Category Archives: exercise

Wondering how to get bigger arms? Are you sick of doing set after set of arm workouts without seeing any gains?

Then today is your lucky day.

With these essential tips and exercises, you can have the strong, ripped arms that you have always dreamed of.

The answer to how to get bigger arms is just ahead. Now let's sculpt those guns!

Why Build Strong Arms?

Being able to lift heavy objects with ease while boasting a ripped physique is a goal many men look to achieve when starting a workout program.

Strong, muscular arms can be attained at any age using a great fitness plan that includes dedicated arm workouts.

Having well-built arm muscles has a number of benefits. The obvious is that it is a sign of strength and power.

Muscular arms are necessary to round out any toned, fit physique and give you that boost of confidence about your body.

And increased muscle mass will increase your metabolic rate as well, making your body more efficient at burning calories and losing or maintaining a healthy weight.

In addition, having strong arms means that you can do everyday activities more easily.

Anything that requires lifting, pulling, and pushing is made infinitely easier when you have powerful biceps, triceps, and shoulders.

Old School Muscle

The Fit Father Project is a great place to start if you are looking to get bigger arms.

Old School Muscle is an excellent program that utilizes research-backed findings to provide you with a one of a kind, full-body muscle-building workout.

With Old School Muscle you get a comprehensive muscle building guide AND nutrition guidance and online support to keep you motivated throughout the program!

This will put you one step closer to those ripped arms.

Progressive Overload

In order to get bigger arms, you need to not only focus on the arm exercises themselves, but also on form, reps, and how much you are pushing your muscles to fatigue.

If you want to get bigger arms, you have to challenge yourself every workout.

This means trying to improve upon your performance as you gain more strength.

If you constantly lift the same weight for the same number of reps every workout session, you will never see gains in terms of actual muscle growth.

While doing this may burn calories and maintain lean body mass, you need to push yourself above the threshold your muscles have adapted to in order to achieve bigger muscles.

There are different strategies to do this, either through increasing reps or increasing weight.

How To Challenge The Muscles For Bigger Arms

For example, let’s say that you are doing standard dumbbell curls.

You want to complete 10 reps and be able to do so with 15-pound dumbbells. If you find this is easy to do for three sets, try the curls with 17.5- or 20-pound weights.

Maybe you’re only able to complete eight reps with this higher weight. That’s fine! Continue to work with this weight until you can complete 10 reps at the higher weight for three sets.

Once that becomes easier, you can try going up in weight again and starting this process once more.

Now, of course, you won’t be able to continue increasing weight indefinitely. Nobody expects you to one day be curling 100-pound dumbbells!

But the idea is to continually push your muscles to that next level.

Drop Sets

Drop sets are another great way to add muscle mass and increase size.

These can be added to the end of every workout to really stimulate muscle growth.

Basically, a drop set involves starting at a higher weight, and gradually moving down to lower weights without rest until your muscles can lift no more!

Fully fatiguing the muscles at lower weights is key for optimal muscle hypertrophy.

Although small in size, a recent study did find benefits of using drop sets for muscle growth as compared to standard sets.

Types of Drop Sets

There are different variations of drop sets.

With wide drop sets, you drop the weight by about 30% between sets, while with tight drop sets you only drop the weight about 15%.

If you are just starting out, a wide drop is probably the best way to begin. You can always progress to more challenging drop sets as you gain muscular strength.

By doing this you are not just fatiguing your muscles at a high weight, but progressively pushing them to the limit at a lower weight.

This will also increase the training volume and time under tension for the muscles.

Don’t Forget to Focus On The Eccentric Phase

There are three types of muscle contraction-concentric, eccentric, and isometric.

• Concentric muscle contraction occurs when the muscle is being shortened, like when you curl a dumbbell up.
• Isometric contraction is when the muscle is being held at a constant length, such as when you hold a plank.
• Eccentric contraction occurs when the muscle is lengthening under a force, like the lowering phase of a push-up or bicep curl.

When working out, you will see a lot of men do the concentric phase of their exercise, but drop the weights too quickly back to the starting position.

This negates any eccentric activation.

Build Ripped Arms Through The Entire Exercise

Both concentric and eccentric contractions lead to muscle hypertrophy.

These muscle movements actually can induce muscle growth based on distinct pathways, which is why it is important to focus on each phase during a workout.

One study even showed that eccentric activation-induced greater size benefits, however not at a statistically significant level.

Since each of these phases of activation can induce muscle growth signals to build bigger arms, it is important to focus on both while performing all of your workouts.

This will ensure that you are getting the most out of each move.

How to Get Bigger Arms

The exercises below can be added to any workout.

If you are doing a full-body workout, choose one or two exercises from each of the biceps and triceps category to add to your routine.

If you are specifically focusing on arms for your workout session, you can choose three to four exercises from each area.

Aim for three sets of 8-10 reps for each movement.

Warm-Up and Stretch

To avoid injury and protect your joints, make sure you are doing a proper warm-up and cool down prior to every strength training workout.

This should include some light cardio to get your heart rate up and blood pumping, along with some dynamic stretching to loosen up your muscles.

For the upper body, try arm circles and front arm crossovers. This will prime your arms for the exercises to come and increase your range of motion.

To get the most out of each exercise, rest for 1-2 minutes between each set. This will allow the ATP within your muscles to regenerate so that your muscles can perform at an optimal level for the next set.

Biceps

Standard Dumbbell Curls

• Stand upright holding two dumbbells.
• Curl the dumbbells up while keeping your elbows back and close to your body.
• Slowly lower the weight, making sure you feel your biceps contract throughout the movement.

This is a great movement to really work the entire biceps muscle.

It is a simple move that can provide big benefits to build those ripped arms.

Zottman Curls

• Stand upright with two dumbbells hanging by your side.
• Turn your arms so your palms face forward.
• Curl the dumbbells up.
• Pause, then rotate the dumbbells so your palms face forward before slowly returning back to your starting position.

This is an awesome arm exercise that hits all three muscles that make up the biceps – the biceps brachii, brachialis, and brachioradialis.

The rotational movement allows you to target each of these muscles.

Dumbbell Hammer Curls

• Stand with your elbows locked by your sides, while holding your dumbbells with your palms facing in towards your body.
• Curl the weights up and slowly lower back down, making sure to focus on the eccentric lowering phase.

Hammer curls are good to include as it targets your biceps as well as your brachialis muscle.

By hitting the biceps muscles at different angles, you will be able to fill out the entire muscular appearance of your arms.

Decline Dumbbell Curls

• Start by setting up a bench at a 45-degree angle.
• Lay chest down on the bench while holding two dumbbells.
• While in this position, curl the dumbbells up to your shoulders.
• Pause, then lower back to the start positions.

Laying on the bench will really isolate your biceps.

You won’t be able to swing or use your body momentum to curl the weight up.

Preacher Curls

• Adjust the height of a preacher bench so your armpits touch the top of the bench.
• Grab a curl bar at shoulder width with your arms extended.
• Curl the bar up while keeping the backs of your arms against the bench.
• Slowly lower the bar back down.

You can also use dumbbells if you don’t have a curl bar available.

Since your arms are resting against a bench, this forces you to focus on only using the biceps instead of using your body’s momentum to curl the weights.

Palms Forward Curls/Reverse Curls

• Grasp a curl bar overhand at about shoulder width.
• Keeping your upper arms against your sides, curl the bar up until your palms face out and the barbell is in line with your shoulders.
• Slowly lower back down.

This movement will hit the brachialis muscle.

This actually pushes the peak of your bicep muscle up higher, which makes for more sculpted arms.

Plus you will work your brachioradialis in your forearm, along with strengthening your wrists.

Drop Set Dumbbell Bicep Curls

• For this exercise, you will be performing standard bicep curls.
• However, start at the highest weight you can do and perform eight reps.
• Then drop down five pounds and perform eight reps.
• Then drop down five more pounds and perform eight reps.
• Do not take any breaks in between.

You will really feel the burn at the end, even if you are only lifting 5-pound weights!

Here you will be working the biceps muscles to absolute fatigue.

This is a great arm exercise to add as a burn-out at the end of your workout.

Triceps

Close Grip Bench Press

• With any bench press moves, always make sure to have a spotter.
• Lay on a flat bench and grasp a barbell with an overhand grip.
• Your hands should be about shoulder-width apart.
• Hold the bar above your sternum with arms completely straight.
• Lower the bar down, pause, and then press the bar back up to the starting position.

By having a close grip you will have to rely on the strength of your triceps, rather than your chest muscles, to press the bar back up.

Start with low weight and work your way up as you gain strength.

Skull Crushers

• Lie on a bench and hold a dumbbell in each hand with palms facing each other.
• Press the weights over your chest, then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps.
• Extend your elbows to bring the weights back up.
• Keep your elbows in the same position and facing the ceiling the entire set.
• Try not to let your elbows flare out.

This movement hits all three heads of the triceps.

Since you are only bending at the elbow, you are solely working the triceps muscles, unlike other exercises where you get assistance from the shoulders or chest muscles.

Tricep Dips on Parallel Bars

• Stand over the dip bars and grip them, then hold yourself over the bars with your arms fully extended.
• Lower your body until your upper arms are parallel to the floor but no lower.
• Extend your elbows to push back up.
• If you cannot do a dip unassisted you can use a dip machine or a spotter to hold your feet until you gain enough strength.

By keeping your arms close to your body, you will be really working your triceps as you press yourself back up.

Try not to bend or angle your body forward as this will recruit your shoulders and chest muscles and will not allow you to isolate the triceps as much.

You will still get some assistance from the chest and shoulders, although this will help add overall shape to your upper body and arms.

Rope Tricep Push Downs

• Attach a rope handle to a high pulley station.
• Bend your torso forward at about a 30-degree angle.
• Pull down until your upper arm forms a 90-degree angle with your sides.
• This bent-over position will be where you start from.
• From here, push your arms down until your entire arm is perpendicular to the floor.
• Then slowly let the rope come back up.

It is important to start your body slightly angled instead of standing straight up.

This will force your triceps to work through their full range of motion and will hit all three heads of this muscle.

Diamond Push-Ups

• Start in a push-up position.
• Bring your hands close to each other at chest level, with your thumbs touching one another and your forefingers touching in the shape of a diamond.
• Lower yourself down to the floor while keeping your hands in this position.
• Pause, then push back up to the original position by straightening your arms.

By having the hands in close to your body, you are really isolating the triceps and taking out the assistance that the chest muscles typically have in a standard push up.

Try to complete the full number of reps, even if this means dropping to your knees.

Do not compromise form by dipping or arching your back.

Over time, you will able to complete the full set on your feet as you gain more arm strength.

