Of course, you've heard these promises before. Billions of dollars are spent every year by consumers trying to lose weight. But that’s where the Fit Father Project is different.
We’re here to help you make changes to your lifestyle that will allow you to lose weight, become healthier and reduce your chances of contracting age-related diseases; such as heart disease or cancer.
Read on to find out the workout routines for weight loss that work.
The Role of Food
We can’t talk about weight loss without mentioning the role of food in the process. You’re probably already aware that eating right is essential if you’re serious about losing weight.
The basic requirement for losing weight is to consume fewer calories than your body needs to survive. Eating approximately 500 calories less than your maintenance amount will ensure you lose 1-2 pounds of weight a week.
The larger you are, the more weight you’ll be capable of losing in the first few weeks, but this is simply because the percentage of weight to lose is significantly higher.
The great news is that it is surprisingly easy to develop eating habits that will help you to lose weight and keep that weight off for life. Take a look at the perfect plate approach and our free meal plan to help you get started today.
Exercise Will Help You Lose Weight
Changing your eating habits is essential to help the weight drop off. But, that doesn't mean that exercise is redundant. In fact, recent research suggests that exercise makes your muscles tell your white fat cells to become brown fat cells.
White fat is capable of storing a huge amount of calories in a small space; this was important when humans used to hunt for their own food and might have an extended wait for their next meal.
However, in the modern world food is available whenever you want it; leading to an abundance of white fat cells. Unfortunately, this is what leads to a buildup of fat in the body and potential health issues.
Brown fat is different. It burns itself to generate heat; this is usually in response to you feeling cold, but it also happens when you are using your muscles. In addition, your muscles release a hormone, called irisin after exercise, which tells white fat to convert to brown fat.
In short, exercising will help to boost your brown fat levels and reduce your white fat.
That’s not the only way in which exercise will help you lose weight:
- Exercise encourages muscle growth, as muscle burns more calories than fat and keeps burning calories after you've finished exercising
- Regular exercise will help to keep your weight off in the long term
- Improved heart health will improve oxygen flow around the body, increasing calorie consumption
- Exercising makes you more aware of food, additionally reducing your calorie intake
Muscle Building vs Workout Routines for Weight Loss
It’s important to understand the difference between a weight loss routine and a muscle building routine.
Muscle building routines focus on lifting the maximum weight possible for a low number of reps, which encourages muscle growth. It is important to rest for 48 hours after you've pushed your muscles this hard as they will have developed micro tears which need to heal.
In contrast, a weight loss workout will focus on keeping your heart rate in the fat burning zone. This is calculated by taking your age away from 220. Then calculate 60% and 70% of this figure, giving you the range your heartbeat needs to be in to encourage fat burning.
In short, you’ll be undertaking cardio and other high-intensity exercises to help you burn the fat. You can also do weight lifting, but you’ll need to focus on lighter weights and a larger number of reps.
While it can be tempting to stick to fat burning workouts, the most effective way to lose weight is actually to do some fat burning routines and some muscle building routines. As muscle burns a greater number of calories, having more muscle will help you to increase your daily calorie burn, even at rest.
Exercises to Help You Lose Weight
If you’re not sure what exercises you should be doing and don’t think you have the time to learn a new routine, try the free workout program from the Fit Father Project. If you want more inspiration, then join the FF30X program today and connect with thousands of other men who are working towards the same goal as you. Their stories will inspire you and motivate you to keep you going.
HIIT or High-Intensity Interval Training is the process of pushing your heart rate to near its maximum through shorts bursts of exercise.
The idea is to complete an exercise for 30 or 60 seconds, pushing yourself to the limit as you do so. You then rest for the same amount of time; 30 or 60 seconds, before repeating the cycle 4 or 5 times.
You can then move onto another exercise and do the same cycle. Aim to do between 6 and 8 exercises for approximately 30 minutes of intense activity.
If you’re new to exercise you can change the exercise/rest ratio from 1:1 to 4:1, but no higher than this!
The benefit is that you push your heart rate and body to the max, forcing your body to pump oxygen and nutrition around your body. The rest period allows you to briefly recover and then repeat.
In the process, your body will prepare itself to burn calories, something that will last long after you’ve finished exercising. The more calories you burn, the more weight you'll lose.
Here are a few great exercises to get you started:
- Sprints – 30 seconds as fast as you can, 30-second rest, repeat 5 times.
- Squats – As many as you can in 30 seconds, maintaining form. Rest & repeat 5 times.
- Plank – Hold for 30 seconds, rest & repeat. Try some variations, such as side plank, or forearm plank.
- Pushup – The classic shoulder & arms workout, as many as you can in 30 seconds, rest and repeat 3 times or until you literally can’t do anymore.
- Lunges – Add dumbbells to make this high-intensity strength training, as many as you can in 30 seconds, rest and repeat 5 times.
