Every guy is capable of burning fat fast. Far too often, the issue is not the amount of time spent in the gym, but how that time is filled. There are thousands of great exercises out there, but you need to do right ones to really shed weight and stubborn fat. What builds bulking muscle may not be best for gutting a beer belly. If you are ready to see some real results, follow this list of fat burning exercises for men.
Table of Contents
Fat Burning Exercises for Men – The Big Picture
The best part about fat burning exercises for men is that it is replaced with calorie crushing muscle. Muscle requires more calories and energy to operate than fat. So, as your body changes and muscle replaces fatty cells, your body will naturally go through calories quicker, thus burning more calories.
This means the process of fat loss accelerates the longer you do these exercises. It also means the hardest part of the process is starting a routine off the couch and in the gym, because results will not happen from these fat burning exercises for men in a single gym session.
Also, keep in mind that all men are made differently. Everything from genetics to metabolism comes into play when learning what the best fat burning exercises for men are [1]. However, the one thing every guy has in common is that shredding extra pounds requires routine, will power, and hard work.
Fat Burning Exercises for Men: Target the Chest and Arms
The fat burning exercises for men that target muscles in the upper body, but yield the best fat burning results work multiple muscles at a time. Think pushups. Pushups are commonly thought of as an arm exercise, however, these difficult demons engage the shoulders, back and abs, for a crushing upper body workout [2].
Maintain good form as you work through each repetition. This will better your fat loss and avoid injury or pain. However, push yourself to do one more rep than you feel capable. That is a great mindset throughout your workout to really start shredding the pounds.
This next exercise is mandatory for any list of fat burning exercises for men. It makes the extra pounds and fat disappear when done correctly and consistently. It is the barbell bench press [3].
This exercise is a classic for a reason, and those who incorporate it into a weekly routine quickly feel and see its effects. The science behind the barbell bench press is that it throws your testosterone levels into overdrive [3], which makes it an easy way to burn fat.
While every guy would love to see that enviable six-pack come through, there are few abs exercises that are fast fat burning exercises for men. This is because many abs exercises and routines are focused on a specific muscle or small muscle group. That is great for toning and strengthening, but not as effective for seeing the lbs fall away. One exception is the good, old sit-up [3]
It seems like a simple movement as you use your abs to lift shoulders, neck, and head off the ground. The sit-up works to blast fat because it requires you to work against your own bodyweight and keep moving [3]. Two key elements of fat burning exercises for men.
Fat Burning Exercises for Men: Focus on the Legs and Lower Body
When it comes to leg exercises that are really going to shred fat, the key is big movements that work multiple muscles in your lower body at the same time [4]. As there are some massive muscles in the legs, it is a great place to focus for fat burning exercises for men.
One of the best examples and most effective fat burning exercises for men is the goblet squat [5]. There are a number of ways to incorporate squats into your workout routine to see incredible results. Introduce a dumbell or a kettlebell to this exercise and you have the goblet squat [5]. Just be certain you maintain form and precision in your squat despite the additional weight.
Alternatively, another fat burning exercise for men is to try this squat on the flat side of a bosu ball, this means the dome side of the bosu ball will be on the ground. Do your squat reps, while maintaining balance. This is a great way to burn even more fat and tone lean muscle, and it is an excellent workout for your core, as you need to maintain stability through your abs and torso to stay balanced.
What all of these leg exercises have in common is using all of your lower body’s biggest muscles [4]. The best fat burning exercises for men are going to engage these larger muscles and keep them working, as this will burn more calories, faster than isolating a single muscle or working small muscle groups.
Another example of these fat burning exercises for men to burn fat for the lower body is the deadlift [6]. This is not the exercise to take to failure, as it requires a straight back and strong abs to protect the lower back from injury. However, because this move demands so much of the leg muscles and back muscles, it powers through fat unlike isolated leg exercises.
Fat Burning Exercises for Men: Full Body Attack
To really burn fat fast, it is necessary to take a full body approach [2]. There are a number of exercises and workout routines that can hit multiple muscles in the body, however, when it comes to a single move that has full body impact, only one exercise reigns as king. This is the burpee [3].
Burpees are one of the most effective fat burning exercises for men and often regularly considered one of the best fat burning exercises for men. This is because burpees, in any form, require full-body movements that work every muscle in the body [5]. The move involves going from standing to a pushup, and then back to standing. However, there are more variations on this basic concept than Bubba Gump had ways to cook shrimp, but all of them shred fat.
The issue with burpees is not their effectiveness, but the ability and capability to do them correctly [5]. For many men, the results from a burpee are not worth learning how to perfect the moves or the effort required to move between the necessary positions.
Diet and Exercise, Hand in Hand
When targeting sticky pounds or extra flab, it is important to remember that exercise and diet go hand in hand [2]. While every exercise on this list is great for targeting and tackling extra fat, without an appropriate and supportive diet you are unlikely to shift pounds or see your newly developed muscle mass.
If you want to uncover your great pecs or spectacular abs, you will need to cut the calories, fatty foods, and unnecessary sugars from your diet. Include a lot of lean proteins, such as chicken, and snack on healthy alternatives, such as almonds and fresh cut vegetables. With the right diet and a workout routine that incorporates some of these moves, you are sure to see signs of success in no time.
References:
[1] http://www.mensfitness.com/weight-loss/burn-fat-fast/56-ways-burn-belly-fat-faster
[2] http://www.livestrong.com/article/508487-how-to-burn-chest-fat-for-males/
[3] http://www.menshealth.co.uk/lose-weight/the-14-best-exercises-for-weight-loss
[4] https://yurielkaim.com/7-fat-burning-leg-exercises/
[5] http://www.menshealth.com/fitness/best-fat-burning-exercises
[6] http://www.leanitup.com/the-10-best-exercises-to-burn-fat-and-lose-weight-fast/
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