Overhead Tricep Extensions-Drop Set

• Start standing with your feet shoulder-width apart while holding a pair of dumbbells.
• Raise the dumbbells above your head until your arms are stretched out straight.
• Slowly lower the weights back behind your head.
• Try not to flare your elbows out.
• Once your forearms move beyond parallel to the floor bring the weight back up.

Start with a weight that is challenging to complete 10 reps with.

Then drop down by about 20% of that weight and perform another 10 reps.

Drop down to an even lighter weight and perform the final 10 reps to complete the drop set.

Get Bigger Arms Today!

By using techniques such as drop sets and progressive overload you will challenge your muscles to induce greater gains.

And by working the muscles from all angles you can really round out your arms.

These are important concepts to remember when training all areas of the body. Big arms will make you stand out, but having an all-inclusive muscle building program is critical.

That is where the Fit Father Project programs, like FF30X and Old School Muscle, can be a wonderful resource.

These programs can give you further insight on building overall body strength to have a complete muscular physique to go along with your ripped arms.

It is possible to gain arm strength and size no matter what your age. By incorporating the exercises above, you will be well on your way to bigger arms.

The key is to focus on form and to push yourself at each workout. So get started today!

*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 how to get bigger arms.

Thinking about exercise intensity shows that you’re moving in the right direction. It’s important to get the right level of intensity for the result you’re trying to achieve.

You probably already have a good idea of how hard you’re working out by your level of exhaustion. Now you need to ensure your exercise intensity is right for what you’re trying to achieve. You don’t need to be exhausted after every session!

In simple terms, exercise intensity is the amount of effort it takes to complete a specific workout. The trick is to get the level right, and that’s what we’re here to help you with.

Measuring Exercise Intensity Level

Before you can adjust your exercise intensity you need to know how to measure the intensity of your exercise. Then, you’ll be able to choose the exercise intensity that will help you achieve your goals.

But, don’t forget to share your results with us and the other dads at the Fit Father Project, you can inspire others with your success! If you’re not a member yet, join the FF30X program today, the support you’ll receive will be invaluable.

Light Intensity

This level is unlikely to break a sweat, you’re breathing will be pretty normal, and you’ll be able to talk to friends without an issue.

Any exercise can fall into this category, it depends how hard you’re trying.

Moderate Intensity

Medium level exercise intensity means talking will be difficult, but not impossible. You’ll be breaking a sweat, and your breathing will be fast, but still smooth.

Vigorous or high intensity

This s when you’re really pushing your body. Your breathing is likely to be labored, you’ll be sweating and should find it almost impossible to talk.

Don’t forget that these are personal, your light exercise intensity maybe someone else’s high exercise intensity or vice versa.

Exercise Intensity Via Your Heart Rate

Of course, assessing your breathing will give you a general guide to your exercise intensity. However, checking your heart rate is another way of measuring exercise intensity.

It has the added benefit of allowing you to assess when your heart is working less, even though you’re doing the same exercise as usual.

This shows your fitness level and capabilities are improving.

An average resting heart rate is between 60-80 beats per minute. But, to work out your exercise intensity level you need to know your maximum heart rate, which can be loosely established using the sum of 220 minus your age.

For example, if you’re 45, your maximum heart rate would be 220-45, which is 175.

You can then work out your exercise intensity by measuring your heart rate and converting it into a percentage of your maximum heart rate.

• Low exercise intensity is when your heart is beating slightly higher than its normal range, so around 60 and 85 beats per minute.
• Medium exercise intensity is 50-70% of your maximum. For a 45 year old that’s between 87 and 130.
• High exercise intensity is 70-85% of your maximum. That means, if you're 45, your heart rate should be between 130 and 150.

The good news is that you don’t need to monitor your heart rate while you’re exercising. There are plenty of smartwatches or even heart rate monitors that will do this for you.

After you’ve finished you’ll be able to check your data on the dedicated app and see how intense your exercise has been. This will help you to adjust your effort and routine next time.

Because that’s the real trick, knowing how hard you should be working to achieve your personal goals.

You should note that your heart rate can be higher if it’s hot, you’ve had caffeine, you feel stressed, or even as a result of some medications.

Your Aims

Everyone has different aims when it comes to exercise. You may want to tone or retain muscle. You’re probably already aware that you can lose as much as 5% of your muscle every decade, the right exercises and exercise intensity will help to ensure you retain this muscle.

That’s good for your overall health, fitness, and even your balance as you age.

Of course, you may simply want to lose weight. Understanding your exercise intensity level and how to measure it is only the start of the battle.

You also need to know what sort of exercises you should be doing and at what level.

Understanding this will help to ensure the time you spend exercising is genuinely useful.

If you need help with choosing exercises, check out this this free 24-minute workout!

It’s also good to understand the different forms of exercise.

• Aerobic

This type of exercise means your body is producing enough oxygen to perform properly. Aerobic exercise is usually performed at a low or medium intensity.

• Anaerobic

In contrast, anaerobic means that your body isn’t producing enough oxygen for your muscles. This is high exercise intensity and usually short duration.

How Will These Help Your Fitness?

The length of your workout will increase as your body becomes accustomed to working out at high intensity.

This is because a lack of oxygen for your muscles increases lactic acid build-up. This encourages muscle fatigue which ends your workout.

But, the more you exercise the better your body will get at dealing with lactic acid build-up.

The easiest way to understand the difference is to relate it to the type of exercise. Longer duration activities, such as swimming, running, and cycling, are all aerobic.

This is because your body will gradually increase the output of oxygen as you exercise, ensuring you have enough to sustain the activity.

In contrast, quick bursts of energy, such as when you lift weights or sprint, are too quick for your body to adapt, so you don’t have enough oxygen and your muscles will tire quickly.

Understanding The Right Exercise Intensity Depending On Your Aim

Burning Fat

If you’re looking to burn fat and are performing aerobic exercise then you’re going to want to go for longer.

It takes approximately 15 minutes for your body to use up sugar reserves.

That means you need to exercise at medium intensity for at least 15 minutes, after that, if you keep exercising, you’ll start to burn fat.

The longer you exercise, the more calories you’ll burn and the greater your potential to burn fat and lose weight.

You can also use high-intensity weightlifting to burn fat. The aim in this instance is to work to exhaustion in just 15-30 minutes.

You’ll need to choose weights that are moderately heavy as you’ll be aiming to complete 12-15 reps of each exercise.

To ensure its high-intensity try doing the 12-15 reps in just 30 seconds.

Choose a variety of exercises, such as squats, pushups, lunges, chest presses, and kettlebell swings. Move from one exercise directly to the next without stopping.

When you’ve completed all the exercises pause for 30 seconds and repeat.

The aim is to do between 7 and 10 sets of the exercises within your 15-30 minute period. At the end of it, you should be struggling to complete each exercise.

This is working to exhaustion and the most effective way of boosting muscle strength and size. As you know, this will increase your fat-burning capabilities throughout the day.

Did you know that a pound of muscle burns between 7 and 13 calories in a 24 hour period, while fat burns just 2-5 calories in the same period?

Using medium intensity aerobic exercise with high-intensity anaerobic every week will be very effective at helping you to burn the fat.

You’ll also find the different lengths of these exercises easier to fit into your schedule.

Warning Signs

If you experience any of the following symptoms you should stop exercising. You may have simply overdone it, but it’s worth consulting a doctor to make sure.

• Struggling to draw any breath
• Chest pain
• Pressure in your chest
• Wheezing or coughing fit
• Feeling dizzy
• Severe cramps or muscle pain
• Fatigue after exercise that continues for an extended period, (it’s normal to feel fatigued for up to an hour).
• Feeling sick
• Sweating excessively

Staying hydrated will help to avoid these signs, but if they occur more than once you shouldn’t exercise again until you’ve seen a doctor.

Improving Endurance

Endurance allows you to exercise for longer periods of time, and to do many other activities for longer.

Although you’ll still need to work your muscles to exhaustion you’ll need to use lighter weights, if you don’t you won’t be able to keep doing the exercises.

Increased reps are the key to endurance. However, if you want endurance and strength you’ll need a balance between lifting heavy and lifting for long.

If strength endurance is what you’re after then try lifting heavy for 3-5 reps, but repeat this set 6-8 times.

Keep the breaks short and you’ll be doing high-intensity exercises that will boost strength and endurance.

Building Muscle

If your aim is simply to build more muscle you’ll need to complete 3-5 sets of 8-12 reps. But, you should be struggling to complete each set.

Training at this level will push your muscles and increase the number of tears in your microfibers. This will, in turn, encourage growth.

It should be noted that an increase in muscle will increase your maintenance calorie needs. If these don’t match you may lose weight instead of building muscle.

Choosing The Right Exercise

Weights & cardio go hand in hand if you’re trying to lose weight, burn fat, or build muscle. The secret is to know what you’re trying to achieve.

Weight loss can be achieved with medium intensity aerobic exercise and high-intensity anaerobic exercise.

Endurance and muscle building requires high-intensity anaerobic exercises, but cardio should always be a part of a balanced training program.

This will help to ensure the muscle gains and fat loss are useable in the real world. That will inspire you, lift your confidence, and help you to do more.

Don’t forget that, while exhaustion is necessary when you’re undertaking high-intensity exercise, you need to keep good form and never overdo it.

It’s better to start with a weight that is too light and increase it than it is to start with one that is too heavy and injure yourself.

Get the Support You Need Today

It can seem like a lot to take in, that’s why you should join the FF30X program today.

You’ll get the best advice and the support of other dads who are working towards the same goals as you.

It’s a lot easier to stay motivated when you have the support and feel accountable. Check out the FF30X today and start your journey towards the right exercise intensity and the new you.

Change is possible, embrace it today!

*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 exercise intensity.

As a busy dad, it’s not always easy to figure out the best workout programs to help you obtain your highest level of fitness in a reasonable amount of time.

But if you are looking for the top exercises that will help you build strength and also help you lose weight without spending hours in the gym, full-body exercises are going to be one of your best options.

You have so many responsibilities between your family, work, and home life, that finding ways to stay in shape may sometimes end up at the bottom of your to-do list.

However, it is so important to maintain a healthy lifestyle to live your highest quality of life.

Full-body exercises allow you to achieve this, without spending hours and hours at the gym.

Top 7 Full Body Exercises For Men

These are the best full-body exercises that will target your upper and lower body simultaneously while also engaging your core.

#1 – Deadlift:

The deadlift is a great exercise that works a number of muscles at once, making it ideal to include in a full-body workout.

The deadlift will target the hamstrings, glutes, quads, core, upper back, and deltoids.