- Burpees – This hits most of the muscles in your body, again, as many as you can in 30 seconds, followed by a 30-second rest and repeat 5 times.
- Jumping Jacks – This is great for your lower body, biceps and even your core.
- Jumping Rope – Just keep going for 30 seconds, rest and then repeat another 4 times. It will leave you exhausted.
If you prefer, you can do a set number of reps for each exercise instead of 30 second periods. It would be best to aim for 10 reps of each exercise without taking a break between them. Then rest for two minutes and do all the exercises for 15 reps each. After another 2 minute break try to do 20 reps of each exercise without stopping!
You’ll feel the fat burning off.
While cardio is a great way to increase your metabolism and burn fat, adding some strength training in, will help you to build lean muscle. As we've already discussed, this can help increase the number of calories you burn on a daily basis and speed up your ability to lose weight.
Here are some great strength training exercises to get you started. Don’t forget you want to be completing 3 sets of 12-15 reps for the best fat loss results.
The deadlift is perfect for strength training as it works nearly every muscle in your body. Check out this video to get the form right.
Work on your shoulders and forearms with this simple, but surprisingly effective exercise. It will help you to burn fat while improving your appearance.
Here’s a guide to help you get it right.
Take a standard lunge, which works the lower half of your body, and add in a set of dumbbells. This will increase the load on your legs, boosting the growth of your muscles and helping to burn more fat.
Dumbbells are preferable to a barbell as they require you to maintain balance and work your core.
Bent Over Rows
You can do this with or without a bench, depending on whether you currently have any back pain or not. The bent over row is surprisingly easy to do and will work the lower half of your body, your core, shoulders, and even your arms.
Sit-ups are often seen as a warm-up exercise. However, done properly they will utilize all the muscles in your core, helping you to develop your abs for when the fat is gone.
Just like the dumbbell lunges increase the load and effectiveness of the lunges; they have the same effect on squats.
Get the angle right for safety, and you’ll feel the burn in your legs and arms.
The standard push-up is a great way of building upper body strength and working on your core. If you really want to push your limits, try adding weights to your back; but make sure you have a spotter to help you.
Again, the correct form is essential for the best results and to stay injury free.
The final option involves a rope wrapped around a solid object. You hold one end of the rope in each hand and then start moving them up and down, the right arm should be up as the left is down; and vice versa.
The more effort you put into this exercise, the greater the reward will be.
There are a variety of other options, such as moving the arms together or jumping from side to side while doing the ropes.
It is exhausting but effective.
It’s worth noting that you can do most of the strength training exercises as part of a HIIT routine; just remember that form is more important than the number of reps you do in 30 seconds.
This is not a complete list of strength training exercises, but it is a great place to start.
Boxing is actually a complete body workout that requires plenty of focus. You can join a club and spar train with others, or you can simply practice with a good punch bag. The idea is to keep your feet moving while your arms are throwing punches and blocking potential shots.
This will work your legs, core, and upper body. But, perhaps, more importantly, it will improve your reactions and coordination. Not only will this raise your metabolic rate and help you to burn fat, but it will also improve your confidence levels as you’ll feel better able to care for yourself.
This is essentially free, although it is a good idea to invest in a decent pair of running shoes. You can hit the road at any time without feeling judged. The only competition you have is to run a route faster than you’ve run it before.
If you’re just running for a set period of time, it can be hard to ensure you cover more distance than before. But, you can ensure the maximum results by adding in HIIT while running.
Simply run flat out for 30 or 60 seconds, then continue at your normal pace, before sprinting again every 3-5 minutes.
You’ve probably heard of CrossFit, most people have. You’ll need to find a class near you and check that the coach has a good reputation. The idea is that you’ll be completing a number of different exercises in set time limits. Each exercise is scaled to your current abilities, such as lifting power; this will ensure you don’t push yourself too hard.
The most important element of CrossFit is to maintain form; even when asked to do a set number of reps as fast as possible.
You will need to like exercising with other people and make sure you warm-up and cool down properly afterward.
The best approach to burning fat is by using a variety of workout routines for weight loss.
In fact, it’s a great idea to do a moderate intensity cardio workout, such as running, cycling, or swimming every other day. On the days you’re not doing cardio choose a selection of the strength training exercises or try this free workout.
The most important element of your exercise regime is to choose exercises that you actually enjoy. That will make it easier to stay motivated.
Mix in the HIIT instead of your standard cardio and strength training. You'll find that high-intensity exercises are not just more efficient at burning calories, but they also aid in keeping your interest in fitness. To aid you in the process and reaching your goal join FF30X program and gain the support and advice you need.
You can achieve your weight loss goals providing you focus on changing your eating habits and adding just a little exercise to your daily routine.
Your new friend & health coach,
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 workout routines for weight loss.