Most men might avoid working out because it involves going to the gym. Not only can a trip to the gym be an unnecessary inconvenience on a busy day, but also not everyone has the money to pay for a gym membership.
To avoid this, here is a workout plan for weight loss and toning for men. Please note that if you do not have any of the equipment mentioned below, you can just use your bodyweight or improvise by using soup cans or water bottles.
Upper Body Weight Loss Workout Plan For Men
Adding these exercises to your workout plan for weight loss and toning for men will give you great shoulders and chest muscles
Bicep Curls
Stand holding a dumbbell in each hand with your arms hanging by your sides.
Ensure your elbows are close to your torso and your palms facing forward.
Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.
Do this 15 to 20 times
Push-Ups
Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push-up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
Shoulder Press
Stand upright and keep the back straight.
Hold a dumbbell in each hand at the shoulders. Your thumbs should be on the inside and knuckles facing up.
Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.
Return the dumbbells to the shoulders while inhaling.
Repeat this 12 to 15 times.
Side Lateral Raises
Stand tall, a dumbbell in each hand with your arms at your sides and palms facing in.
Keep your feet roughly hip-distance apart and engage your core.
Breathe in and slowly raise your arms simultaneously, just a couple inches out to each side and pause. Continue lifting your arms to the side while keeping your arms almost
completely straight.
Stop once your elbows reach shoulder-height, and your body is forming a “T” shape. Pause at this position and hold for a second at the top of the movement.
Lower your arms slowly and bring them back down to your sides. Be sure to lower your arms much slower than you raised them to ensure that you are engaging your muscles. Breathe out as you lower the dumbbells.
Repeat this 10 to 15 times.