1. Focus on form, not weight, when you first start doing this movement to avoid injury.
2. Stand with your feet hip-width apart and mid-foot under the barbell.
3. Hinge forward at your hips and grasp the bar with your hands just outside of your knees.
4. Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.
5. Then drive your heels into the floor and pull the bar up along your shins by using your legs until you’re standing with your hips fully extended.
6. Return the bar to the floor by moving your hips back while bending your legs and lowering the bar. Aim for three sets of 8-10 reps.

#2 – KettleBell Swings:

This exercise is great for your glutes, hamstrings, upper, mid, and lower back muscles, as well as your core.

Not only will it work these large muscle groups, but it will also get your heart pumping and increase your cardiovascular fitness.

1. Start at a low weight and work your way up to avoid injury.
2. Stand with your feet shoulder-width apart and grip the kettlebell handle.
3. Bend your knees slightly and hinge forward at the hips, bringing the kettlebell between your legs.
4. Drive up through your hips bringing the kettlebell parallel to the floor at about chest level.
5. Repeat 10-12 times for a total of three sets.

#3 – Renegade Rows:

This movement forces you to engage your core and lower body, while also working the muscles in your back and shoulders during the rowing motion.

1. Start in a push-up position while grasping two light dumbbells underneath you.
2. Engage your core and pull up your left arm into a row while balancing on the right arm.
3. Return the left arm back to the starting position, then repeat on the opposite side.
4. Aim for three sets of 8-10 reps on each side.

#4 – Squat to Shoulder Press:

Another great full-body exercise, the squat to shoulder press will work your glutes, hamstrings, and quads during the squat.

Then, as you press up you will be targeting the shoulders while also working the core.

1. Begin in a standing position with a dumbbell in each hand at shoulder height.
2. Squat down until your thighs are parallel to the floor.
3. Extend your legs back up to a standing position.
4. Then press the dumbbells overhead by extending the elbows.
5. Return the weights to the shoulders, then repeat.
6. Aim for three sets of 8-10 reps.

*This video tutorial comes courtesy of our friends over at NXT Level Physique. (Thanks guys!)

#5 – Burpees:

This is a great full-body exercise that will also add cardio to your workout session.

1. Stand with your feet shoulder-width apart.
2. Squat down and place your hands on the floor.
3. Kick back into a push-up position. Do one push-up.
4. Jump your legs back to a squat and jump up, throwing your hands above your head.
5. Land and repeat.
6. Continue for 30 seconds. Rest for 15 seconds, then repeat two more times.

#6 – Farmer’s Walk:

If you want a simple exercise that hits pretty much every major muscle group, then you have to incorporate farmer’s walks into your workout routine.

This move targets the muscles in your shoulders, upper back, biceps, triceps and forearms. It also strengthens your glutes, quadriceps, hamstrings and calf muscles.

All of this, plus you are engaging your core throughout the entire movement.

This is one of the most straightforward full-body exercises out there.

1. All you need to do is grab two dumbbells, kettlebells, or farmer’s bars and walk as far as you can.
2. Make sure that you brace your core with the weights by your side.
3. Draw your shoulders down and back and stand tall throughout the exercise.
4. How far you can walk will typically depend on how much space you have available.
5. Start by trying to walk as far as you can across the gym.
6. Rest for thirty seconds, then repeat two more times.

#7 – Tricep Dip to Toe Touch:

This full-body exercise will target your triceps, shoulders, core, and glutes.

In addition, the alternating motion will increase your heart rate and add some cardio to your workout.

1. Sit on a bench with your hands placed behind you and knees bent in front of you.
2. Lift your butt up into the position to do a tricep dip. Bend your elbows to dip down.
3. As you push back up, kick your left foot into the air and simultaneously bring your right hand up to your left foot.
4. Come back down to your original starting position and repeat on the other side, reaching your left hand to your right foot.
5. Do as many reps as you can for 30 seconds.
6. Rest for thirty seconds then repeat for a total of three sets.

*This video tutorial comes courtesy of our friends over at Sculpted Training.

Benefits of Full Body Exercises

Target Major Muscles Groups More Frequently With Full Body Exercise

Full-body exercises are great for a number of reasons. For one, these exercises enable you to have killer workouts that target all of your major muscle groups.

When you are utilizing these types of exercises, you can achieve a high level of results in under an hour a day and as little as three days per week.

This is because you're hitting each muscle group in a single workout instead of isolating your muscle groups to one day each week.

Research has shown that increasing the frequency of exercising each muscle group can lead to bigger strength and hypertrophy gains as compared to isolating muscle groups and only targeting them once per week (1).

Increase Fitness With Full Body Workouts

In the past, you may have tried workout programs that had you target specific body parts on each day of the week.

For example, one day may have been “leg day”, and another day “back and bicep day.”

But studies have shown that full-body workouts can be more beneficial for improving fitness and building muscle (2).

Full Body Exercises Help Decrease Muscle Soreness

Not only will these full-body workouts build muscle, but they will also allow you to go into your next workout without being extremely sore from your previous exercise day.

Since you aren’t doing countless reps on one muscle group, this will allow for better recovery and an ability to give your best effort for your next workout.

Maximize Muscle Building Potential

Full-body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

For one, you are giving your body enough time to recover before the next full-body workout.

In addition, by not allowing too much time before targeting each muscle group, you are able to hit the best window for when muscle growth is at its highest potential (3).

This, in turn, will increase lean muscle mass and decrease body fat percentage.

Full Body Exercises Help Avoid Overtraining

By splitting up your workouts into full-body exercises you can avoid overtraining specific muscle groups.

For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

In contrast, if you are able to do three workouts a week that incorporates full-body exercises, you can focus on all muscle groups simultaneously during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.

This will allow you to lose weight and be able to build a great looking physique.

Full Body Exercises Improve Health and Quality of Life

Not only will full-body exercises help you lose weight and build muscle, but they will also improve your overall health and reduce your risk of chronic disease.

This will keep you living a high quality of life to spend with your family and loved ones.

Exercise has been shown to decrease your risk for the development of chronic diseases such as diabetes (4).

Exercise also aids in fat loss and overall weight loss as well (5).

By just decreasing your potential for obesity you can avoid the development of numerous chronic diseases, ranging from cardiovascular disease to even certain cancers.

Full body strength training will reduce your risk for injury as well, not just while you’re working out, but also in day to day activities.

This will allow you to live independently as you age.

The Fit Father Project

The Fit Father Project offers a number of fitness programs that utilize full-body exercises to enhance muscle strength and aid in weight loss.

For beginners looking to start working out for the first time or getting back into a new routine, our free 24 minute workout program is the perfect place to start.

If you have already been working out for some time, our FF30X program may be more your pace.

This 30-day fitness program is designed for busy dads and offers exercise plans and dietary advice to get you into the best shape of your life.

FF30X offers a variety of full-body exercises along with other fitness and nutrition advice.

This comprehensive program is a great way to get in great shape and improve your health as you age.

Both of these programs give you a wide variety of workouts, including full-body exercises.

Always Use Good Form With Full Body Exercises

When doing any workouts, especially those that involve weights, it is essential to focus on proper form and body alignment to reduce the risk of injury.

Always be sure to choose an appropriate weight for your level of fitness. Also, these exercises should be about quality, rather than quantity of repetitions.

This allows you to get the most benefit out of your workouts.

Full Body Exercises are Great For Any Level of Fitness

Whether you are just starting or have been working out for years, full-body exercises are perfect for all levels of fitness.

Plus, you can change around the weight or number of reps to match your current level of fitness. You can even drop down to a lower weight mid-set if needed.

Or grab a heavier one to challenge yourself. These workouts are extremely versatile!

Build Full Body Exercises Into Your Workout Routine

All of these full-body exercises can be incorporated into your weekly routine.

These exercises are great if you want to do a circuit workout and jump between full-body exercises.

Or you can pick and choose certain exercises to incorporate into virtually any workout.

The Fit Father Project offers additional workout routines that use full-body exercises to work your muscles and challenge your body.

And they are already put together in great workout programs so you don't have to worry about coming up with your own routines!

The 24-minute workout offers a top of the line introduction to resistance training to boost your metabolism and increase your strength.

This program utilizes full-body exercises as well to get you an efficient, yet extremely effective, workout that hits all of your muscles.

And if you are looking for a more long term challenge, FF30X will push you and continue to motivate you to get in the best shape of your life.

The full-body exercises incorporated in FF30X will make sure that your workouts never become boring and that you are continually targeting all of the major muscle groups.

Start Your Fitness Journey Today

If you are ready to get in the best shape of your life, you have to try these full-body exercises.

Then, you can try the other high-level workouts offered by the Fit Father Project.

Visit their site now to read the number of testimonials from thousands of men that they have already helped achieve their fitness goals.

And then add your name to that list as you begin on your own fitness journey.

Your new friend & Coach,

*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 full-body exercises.

References:

1)Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

2) Zaroni, R. S., Brigatto, F. A., Schoenfeld, B. J., Braz, T. V., Benvenutti, J. C., Germano, M. D., … & Lopes, C. R. (2019). High resistance-training frequency enhances muscle thickness in resistance-trained men. The Journal of Strength & Conditioning Research, 33, S140-S151.

3) Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., … & Loenneke, J. P. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.

4) Grøntved, A., Rimm, E. B., Willett, W. C., Andersen, L. B., & Hu, F. B. (2012). A prospective study of weight training and risk of type 2 diabetes mellitus in men. Archives of internal medicine, 172(17), 1306-1312.

5) Ross, R., Dagnone, D., Jones, P. J., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: a randomized, controlled trial. Annals of internal medicine, 133(2), 92-103.

Between work, kids, and tons of other responsibilities, there are some days that it can seem impossible to fit in a workout. That's where micro workouts come into play.

If you haven’t heard of micro workouts, it’s exactly what it sounds like.

Micro workouts are short bouts of exercise that you can perform throughout the day when you have a few minutes of free time.

And there is research to show that micro workouts can still have great fitness benefits.

Improve Your Health with Short Bursts of Exercise

A recent study from the Journal of the American Heart Association showed that sporadic exercise lasting 5-10 minutes performed throughout the day can help reduce mortality.

While the AHA recommends 150 minutes each week of moderate to vigorous activity, the research found that this total was independent of how the activity was accumulated (1).

Micro workouts are great because they can be done just about anywhere.

The important thing to remember is that, since these workouts are short in duration, they need to be high in intensity.

One study out of McMaster University in Ontario found that brief, intense exercise can improve cardiovascular health to the same extent as sustained endurance exercise.

This was despite having lower total exercise volume! (2)

So even a short workout, like our 24-minute fat-burner, is far better than no workout at all.

Increase Your Intensity With Micro Workouts For Men

Any workout is going to burn calories, however the higher the intensity of the workout, the more calories you will continue to burn, even after the workout has ended.

This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short. So if you are short on time, the key is to really up the intensity.

