So I firstly and foremost want to thank you for taking the time to answer every one of these Comments. You make a huge difference in peoples lives. My goal is to be about lbs lean. I probably need to lose another 15 lbs fat to be ripped but since I have been concentrating on fat loss should I switch between.
That really put a smile on my face, thanks for the great comment! I just sent you an email to see if we can use your testimonial for my new ebook! I just started doing the Shred fat and tone up. I was wondering to you do this just as it states and take breaks after doing three sets, or is it done like a circuit? Hey there, yes, this workout is intended to be done 3 sets in a row before moving to the next exercise. Hi Sam, A co-worker of mine just showed me this site today.
I am trying to figure out where I want to start. I just started working out a little last week. I am 30 years old. I want to gain muscle and weight. Which one would be the best one to start out on?
Thanks in advance!! Hi Adam, glad to hear your friend recommended this site to you, hopefully you will keep passing it along! Start out with the Matthew McConaughey workout and build your way up. It sounds like you are quite light for your height so make sure to add whey protein or the muscle building stack mentioned at bottom of the article. That is what these workouts are here for…you can also check out meal plans here — workout and meal plan for men.
Hi Jason start from the first plan and work your way up every 6 weeks you can also check out meal plans here — workout and meal plan for men. Please starts from the beginning and move up every 6 weeks, this will allow your muscles to get stronger and push you through each level.
Hi Sam I will be so glad if you can answer my question. I also have a few friends who also struggle with their weight loss. If this routine is starting to work for me, I am more than happy to advertise this website on my blog or to my real life friend. Thanks Sam. It absolutely will but you must also be very careful of your healthy eating.
Check out the site for healthy nutrition tips and meal plans you can also follow. Also, is it ok for me to run about miles a day on a treadmill and still do this plan or would it interfere? Thanks, Sully. Hi Sully, you want to hold the plank for 30 seconds and do 3 sets of them. Running is ok, but if you find that it is affecting your muscle gain you may want to switch it to high intensity interval training.
Sam, I am 21 yrs old. I am looking to get bigger but more importantly.. What do you suggest for a workout and diet plan? Start with the Matt Damon workout and check out these series for a healthy meal plan healthy diets for men. Whey protein is best, check out my article on Best Protein Powders. Dear Sam, First, let me thank you for all the great information. An average body but would love to gain muscles. My goal is not to gain muscler strength but to get big and have bigger muscles.
Should i go for Matthew McConaughey beginner style? Ur recommendation will be greatly appreciated. Hey, this all looks great. I am looking to tone up but also increase my strength. Any suggestions? Please check out the workouts and training section of the site there are numerous options for you there.
I am doing alot of cardio work and resistance training. My diet is not the best I will admit and I dont take any supplements, I have gained quite alot of fat on my stomach and chest and want to know is their certain exercises I can do to trim that down and get my chest back.
I train around 5 times a week but nothing seems to be doing anything at the moment. I am starting at the gym, do you recommend your beginner workout? Should I be doing cardio everyday? Yes beginner would be a great start and do cardio every other day or 3 times a week. Build up slowly and be patient. I am glad I found your site, a lot of great information. Hello Sam, I am going to start my gym routine.
Will you please tell me upto how many weeks I should do Beginners exercise routine??? Hi Sam, the above routine is simple and awesome and i have started doing it for past 3 weeks. I could see a great change in me. If i move up to the intermediate workout will i still be cutting fat or just gaining bulk and strength? You can keep it at the fat loss stage if you keep the reps in the range and limit your calorie intake.
Yesterday, I started your workout plan and was very effective. Awesome Danny! You can definitely being the program and increase intensity week by week and keep the reps high in the range with little rest between sets and exercises around 30 seconds.
This should get your metabolism burning like crazy. Check out this series for a healthy meal plan healthy diets for men. Hey Sam! I really want to turn my whole body into muscle, all i have is a weight bench and dumbells. Think i can make something happen? What sork out do you suggest? You can definiteily do your best with what you have, check out my workout routines for men at home. My name is Josh. I got down to lbs, but because of poor diet, the plateau effect, and more of a focus on weight training, I gained a lot of weight.
