat loss, but you should do it on a day when you’re not exercising. The idea is to minimize your calorific intake to 500 on two separate days a week; this encourages your body to burn fat stores.

Avoid eating if you're not hungry. When your body is in ketosis, it is actively burning fat for energy. Intermittent fasting takes advantage of this process by limiting food intake to a specific window. Try alternating days with 18 hours of fasting and a 6-hour eating window.

  • Buddy Up

You’ll find it’s much easier to stick to your meal plan and exercises if you have a buddy who is prepared to do it with you. Not only will you be able to motivate each other, but you’ll also find that it becomes a little competitive; which is a good thing!

  • Daily Log

Record everything you eat each day and the exercise you do. This can help you to see where you are making small mistakes and giving into temptation. Also write down your goals, accomplishments, and milestones.

Motivational Aids

Some of the biggest motivational aid you can get when trying to lose weight is the support of other men who have already achieved their weight loss goals. The Fit Father Project has already helped thousands of men to lose weight and even build lean muscle. You can join FF30X today and gain access to the best exercises for losing weight and building muscle, and meal plans.

Most importantly, you can share your successes with others. Do this today! Sign up with the FF30X project and share your success stories with others. Their inspiration will, in turn; inspire you.

Start your new routine today and become the man you know you can be.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fat loss workouts for men.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

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