This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

For example, a study out of the International Journal of Sports Nutrition and Exercise Metabolism showed that two minutes of sprint intervals produced similar post-exercise oxygen consumption as thirty minutes of continuous running at a lower intensity (3).

Form Still Counts, Even with Shorter Workouts

And, just because you aren’t spending hours in a gym or using a lot of equipment, this does not mean you should forget about form and safety.

Since you will be working at a higher intensity in these micro workouts, maintaining proper form throughout the movements is essential to avoid injury.

Top 5 Micro Workouts For Men

1) Commercial Break Micro Workout

Some days you can’t get to the gym, whether it be a long workday or needing to be at home with your kids. So here are some great moves to do in the comfort of your home.

• Jog in place for 30 seconds.
  • This can start out as a light jog at first, then increase the pace.
• Burpees for 30 seconds.
  • You can do these with or without a push-up. Remember to keep your core engaged throughout the movement.
• Alternating lunges for 30 seconds.
  • Start out slowly and then gradually increase the intensity. Be sure that your knees don’t track over your feet during each movement.
• Elbow plank for 30 seconds.
  • Don’t let your back arch while holding this position. If you feel your form fading, come out of the plank for a brief second and then resume.

Rest for 1 minute, then repeat two more times. Try to increase the intensity or reps for each movement in each subsequent circuit.

This short workout will give you both cardiovascular and strength training benefits.

Try to move right from one exercise to the next to keep your heart rate up throughout this micro workout.

2) Micro Workouts for the Office

You can still get a workout by accumulating reps throughout the day… even at your desk!

Try these exercises at work whenever you get a chance to sneak in a few reps.

Resistance training using your own bodyweight is a great way for men to add strength training through micro workouts even when you don’t have access to free weights.

• Tricep Chair dips x 30 reps:
  • This is a quick exercise you can do whenever you have a couple of minutes. Just move to the edge of your chair and lower your body down into a tricep dip until your arms are parallel to the ground. Push back up, being sure to keep your arms close to your body.
• Bodyweight squats x 15 reps:
  • Bodyweight squats are an easy exercise to do right beside your desk. Be sure that your knees don’t track over your feet. Engage your core and maintain good posture throughout to avoid injury.
• Push-Ups x 15 reps:
  • Push-ups are a great upper body and core workout. These can be done just about anywhere, and there are a number of variations that can be done throughout the day. You can start out with standard push-ups.The next time you can do military push-ups, or put your feet up on your chair and try decline push-ups. This will allow you to engage different muscles in your chest.
• Calf raises x 30 reps:
  • Stand next to your chair or desk and perform 30 reps of calf raises. Try changing the angle with this exercise as well. Do 30 reps with your toes pointing forward.Then try the next 30 reps with your toes pointed out, and finally, do another set with your toes pointing in to target all areas of your calf muscles.

Repeat throughout the day when you have breaks between meetings and phone calls.

This is a great way to get your blood flowing during the day, especially if you have a desk job that has you sitting most of the day.

3) Dumbbell Micro Workouts

If you have access to a pair of dumbbells these can be used to get a killer micro workout from just about anywhere. Perform each exercise for 30 seconds, then move to the next.

Rest for one minute, then repeat 1-2 times depending on how much time you have.

• Bicep curls
• Tricep kickbacks
• Shoulder press
• Lawnmower rows
• Squats

Resistance workouts with weights has been found to help reduce cardiovascular morbidity and mortality, even at less than an hour total for the week (4).

If you have a pair of dumbbells around the house, these are some great exercises to sneak into your day whenever you have a few minutes.

4) Quick Tabata Micro Workout

Make sure you have a towel and water available for this short, but intense micro workout.

High-intensity interval training has been shown to produce similar calorie-burning potentials over 24 hours compared to longer bouts of lower intensity endurance exercise.

This is despite being much shorter in duration (5).

• Burpees with push up for 20 seconds, rest 10 seconds
• Tuck jumps for 20 seconds, rest 10 seconds
• Mountain climbers for 20 seconds, rest 10 seconds
• Spiderman push-ups for 20 seconds, rest 10 seconds

Repeat the circuit twice for a quick 4-minute Tabata style workout. If you have extra time you can add on another circuit.

5) Hotel Stairs Micro Workout

Stuck on the road and still want to fit in a short workout?

If your hotel doesn’t have a gym, hit the stairs!

You can modify this micro workout based on how many flights of stairs you have available.

• Sprint up one flight of stairs, walk or jog back down
• Next, sprint up two flights of stairs, walk or jog back down
• Finally, sprint up three flights of stairs, walk or jog back down

Repeat two times through for a quick and efficient cardio workout that will also build up your glutes, quads, and hamstrings.

If you can do this 3 or 4 times throughout the day, that’s even better!

A 2019 study published in Applied Physiology, Nutrition, and Metabolism found that three bouts a day of vigorous stair workouts done three times a week were highly effective at improving cardiovascular health (6).

When You Can’t Get A Full Workout, Micro Workout!

Micro workouts are a great way to get your heart rate up and fit in a quick workout.

While they don’t take the place of more structured workouts throughout the week, micro workouts are far better than doing nothing at all.

The Fit Father Project is a great place to find a variety of exercise options. This ranges from month-long programs to quick micro workouts for men like those listed above.

For example, this awesome 7-minute workout which is another great high-intensity micro workout you can do on days when you are short on time.

As a busy dad, life can get hectic, but just because you are completely swamped doesn’t mean that you have to miss out on being active.

Micro workouts are an efficient way for men to get their muscles moving and heart pumping on days when you otherwise would have done nothing.

I hope this gives you something to think about?

Your friend & coach,

References:

1) Saint‐Maurice, P. F., Troiano, R. P., Matthews, C. E., & Kraus, W. E. (2018). Moderate‐to‐vigorous physical activity and all‐cause mortality: do bouts matter?. Journal of the American Heart Association, 7(6), e007678.

2) Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., & Gibala, M. J. (2016). Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PloS one, 11(4), e0154075.

3) Hazell, T. J., Olver, T. D., Hamilton, C. D., & Lemon, P. W. (2012). Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. International journal of sport nutrition and exercise metabolism, 22(4), 276-283.

4) Liu, Y., Lee, D. C., Li, Y., Zhu, W., Zhang, R., Sui, X., … & Blair, S. N. (2019). Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Medicine and science in sports and exercise, 51(3), 499-508.

5) Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E., & Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied physiology, nutrition, and metabolism, 39(7), 845-848.

6) Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness?. Applied Physiology, Nutrition, and Metabolism, 44(6), 681-684.

When men think of chest exercises, the first thing that often comes to mind is bench press and push-ups, but there are tons of great ways to mix it up a little.

By working the pecs at varying angles, you will recruit different muscle fibers, and be able to gain strength in the chest muscles, without growing bored with your routine.

This great chest workout for men is simple enough for someone who is just getting back into fitness but just as effective as many advanced programs to build a strong chest.

The pectoralis major and minor are the main groups that make up the chest muscles.

These muscles function to provide upper body strength and to help control arm movements.

Having strong chest muscles allows you to push and lift objects in everyday activities.

Since the chest muscles also contribute to arm movements and arm strength, having a strong chest assists you with any motions that require swinging or moving the arms across the body. Plus, the pecs are a large muscle group.

By increasing muscle size, you will be increasing lean body mass, which will allow you to burn more calories on any given day and give you that alpha look.

Chest Building Workout Routine for Men

Warm-Up

Chest openers with a band are the perfect warm-up exercise to start your chest workout.

Stand with your arms in front of you while holding a resistance band. Inhale and draw your arms out and back.

Feel your chest and shoulders open up as you take in several deep breaths.

Squeeze your shoulder blades. Return to the starting position and repeat for 15 reps.

Arm Circles: Raise both arms up to your sides with your palms facing outward.

Make small circles forward for 15 reps, then backwards for 15 reps to warm up the chest muscles.

Main Set

Barbell Bench Press: Okay, I know that I said that there is more to chest day than bench press. However, this is still one of the best chest exercises for men out there.

You should always have a spotter when doing this exercise so that you can reach your max reps without injuring yourself.

To start, lie back on a flat bench.

Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked.

Breathe in and begin coming down slowly with the bar until it touches your middle chest. Pause briefly, then push the bar back to the starting position as you breathe out.

Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.

Aim for 3 sets of 8-10 reps.

Incline Dumbbell Flyes work the uppermost area of your chest muscles, while also working your shoulders and arms to a lesser degree. Hold a dumbbell in each hand and lie on an incline bench that is set to an angle of about 30 degrees.

Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you.

Inhale and start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other.

At the end of the movement, the arms will be by your side with the palms facing the ceiling.

Exhale and start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the palms are facing you again. Repeat for 3 sets of 8-10 reps.

Chest Dips: For this exercise, you will need access to a dip rack or parallel bars. To start, grasp the bars and hold your body up with your arms locked above the bars.

Inhale and, lower yourself slowly with your chest leaning forward about 30 degrees and your elbows flared out slightly until you feel a slight stretch in the chest.

Once you feel the stretch, use your chest to push your body back to the starting position as you exhale. Squeeze your chest at the top of the movement for a second.

Aim for 3 sets of 8-10 reps.

If you cannot do a dip unassisted at first, you can use a dip assist machine that is available at many gyms. You will rest your knees on the dip machine platform and adjust the weight to assist you in your dip.

The higher the weight you select, the more assistance you will receive and thus the easier the exercise will be. You can also have a spotter hold your legs to assist you until you gain the strength to perform dips on your own.

Cable Flyes: You will need a workout rack with high pulleys to perform this exercise. To start, place the pulleys on a high position (above your head), select the weight to be used, and hold the pulleys in each hand. Stand in the middle of the rack between the pulleys.

Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. Keep a slight bend on your elbows in order to prevent stress at the biceps tendon.

Then extend your arms to the side in a wide arc to return the cables to the starting position, or until you feel a stretch on your chest.

Your arms and torso should remain stationary; the movement should only occur at the shoulder joint.

Pull your arms back in front of you again for your second rep. Complete 3 sets of  8-10 reps.

The Decline Barbell Bench Press is an excellent chest exercise for the lower chest. As with the standard barbell bench press, always have a spotter to assist you. Secure your feet at the end of the decline bench and lay down on the bench.

Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked.

Inhale and bring the bar down slowly until the bar touches your lower chest. Pause for one second, then push the bar back up to the starting position.

Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.

Again, aim for 3 sets of 8-10 reps.

Cool Down

Chest Stretch: Stand tall with your fingers interlocked behind you near your butt. Keep your back straight and shoulder blades together while you push your arms up until you feel the stretch in your pecs. Hold for at least 30 seconds.

Wall Chest Stretch: With the left side of your body facing a wall, place your left palm and forearm on the wall. Slowly turn your body to the right as you feel a stretch in your left chest and shoulder. Hold for 20-30 seconds, then repeat on the right side.

Chest Exercises for Men, No Equipment Required

The above workout is great if you have access to a gym and equipment.

But life can get busy, and you may not always be able to get to a gym or have machines available to use. Not to worry!

There are plenty of chest exercises for men that can be done without equipment to achieve the same benefit of building a strong chest.

Check out these different push-up variations that can be done virtually anywhere:

Standard Push-Ups

This will work your chest muscles in a similar manner as a standard bench press. Lie face down with your hands on the floor directly under your shoulders.

Straighten your back so that your feet and your shoulders create a straight line. Avoid any curvature in the back.

Bend your arms down to a 90-degree angle and bring your chest as close to the floor as possible, then push back up by straightening your arms.

Incline Push-Ups

Just like with incline barbell or incline dumbbell bench press, here you will be targeting your upper chest muscles. Stand in front of a bench or countertop, place your hands on it about shoulder-width apart and lean forward at about a 45-degree angle.

Keep your back and legs as straight as you can. Then, slowly and steadily lower your body so that your chest is just a few inches from the surface. Return to the starting position by straightening your arms, and repeat.

Decline Push-Ups

Here, like with decline bench press, you will be working your lower chest with decline push-ups.

Find a chair or bench that won't slide across the ground and is able to hold your weight. Get into the basic push-up position, but place your feet on the bench rather than on the ground.

Straighten your back so that your feet and your body creates a horizontal line parallel with the floor. Bend your arms and bring your chest as close to the ground as possible, then push back up.

Alternating Side to Side Push-Ups

Start in the standard push-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again.

Perform a push-up. Come up and then move your left hand next to your right hand. Move your right hand out to the right so that your hands are shoulder-width apart again and perform another push-up. Continue alternating side to side.

Eccentric Push-Ups

Studies have shown that focusing on the eccentric or lowering phase of an exercise can lead to enhanced gains in muscle growth and strength.

Start in a high push-up position with your hands flat on the floor about shoulder-width apart and under your shoulders. Bend your arms as you lower yourself to the floor as you count slowly to three. Then push yourself back up for one rep.

Wide Push-Ups

This is a great exercise to really isolate the pecs with less assistance from the triceps that you typically get with a standard push-up.

Perform a standard push-up but keep your hands farther than shoulder-width apart.

You can gradually increase the distance of your hands as you gain strength. The farther you move your hands out, the more you will be isolating your pectoralis muscles.

Staggered Hand Push-Ups

This will work your chest muscles at different angles and also incorporate your triceps and shoulder to a greater degree. Start in the push-up position with your body straight, supported by your extended arms and your toes.

Your hands should be slightly wider than shoulder-width apart. Move your left hand slightly above shoulder height while you shift your right hand back towards your ribs.

Bend your elbows, lowering your torso to the ground. Do not allow your hips or back to bend or curve.

Pause at the bottom of the motion, and then extend the elbows to return to the starting position. Switch hand positions and repeat.

Commit to a Better You

As you can see, even if you don’t have access to a gym or weights, there are a number of different workouts that target the chest muscles that can be done in the comfort of your own home.

These are also great exercises to keep in mind if you are traveling and don’t have access to a gym, but still want to maintain your workout routine.

This way, there is never an excuse for not continuing to build your strength and enhance your fitness no matter where you are.

Building a strong chest is not only great for getting a chiseled upper body.

Strong chest muscles enhance your posture and make everyday activities that involve pushing and lifting easy to carry out.

Plus, you have the benefit of looking great in the process!

By incorporating these chest exercises for men into your weekly workout routine, you will continue to achieve your fitness goals and build a strong chest in the process.

Your new friend & health coach,

Holly Smith

Holly has a strong interest and passion for health and wellness. She is a board certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A NASM certified personal trainer with a performance enhancement specialization, Holly also loves to enjoys long distance running, competing in Ironman triathlons.

If you're anything like me there are usually hundreds of other things that need to be completed before you can commit to working out. Of course, you feel great after a workout, but between children and work, there is very little time left.

The good news is that you can discover how to get back into working out.

It's important to remember that you're not alone. Thousands of men are struggling to know how to get back into working out.

That's why you need to take simple steps and ease yourself back into the gym. Start with our 24-minute fat burning working out by clicking the banner below.

How to Get Back Into Working Out

Are you ready to get started? Work your way through these tips, and you'll be back in the habit in no time.  You're guaranteed to be glad you did.

#10: Find Your Motivation

If you really want to know how to get back into working out, you need to consider your motivation.

Perhaps your children have commented that you can't keep up with them anymore, or maybe your wife has suggested you could drop a few pounds.

These may be accurate comments. But if you start working out based on these, you'll be doing it for them and not for yourself.

That's the secret! Your motivation to be slimmer, stronger, and healthier needs to come from you.

In general, people are motivated to become a better version of themselves after a personal, health scare, or a close relative/friend having issues. But, there are many other reasons, such as being able to compete in the dad's race, or even simply to be comfortable on public transport.

Discovering your personal motivation makes you want to improve your health, and you know working out is going to be part of it.

Acknowledging this puts you halfway towards your goal. Give yourself a pat on the back.

#9: Set a Date

Of course, motivation needs a friend, just as you do. That friend is habit.

It usually takes between 30 and 60 days to create a habit, although this is dependent on the individual.

That means your motivation has to carry you through those first 30-60 days, which is much easier than you think!

Focus on creating a schedule.

This means you need a start date. While there is no time like the present, it's okay to suggest tomorrow or even a few days time, provided this is to give you space to get organized and not simply to procrastinate.

Alongside the start date, select a time that works for you best. Forget what others say. Working out in the morning is great, but only if you're a morning person. You need to choose a time that suits you and your energy levels, and then book 30 minutes into your schedule every day.

In effect, it's the same as booking a dentist appointment.

#8: Keep It Short

Great! You've got your workout session booked in.

The idea of working out for 30 minutes is going to seem daunting, especially if it's been a long time since you worked out. But you don't need to worry as you won't be working out for 30 minutes.

Remember, this is about building a habit; it's the long term goal that's important at this stage.

Start by working out how long it takes to get to the gym, then allow yourself a little time to get ready. It's likely that these two steps will take you between 15-20 minutes, which means you've only got 10 minutes of your half an hour in the gym.

Once you get to the gym, take your time and try out each of the pieces of equipment, even if it's only 30 seconds on each. The idea is to familiarize yourself with the options and which muscles they will be working.

It's a good idea to think about each machine and see which ones you enjoy doing. You'll find it's much easier to return if you enjoy the exercise.

In total, you've probably only worked out for 5 minutes, but your building a time slot, working out for longer will come naturally.

Top Tip: You don't have to target specific parts of your body when burning fat.

#7: Talk To A Trainer

If you haven't worked out in a while, then there will be some pieces of equipment that you're unfamiliar with. In addition, the items you used to use may no longer be effective or even a viable option.

That's why it pays to speak to your friends at the Fit Father Project and the trainer at your gym. Discuss your primary aim, to lose weight, and your long term aims. They will help you to choose the most appropriate machines which will help you get back into working out and show the relevant results.

They may even have some suggestions you haven't thought of, which will help to keep the variety in your workout and help to keep you inspired.

#6: Go Light

You're a man and the gym can be a competitive place, so you don't want to be lifting 10 pounds when the bloke next to you is lifting 200.

But this is essential at the start. Lifting incorrectly is likely to lead to injuries which will stall your weight loss and strength building progress.

It is much better to use light weights and make sure you get the right form. Once you've mastered that, you'll find it surprisingly easy to move up through the weights, and you’ll see much greater benefits.

Your trainer can be useful during this stage as they will spot you and correct your form. Repetition is the key to getting the form correct regardless of the weight you are lifting. Once your body knows the movement, it will repeat it every time.

Don't forget that although cardio is the traditional route for weight loss, weight lifting, or strength training, has its place. Building muscle increases your metabolic rate, calorie needs, and your ability to perform cardio; it must be part of your workout routine.

#5: Phone a Friend

Have you ever committed to going to something new and then chickened out at the last minute? It's easy to make an excuse when no one is counting on you.

But if you buddy up and get a friend to commit to the same workout schedule, you'll find it's not so easy to make an excuse.

You'll find this adds a useful competitive edge. After all, you don't want your friend to get fitter faster than you.

When choosing a friend, or even your partner, it is important to be certain that they are doing the exercises for the right reasons as well. If they are just doing it to please you, then they may struggle with motivation and building a habit, leaving you going alone again.

It is, after all, so much more fun exercising with someone else and sharing your results.

#4: Give Yourself a Treat

Working out is good for you and supposed to be enjoyable. However, you can boost your impetuous to discover how to get back into working out by allocating yourself a reward.

The reward should not be food based as this will go against your weight loss and strength building goals.

But you can reward yourself with some new workout gear, a new fitness gadget, or even a new piece of equipment for the home when you reach a specific goal.

Having a treat in mind makes you more inspired to work out, and this will help you get back into working out for life.

As an extra thought, if you create a treat that your partner or children can share, they will be instrumental in keeping you on track. That's the kind of support that really helps!

#3: Share Your Success

Rewarding yourself will make you feel good. But, you'll feel even better when you share your success with others, and they provide positive feedback.

That's why you need to join the Fit Father Project today. There are thousands of men who have been where you are and are still completing their own journeys. Your story and success can inspire them just as their stories inspire you.

This is more than just a feel-good pat on the back. These men appreciate the effort it takes to build the habit and improve your health. Their support is heartfelt and genuine, which makes a huge difference.

Don't forget that any success is worth celebrating, no matter how small. Simply getting to the gym for 7 days in a row is an achievement when you're first discovering how to get back into working out. Sharing this success will help you to move to the next step.

#2: Remember Rest Days Improve Your Fitness

You've scheduled a workout slot every day to help create the habit. However, you shouldn't be working out every day since your muscles need time to repair and recover, and your body needs time to deal with the stress of working out.

As you start working out, it's likely you'll feel tired more often, your body needs to adjust. Rest days allow your body to recover and your muscles to repair, growing stronger in the process. You should always allow between 24-48 hours of rest between working out the same muscle groups.

By keeping the schedule, you'll build the habit, and you'll create a time slot where you can focus on yourself. This is a good opportunity to try meditation or simply to enjoy some downtime.

Rest days don't need to be in-active, you simply need to give the muscles you've been working out time to recover. You may find it's a good idea to try swimming as this is a low impact exercise.

#1: Think About Goals & Enjoyment

Finally, it is important to consider your enjoyment. I know what you're thinking; exercise isn't supposed to be enjoyable.

However, this simply isn't true.

You need to look at the options available to you and choose which activities you enjoy. It may be the leg press gives you a thrill or the cross-trainer.

While you need to focus on all the muscles in your body, it can help your enjoyment and help you to build a habit when you focus on the activities you enjoy.

You'll also find it motivational to consider your overall goal and set yourself smaller goals.

For example, if you want to lose 300 pounds and are losing just 5 pounds a week, then you're probably going to lose your motivation.

However, if you simply focus on losing 3 pounds a week and achieve this goal, you're going to feel pretty inspired, which will help you to keep going.

At that rate, it will take you as much as 100 weeks to lose the 300 pounds, which is just less than 2 years. But, by focusing on each week, you'll create a habit and reach your overall goal almost effortlessly.

It's all about perception and having achievable goals.

Uplifting Final Thought

Nike says, “Just Do It,” and that's a great attitude to adopt when working out how to get back into working out. However, enlisting the support of the Fit Father Project and utilizing these impressive 10 tips will help you not just to start, but to keep going.

All it takes is the commitment to start. Use these tips, and you'll be working out in no time; you really can become half the man you are!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 tips to get back into working out.

Stretching is an incredibly beneficial tool for increasing flexibility and mobility, but there are a number of benefits as well. Stretching for weight loss has become a popular choice for many men wanting to burn a few calories and improve their health and fitness.

Stretching is not just about getting your muscles and body ready for exercise. Stretching for weight loss is a real concept that can boost your fat-burning abilities and prevent injuries.

The risk of injury is potentially higher as you age. But, it doesn't matter whether you’re 20, 40, or even 80, stretching is a great way to decrease that risk.

Let’s discover the benefits of stretching and the simplest, most effective methods of stretching every day. It doesn't have to be a difficult routine.

If you're ready to kick it up a notch, consider joining FF30X, our most popular fitness program. The program is designed specifically for busy men and uses cutting edge research to help you get fit.

The Benefits of Stretching

It’s important to be aware that stretching isn't just something you do before and after exercise. You can and should stretch every morning and evening. This is a great way to get the following array of benefits:

Burns Calories

Stretching is a form of exercise. You will burn calories while doing it. Of course, you’re not going to burn the same level of calories as a 30-minute HIIT workout. But, you are going to burn more calories than you might think.

This is because activating your muscles by stretching them will require additional energy, which is created by burning calories. The actual stretch will burn calories, but the use of your muscles is likely to cause small tears. As these heal, your muscles will become stronger, which means your body will burn more calories at rest than it currently does.

In turn, you’ll be burning additional calories all day long!

Improves Mood

Stretching increases the blood flow to all the tissues and organs in your body. This is because you are moving your body, elevating your heart rate, and forcing it to work harder, sending more oxygen and nutrient round your body.

As part of this process, you’ll feel good about stretching, and your body will feel better able to cope with what the day is about to throw at it. In short, you’ll feel in a brighter, more positive mood.

It will show in the actions you take throughout the day.

You can also try stretching at midday. The movement of your body will reduce feelings of fatigue, helping you to feel more positive and energetic throughout the afternoon.

Decreases Inflammation

This is another positive result of increased blood flow, caused by the stretching movements.

Inflammation in joints and muscles is eased when your natural endorphins, (pain killers), are released. 

The additional blood flow will ensure that nutrients and oxygen are reaching all the parts of your body and increasing its ability to beat diseases, viruses, and other causes of inflammation.

Your joints and any other sources of inflammation will feel much better; especially immediately after a stretching session.

Increases Flexibility

Every time you stretch, you’ll be warming up your muscles for exercise. However, you’ll also be pushing your muscles and tendons, gently forcing them to do a little more every time you stretch.

The result is better flexibility. If you’re not sure how effective this really is, then try this:

Put your left hand behind your back with your elbow near your waist. Now, put your right hand behind your back, with your elbow up in the air. See if you can touch your fingers together and interlock them.

If you can’t, don’t worry! Do this exercise every day, switching arms as you may find that one way you can do it and the other you can’t. Within a couple of weeks, you won’t just be touching fingers, you’ll be able to lock your hands together and gently tug.

Good for Metabolism

The higher your metabolism, the better you’ll burn calories, and the easier you’ll find it to lose or maintain your weight.

The great news is that you can boost your metabolic rate by stretching daily.

Stretching encourages blood flow to your muscles as they need to work to hold any position you choose. This will gradually strengthen your muscles and help you to burn more calories.

Raising your calorific burn increases your metabolism while stretching and for a short while afterward. However, strengthening your muscles means that you’ll burn more calories throughout the day; effectively boosting your metabolism and improving your weight loss results.

Top Tip: Don’t forget that stretching and exercise are only part of the equation. To lose weight successfully, you need to adopt a healthy eating plan. It doesn't need to be daunting. Check out this free 1-day meal plan to see how easy it can be to eat better.

Improves Blood Flow & Lowers Cholesterol

The simple act of stretching can offer a profound benefit to your health. The first part of this is the increased blood flow to your organs and the tissues in your body. I've already mentioned this, but it's important to be aware that increased blood flow will improve the operation of these organs.

In short, it will help you feel your best and perform better, both physically and mentally.

But that’s not all! The increased movement of blood will help to prevent hardening of your arteries and can even lower your LDL cholesterol levels (the bad cholesterol). Research confirms this fact.

How Stretching Helps Weight Loss

There are several ways in which stretching daily can help you to lose weight.

• Increased Abilities

Stretching is often seen as something you just do before exercise. While it is beneficial for this, it is also an effective way to increase the capabilities of your muscles.

Every time you stretch, you’ll help to keep your muscles loose, reducing the risk of injury when you exercise and improving your ability to exercise harder.

The result is improved performance when you do exercise, increasing the calories you burn and helping you to lose weight; providing you’re consuming fewer calories than your maintenance amount.

• Extra Calorie Burn

Alongside your increased performance, you mustn't forget that the act of stretching will burn more calories than if you weren't stretching.

In simple terms, stretching burns calories, the more calories you burn, the greater your weight loss potential.

Examples Of Effective Stretching Techniques

The beauty of stretching is that it doesn't have to be a long, drawn-out process. You simply need to commit to doing it on a regular basis.

At first, this will take motivation. Creating a time slot in your schedule will help. Over a short period of time, this will develop into a habit, which is essential if you want to continue it for the long term.

Here are some great stretches to get you started:

The Cobra

Lie face down on the floor or a mat. Keep your feet together as you place your hands under your shoulders. Push your upper body upwards by straightening your arms, keeping your waist on the floor.

To finish lean your head back towards your feet. Try to stay in this position for 30 seconds. It works your abs, chest, shoulders, back, and even your hips.

The Warrior

This exercise will stretch and strengthen your back, core, and hips. Start by standing with your feet shoulder-width apart.

Slowly move your left leg back to create a diagonal line from your waist to the floor. Your right leg should move forward, bending at the knee to ensure your thigh is parallel to the floor.

Reach your arms upwards and hold for 30 seconds; you can then return to the starting position and switch legs.

The Side Lunge

You’re probably already familiar with the lunge. However, the side lunge is a great way to stretch your quads, hamstrings, and even your hip flexors.

Start by standing up with your feet shoulder-width apart. Then lunge one foot to the side, bending your knee to get your thigh parallel to the floor. Your other leg will extend diagonally without your foot moving.

Now lean your body slightly forward, if necessary, holding your weight and maintaining balance by placing your hands on your bent knee. Hold it for 30 seconds and then switch legs.

Inner Thighs

You need to stretch your inner thighs and groins. These are some of the most painful injury areas!

Start by sitting on the floor, keep your back straight, and your legs in front of you. Slowly bring your feet together. The soles of your feet should be touching each other as your knees go out to the sides.

You can then gently push down on your thighs. Ideally, you’ll be able to get your legs to touch the floor but don’t force it; you’ll be able to do this in time.  Hold for another 30 seconds.

Don’t forget: Any stretch should be pushed far enough to feel the burn but not to feel pain.

Knees To Chest

Lie on your back on the floor with your feet flat on the floor and your knees bent. Wrap your arms around your knees and then bring them towards your chest.

Your head and shoulders must remain on the floor. Hold the pose for 30 seconds. You’ll get closer to your chest every time you do this.

This is a great way to stretch and strengthen your entire back.

Work Your Triceps

You've done your legs, core, shoulders, chest, and back. But, you should also add the tricep stretch. This doesn't just target your triceps. It will also improve your back and shoulders.

You’ll need to start by standing up with your feet shoulder-width apart. Then, stretch both your arms straight into the air above you. Slowly bring one arm down to the back of your head, bending 90 degrees at the elbow.  Use your other hand to hold the elbow in place and slowly pull it towards your head until you feel the burn. Then just hold for 30 seconds before you switch arms.

Downward Dog

You've probably heard of this and had a chuckle. However, the fact is that it’s a great stretching exercise for your legs, hips, back, shoulders, and even your arms. Plus, no one has to see you doing it! 

To start, you’ll need to go onto your hands and knees, and your hands should be a little in front of your shoulders. Now raise yourself up by straightening your arms and legs, keeping your feet almost flat on the floor.

Push the heels of your feet towards the floor while tipping your head towards your feet, this will maximize the stretch. Again, you’ll need to hold it for 30 seconds.

Chest Opener

Stand with feet shoulder-width apart and stay relaxed. Place your hands behind your back and lock them together. Keep your arms straight and pull your arms away from your back, staying as close as possible to the line of your bottom.

You’ll feel your chest stretching as you hold this one for just 20 seconds.

Start Your New Schedule Today

The trick with stretching is that it’s a long term thing. You may only spend 10 minutes stretching in the morning and another 10 in the evening. But if you do this every day, you’ll really feel the benefits.

Put it this way. It’s taken you months or even years to get your muscles tight. You're not going to loosen them with a few stretching sessions. You need to commit to doing stretches daily as this will loosen your muscles, improve your flexibility, and boost your overall health!

That’s a good reason to spare 10 minutes a day!

Of course, it can be hard to build a habit. To solve this issue, join the FF30X program, enlist a friend to stretch with you, and get all the support and advice you need. You won’t just be better at stretching. You’ll lose weight, build lean muscle, and become the man you want to be.

The first step in stretching for weight loss is joining the FF30X, the rest will happen, one step at a time.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 stretching for weight loss.

Not all exercises are created equal. But the worst exercise for you, may not be the worst exercise for other men.

As men over 40, we know that our bodies don't feel the same as they did 20 years ago. There are new aches, pains and dietary needs.

In short, our limitations are different than when we were in our 20s. But there is one thing that improves as we age: our wisdom! 

Just as you want to know the best workouts for men over 40, you should also build up your wisdom against the WORST exercises for men over 40.

We've identified the absolute worst exercises for men over 40 here for you. They're a collection of useless routines and moves that are brutal on our bodies.

Some of the moves may surprise you, and you may need to change up your routine, but your body will thank you!

The Science Behind Our Changing Bodies

Let's make sure that we're all on the same page when it comes to the fact that as men, our bodies change significantly as we age.

While most of us know this to be true, fewer can actually identify the scientific reasons why this happens.

Allow us to go Bill Nye on you for a moment and give you some details.

Most men's metabolisms actually start slowing after age 25 – yep, that early. Metabolisms continue to decrease about 2 – 4 % per year. We looked into this issue in depth and identified ways you can target your metabolism here.

But it's not just your metabolism – men's hormones also change as we age.

As we've seen, testosterone levels drop about 1% lower every year after you turn 30.

In this article specifically, we'll talk about how doing the wrong types of workouts can actually slow your metabolism and lower your testosterone levels, while the right workouts can help speed it up again.

Worst Workouts Over 40

It's just as important to know what not to do as it is knowing what you should do.

As we take you through the absolute worst workouts for men over 40, keep in mind that some of these could be completely contrary to what you thought.

And even if you've been using some of these exercises as a staple in your routines, don't fret. We will provide you alternative ways to stay lean and strong without any of the harmful exercises.

Let's dive in.

Long Cardio Routines

First thing's first: cardio is a favorite of many who enjoy working out outdoors and believing it keeps them lean.

For some, cardio can be a stress reliever and go-to exercise. For those of us over 40, it could also be a huge time waster.

Longform cardio, like extended runs, can trigger the stress hormone cortisol in your body. This can actually make you gain weight.

Hard-hitting cardio – like jumping jacks – can strain your joints. From knee to hip flexors, you could inflict harm on yourself.

Cardio Replacements: Opt for shorter bouts of cardio that integrate breaks (like HIIT classes) or are gentle on the joints (like swimming).

Lower Back Dangers

Tweaking your back is one of the most common injuries for men and women. As bad as it feels, it's even worse that many popular exercises can cause this pain as well.

Sit-ups and crunches are some of the most popular core exercises. Unfortunately, sit-ups and crunches can strain your lower back unless you keep a completely straight back.

In a hovering leg lift, you would lower both of your straightened legs to the floor while tensing your abs. Similar to crunches, the hovering leg lift can damage your back if your muscles aren't already strong and your technique isn't perfect.

Sit-up and Leg Lift Replacement: Try planking instead.

Deadlifts help tone hamstrings, glutes and your lower back. But as great as they are, form can be difficult to perfect. As time goes on, perfect deadlift form is even more elusive and can lead you to injure your lower back.

Deadlift Replacement: Try bent over rows instead.

Not the Knees

Knees are another common injury, at any age. The amount of pressure and stress that our knee joints take over the year is astounding.

But as you age, it becomes very important to protect these precious joints.

Squats are a popular exercise to tone your glutes and legs. However, weighted squats can put even more stress on your joints.

Similarly, leg extensions with heavy weights can endanger your knee ligaments and your ankles.

Squats and Leg Extension Replacement: If squats hurt your knees, try lunges and step ups instead.

Work for YOUR Body

While we just ran through a list of “no-nos,” know that there are many workouts that are perfect for your body at every age.

Check out our list of the 20 BEST exercises for men over 40.

We'll take you through the 5 best exercises for men over 40 in the categories of weights, bodyweight, dynamic cardio and core.

But wait.. there's more!

Our 24-minute metabolism workout is an excellent complement to our over 40 exercise list.

Using both of these, you'll be able to maximize your time in the gym and minimize any down time from injuries.

Dr. Anthony Balduzzi Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

 

*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 the worst exercises for men.

While you can’t outrun a bad diet, exercise should still be a vital part of your weight loss goals. Fortunately, you’ll find it easy to get started with these simple weight loss exercises for men.

The real secret to achieving your weight loss goals is completing your exercises regularly.

Key Points

Start Small

It’s important to know your current limitations and build on them gradually.

Of course, you’ll need to push yourself to your limit, but this doesn't mean going too far and potentially injuring yourself. In addition, setting small achievable goals will help you stay motivated and get the right results.

Have a Spotter

Weight loss exercises are not just about cardio. Lifting weights can really boost your metabolism. But it’s a good idea to have a spotter or someone who can help if you get into difficulty. Spotters are also great for keeping an eye on your form.

Alternate Muscles

Giving your muscles time to repair themselves is just as important as doing these weight loss exercises for men. You should rest each muscle group for 48 hours between workouts.

Of course, this doesn't mean taking an off day. It just means choosing exercises that work different muscles.

Nutrition

It’s possible to lose weight simply by eating fewer calories than your maintenance amount.

However, you should also be looking at the nutrition you’re consuming. Each meal should be balanced; ½ vegetables, ¼ protein; ¼ carbohydrates.

This is known as the perfect plate approach to eating, and it can help to ensure your body has all the nutrients it needs.

Why You Need To Exercise

You've already heard that you can’t outrun, (or exercise), a bad diet. This is true. Committing to a new, healthier eating regime is essential if you’re serious about losing weight. This point really cannot be stressed enough. You must eat better to lose weight.

But, completing the right weight loss exercises for men can help you to achieve your goals in several ways:

• Motivation

Whenever you exercise your body will release endorphins, specifically serotonin; these make you feel good. Because you feel good you’ll start to want to exercise more and this is important when you first start exercising; it’s far too easy to quit!

• Calorie Burning

It’s a myth that fat can be turned into muscle or even that muscle weighs more than fat. A pound of fat weighs a pound and so does a pound of muscle!

However, muscle has been shown to burn more calories than fat does, even when resting. It doesn't matter if you’re doing cardio or weightlifting. You will be boosting your muscles and burning more calories, and that helps with weight loss.

• Heart Health

Exercise improves the strength of your heart and helps to keep your weight down. In turn, this will reduce the strain on your heart when exercising and make it last longer.

In addition, the increased blood flow when exercising can help to reduce plaque buildup in your blood vessels, helping to reduce your chances of stroke, heart attacks, and even diabetes.

Torch Fat With These Weight Loss Exercises For Men 

What's great about using specific weight loss exercises for men is the number of calories you can burn. If you do this alongside developing healthy eating habits, you can increase your daily calorie deficit, and that’s what will really help you to lose the weight. You can try our fat burning workout alongside these great weight loss exercises for men to get you started.

Cardio Exercises

Running

This remains one of the simplest and cheapest forms of exercise to get you started. Just put on a good pair of running shoes and hit the road.

To make it more fun and add an element of HIIT, you can try running fast from one streetlamp to the next, then slow down until the next streetlamp and repeat.

You’ll burn approximately 105 calories per mile. That’s between 300 and 600 calories in 30 minutes!

Get On Your Bike

Cycling is another easy to do activity which can also be done with friends, effectively increasing the level of fun. But you will need a bike.

You can expect to burn around 330 calories in 30 minutes if cycling at a moderate pace, (12-14mph).

Rowing

You don’t need to get on the river to start rowing. A rowing machine at home or the local gym will do. Just 30 minutes of rowing will burn approximately 300 calories.

Walking

This is the perfect way to start your weight loss exercises if you haven’t been active in a while. Start by walking the dog and work your way up to a vigorous 30-minute walk.

You’ll be aiming to go up and down some hills and get out of breath; this should enable you to lose 200-250 calories in an hour.

Jumping Rope

You may not have jumped rope since high school, but it’s actually a very effective way of burning calories and actually quite a fun weight loss exercise for men. This weight loss exercise will actually work all the muscles in your body and help you to burn approximately 400 calories in 30 minutes.

Elliptical Trainer

This predominantly works the muscles in the lower half of your body, but if you swing your arms and stand straight as you do it, you’ll be working your core and upper body at the same time. It’s all about the right technique. Use it, and you’ll burn approximately 400 calories after a vigorous 30-minute session.

Battle Ropes

Throwing around some battle ropes count as both cardio and resistance training. Again, they’re a lot of fun and extremely effective. Simply secure the ropes around a solid object and stand with feet shoulder-width apart. Then bend your knees slightly and keep your chest up as you send waves down each rope.

You’ll burn roughly 330 calories in 30 minutes.

Swimming

This is another great weight loss exercise. Focus on doing a set number of long laps. Then break for a couple of minutes before doing it again.

Using different strokes will ensure you are targeting an array of muscles and burning more calories.

You should be able to burn approximately 300 calories in 30 minutes.

To up the challenge and the amount of calories burned, try swimming in the sea or a lake. The coldness of the water and current will make your body work harder, as well as help with inflammation.

Strength Training Suggestions

The best idea with strength training exercises is to choose between 5 and 10 of the following weight loss exercises for men and then do one set of 10 reps of each exercise.

Take a break for 2-3 minutes before repeating and then do it all a third time. The whole routine should take about 30 minutes.

The important thing to remember is, that as you age, you shouldn't be focusing on different parts of your body on different days. Instead, do strength training that targets all of your muscles on alternating days. You can keep your weight loss exercises and motivation going on the other days by doing cardio.

Below is the calorie burn for each exercise if done for 30 minutes. You’ll want to mix several of these exercises together to complete a 30-minute workout. Try different exercises throughout the entire week.

Follow the links to get an in-depth guide to doing each exercise correctly. It’s impotent to take your time to learn the correct form for any exercise as this will give maximum results and minimal risk of injury.

Squats

The basic squat involves having your feet shoulder width apart and lowering your body until your thighs are parallel to the floor. Add in dumbbells or kettlebells, and the added resistance will help you to build lean muscle and torch the fat.

30 minutes of squats will burn in the region of 450 calories!

Deadlifts

The deadlift actually works nearly every muscle in your body. It’s a great strength trainer with cardio and weight loss benefits.

3 sets of 10 deadlifts will burn approximately 100 calories. The exact figure will depend on how much weight you’re lifting.

Bench Press

This targets your chest muscles and will help you to get the pecs that you wish you had, while burning fat. Using the correct form is essential to ensure you don’t injure yourself.

You should be able to burn 90 calories in 30 minutes.

Bent Over Row

You can use a barbell or dumbbells for this exercise; it targets your upper back muscles, shoulders, and your biceps.

Bent over rows will burn around 100 calories per half hour.

Overhead Press

It may seem that this exercise is working your shoulders, but if you do it properly, it will also target your core and even your legs. Using dumbbells won’t increase the calories you burn, but it will make your core work harder to keep your balance.

You can expect to burn 90 calories in 30 minutes with this exercise.

Weighted Lunges

There is no doubt that the lunge is designed to work the lower half of your body; it’s a staple exercise for many men trying to lose weight or even build muscle. Add in a pair of dumbbells, and it becomes infinitely more challenging.

You’ll burn approximately 40 calories when doing 3 sets of 10 weighted lunges.

Farmers Walk

You can do this with dumbbells, kettlebells, or anything else you can find that is heavy enough. The idea is to keep your back straight, take one weight in each hand and walk as far as you can for 30 seconds.

Then stop, rest for 30 seconds and do it again!

The farmers walk is a fantastic way to build your core strength and work nearly every muscle in your body.

You’ll burn roughly 200 calories if you can do this for 30 minutes, but it is important not to overdo this exercise.

Push-Ups

The classic push-up never goes out of fashion. It is an effective way to build strong shoulders, arms, and even your chest.

You may only burn approximately one calorie per push-up. But, that means you could burn 30 calories every minute; if you do one push-up every 2 seconds. That’s 300 calories in ten minutes and just part of your best weight loss exercises for men plan!

Planks

The plank is a great way to work your core, and it can be done anywhere. In fact, there are several different variations of the plank you should learn as they will target slightly different muscle groups. The plank can improve strength in your hips, shoulders, as well as your core.

You can expect to burn approximately 90 calories planking for 30 minutes.

Tricep or Bench Dips

Unsurprisingly this exercise predominantly works your triceps. It’s easy to do virtually anywhere and actually targets your upper arm muscles and even your forearms.

The tricep or bench dip will burn roughly 86 calories in 30 minutes, and you don’t have to wait until you get home to do them!

Final Thoughts

The common perception is that cardio work will burn more calories than strength training exercises.

While this can be true, you do need to be aware that strength training can actually boost your metabolic rate which allows you to burn more calories when resting.

That’s why it’s essential that you add strength training and cardio exercises to your routine. Check out our fat burning workout and start doing some of the weight loss exercises for men listed above. You will notice the difference in your weight and in the way you feel.

And, don’t forget, the Fit Father Project has helped thousands of men like you. We’re here to help you too, all you need to do is join us, ask any questions you have, and share your experiences!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss exercises for men.

Are you looking to transform your body before heading to the beach this summer? If you're wondering how long it takes to get into shape, you probably won't be surprised to know that it depends on how out of shape you are, but more importantly, it depends on how committed you are to weight loss.

I know what you’re thinking, I've been there. Now that spring is peeking around the corner you're probably anticipating the summer and wanting to drop a few pounds. This is a common issue with all of us. Just ask the members of FF30X!

Fortunately, although it may not be the best approach, it is possible to lose weight fast in time for your special occasion. However, both now and after you've lost the weight, you might want to consider adopting some of the guidelines listed below. It doesn't just answer the question of “how long does it take to get into shape?” You’ll also find out how to stay in that shape for good; something that is infinitely more important.

How Long Does It Take To Get In Shape?

The ideal rate of weight loss is 1-2 pounds a week. Studies show that at this rate people are more likely to keep the weight off for the long term. However, it is possible to lose weight much faster than this. The trick is to focus on burning fat and building lean muscle.

Fat burning is an obvious aim. You want to remove the excess fat on your body. But, you may question why you want to try and build muscle at the same time.

Muscle burns more calories than fat. By building muscle, you’ll burn more calories every day, which will help you to burn fat at a faster pace.

At the other end of the scale, it is possible to lose a pound of fat every day. But of course, that rate is dangerous and would require a radical change in habits. If you’re hoping to lose weight at this rate, then you should seek professional help to ensure you do so safely.

The short answer to “how long does it take to get into shape?” is to calculate how much weight you want to lose and divide it by 2. That will tell you how many weeks it should roughly take.

Of course, you can speed this up by exercising more and eating less, but you need to keep these two elements in balance.

Setting Your Goal

A realistic goal which will also give you a timescale for losing weight is to lose 1% of your body weight each week. If you weigh 200 pounds, then you can expect losses of 2 pounds a week, but the weight loss will slow as your weight starts to go down.

At this point it is essential to adopt the right mindset; you need to believe you can lose the weight and stick to your new healthier eating and exercise regime. This can be difficult which is why you should join FF30X and get the support and motivation you need.

The real secret to losing weight, no matter how fast or slow you want to lose it, is having the right motivation.

You can feel motivated in the short term by a specific goal, such as the class reunion, or your opportunity to give a speech. But, you need to create a motivation that will carry you pass this event and ensure you adopt a healthier lifestyle for the long term.

Dramatic weight loss is possible. You simply need to make regular, small changes to your lifestyle. These changes turn into habits with time.

Weight Loss Possibilities

It doesn't matter what first motivates you to start losing weight. That motivation can be used to change your mindset and commence the small changes that will help you lose weight and become healthier.

But knowing that isn't enough! You need to know how to make these changes and lose weight! There are several steps you need to take, and you can start these today.

Fat Loss

Change what you eat, and you’ll lose weight. There is absolutely no doubt that reducing your calorie intake below your maintenance level will cause you to lose weight.

In short, eat less and you’ll lose weight. But, you need to do this properly if you want to remain healthy now and in the future. Check out the importance of food selection below to see what you should be doing.

Muscle Gain

We've already established that muscle burns more calories than fat. You’ll hear different arguments regarding how many extra calories are burned, but the simple fact is, any extra calories used will help your weight loss.

That’s why you need to add some resistance training into your workout, in addition to a cardio work. You can check out the best ways to get started with this in the conditioning your body section below.

Mindset

You need to believe that you can lose the weight. Visualizing yourself as slimmer can help with this. It's a common tactic used by many professional athletes.

Sleep

Sleep is the most essential function of your body.  When you sleep, your muscles recover and your hormone levels balance. Getting enough sleep, (between 6-8 hours a night), will reduce your appetite and help you to feel fuller during the day!

The Importance Of Food When Getting In Shape

In theory, it is possible to lose weight while eating junk food. After all, the basic proposition is that, to lose weight, you need to eat fewer calories than your maintenance amount. However, eating junk food is not the best solution for your body.

One easy way to eat less is to cut out the processed foods. Processed foods are full of sugars and chemicals which are not beneficial to your body.

However, this doesn't mean you have to go without food! You need to become familiar with the perfect plate approach to food. Every meal should be a balanced plate; ½ vegetables, ¼ protein, and ¼ carbohydrates. This means you can eat most foods and keeping them in proportion will ensure you have the right level of nutrition.

Aim for 3 meals and 2 snacks a day, anything more becomes too time-consuming.

You can also prepare meals in advance. Meal prep ensures you have a healthy option available even when you have no time or don’t feel like cooking at the end of a stressful day.

An extra tactic to help you lose the weight is to try intermittent fasting. The aim is to eat just 500 calories two days a week. Ideally, these days should not be consecutive and, if possible, you should wait for the evening to eat.

By doing this, your body will enter a state known as ketosis. This encourages the burning of fat to create energy instead of carbohydrates from the food you eat. Ketosis will accelerate weight loss.

However, if you feel dizzy or faint during the day, especially when you first start intermittent fasting, you should eat something straight away.

Finding The Right Workout Routine To Condition Your Body

You know it’s possible to lose 1-2 pounds of fat a week and the importance of building muscle to improve your fat burning abilities. But how much muscle can you gain in a week and what’s the best way to do this?

Research suggests that you can gain approximately ½ pound of muscle per week. This may not seem like a lot, but every step, no matter how big or small, is a step in the right direction.

Of course, if you’re losing 1 pound of fat and gaining a ½ pound of muscle per week, the scales are not going to show much difference on a daily basis. This is why it is essential to take a picture of yourself every week. It may take a few weeks, but you’ll soon start to see the changes.

You can also measure the circumference of your waist. This is not the area you usually build muscle, but if you’re losing fat, the tape measure will show you. If you’re not then your diet needs looking at again. Remember, cheating with the food you eat is only cheating yourself.

Here’s a great workout routine to start conditioning your body:

Lower Body

Start by doing squats, lunges, calf raises and box jumps. You can then move on and add dumbbells to the same exercises.

These exercises will target your quads, hamstrings, calves, glutes and even your lower back.

The aim is to do 3 sets of 10-12 reps. But don’t worry if you can't do that to start with. Just do as much as you can to exhaustion, and gradually increase your reps.

Don’t forget that you should only work your legs every other day. Your muscles need time to repair and heal. This will ensure that they grow bigger and stronger.

Upper Body

To keep your body balanced you need to work on the top half as much as the bottom half. Again, exercises should be done to exhaustion, aiming for 3 sets of 10-12 reps.

Try exercises like the overhead press, lateral raise, bicep curls, pull-ups, and rows. Again, adding in dumbbells or kettlebells will make these exercises more effective.

The above exercises will condition your body, your muscle and bone strength will improve as your fat starts to disappear. Your body will become more defined, eventually becoming toned.

However, you should also add in some cardio work, such as fast walking, jogging, cycling or swimming. This will help to improve your fitness level and your fat burning efforts.

Discovering The Power Of Lifestyle Changes

You’re ready to start your challenge and discover just how long does it take to get in shape for you personally. Here’s a quick reminder of what you should now be doing:

• Remove processed foods from your diet
• Adopt the perfect plate approach to food
• Exercising regularly 
• Use the support of FF30X
• Get enough sleep

The great thing about getting in shape is that you can achieve your goal by making small changes to your lifestyle, as listed above. The overall aim isn't actually to lose weight but develop healthy habits.

If you focus on adopting a healthier lifestyle, then the excess weight will fall off, and you will be healthier and fitter every day for the rest of your life.

That’s the real power of changing your lifestyle. You won’t need to jump on and off diets or worry about your health, just adopting a healthier lifestyle will ensure you drop the pounds.

Of course, you can adopt a more extreme, calorie restricting version of the above lifestyle changes. This will help you to lose weight faster. However, you should be aware that the extreme form of these lifestyle changes will help you to reach a target weight, but keeping the lifestyle changes manageable will help to ensure the weight doesn't reappear.

Time To Evaluate Your Approach

The bottom line is simple; you can comfortably lose between 1 and 2 pounds per week with the help and support of the Fit Father Project. Take your first step towards a new you today by joining FF30X.

But don’t forget the real answer to how long does it take to get in shape will depend on how much weight you’re hoping to lose and the time you have available. It is possible to lose weight faster than 2 pounds a week. The fewer calories you consume, the faster the weight will come off.

But you need to balance your quest for how long does it take to get in shape with your desire to keep that weight off. Losing weight isn't about the speed at which you complete your challenge. It’s about adopting the right lifestyle changes that will enable you to keep the weight off.

By adopting the perfect plate approach to food, focusing on nutrition and adding a little exercise, you’ll become the man that you want to be, and you’ll stay that way for the rest of your life.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

 

*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 for those who wonder how long it takes to get in shape.