Would you recommend the beginner or intermediate workout? I want to lose weight, tone down, and get close to my former strength bench, squat. Start with the beginner level and move up every 6 weeks so you can allow your body enough time to adapt and strengthen all your muscles and joints. This will prevent problems with injury further down the line. Hi Sam. My name is Thomas. Thanks for your post.
I really love. I would like to add that many people are now aware of the benefits of regular exercise, and an increasing number of us are taking up running, walking, cycling, swimming and other activities. Many people work long hours during the day, and by the time they get home it is often dark. Cycle ride in the dark can be unsafe Other people have family commitments, such as children, and are unable to leave them on their own.
Weather can also play a part; exercising outside in cold, icy or wet weather can lead to injury,. Would that help me slim down to att least lbs?
Also what other routine would recommend for weight lose? You bet this would help you for sure. Check out the workouts and training category for fat loss programs, there are hundreds of them! I was wondering how many weeks should I do beginner then move o tr next level. Muscle confusion! Thank you! For the most part you can replace with dumbbells the exact same exercises but let me know if there are some that stand out.
Depends on how many reps you are trying to do. How much protein do you have in your diet? Hi , i am strting up on your beginner routine just now. Questions, so my overall body build is small but i have fat on my stomach and chest area especially. I also take a whey protein supplement right after workout. You can definitely add some interval cardio training to help with fat loss but you are right eating healthy is the most important part of the puzzle. Yes, definitely the right workout to go through, you can add in interval cardio training to help with fat loss, and go through 6 weeks before moving to the next level.
Hi Sam, My name is Reza im 24, 6. Awesome, glad to hear you have been getting such good results. It will really come down to watching what you eat even more and adding more intensity to your workouts. I am 30 years old and have been doing these for 3 months now. I have lost 35 lbs and am in great shape. I feel like the steps in these work really well 6 weeks. What is the program would you recommend to achieve my target goal.
Hi Azis, start off with the beginner program on this page and then advance to the next level every 6 weeks. Sam, I have done the gym thing many times and am now back again. I am 41yrs old 5ft 10 and just under I always find myself at odds with whether I should do weight or reps to get the most out of my work out and am wondering what is the best weight strategy for someone who has some muscle but in my thighs and stomach and chest it is now hidden by the fat.
I do 35 minutes cardio everytime I work out and am at the gym 6 days a week for the past week. I NEED to get down the weight this time as I am taking medication for weight induced issues that I am not interested in taking anymore. I have some weight training experience. Do you think it is ok to start with the intermediate work out and do you think it is better to have failure with the weights or to make it through the full number in the sets.
Hi James, I highly recommend you start out with the first level and work your way up so your joints can be ready for you to go heavier and more intense. Hi Sam…the workout routines look fun. I will definitely try them. I am trying to lose belly fat and do some Cardio but definitely want to tone. If you can help with that? Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Free Workout Routines for Women.
Free Workout Routines for Men. Muscle Pain and Recovery. Best at Home Equipment for Ab Workouts. Related Posts. Sam on May 6, at pm. Maclain Hendrix on July 30, at am.
Sam on August 9, at pm. Hi im 18 i weigh pounds i been lifting for about three months now and it seems im not getting as sore on my upper body my legs always kill but now my triceps or bis anymore any suggestions Reply.
Sam on May 9, at am. Try switching it up and doing an entirely different workout, this one is pretty good — Channing Tatum Workout Routine Reply. Tariq on May 10, at pm. Sam, After workout my body is very tired especially the lower body.
Thanks Tariq Reply. Sam on May 11, at pm. Ruben on May 11, at pm. Thanks Reply. Try following the workout routine for men here — Workout Plan for Men Reply. Bes on May 15, at am. Sam on May 19, at pm. I also have resistance bands… Reply.
Samuel on May 19, at am. Sam on May 24, at pm. Troy on May 20, at am. Brian on May 24, at am. Stephen on May 26, at am. Sam on May 27, at am.
Walter on May 28, at pm. Sam on May 31, at am. Yaz on May 29, at am. Sam on June 1, at am. Shaun on June 1, at am. Sam on June 1, at pm. Sam on June 8, at pm. Walter on June 2, at pm. John on June 6, at pm. Antonio on June 9, at pm. Sam on June 10, at am.
Tanner nors on June 24, at pm. Sam on June 29, at pm. Tariq on June 25, at pm. Eric on June 25, at pm. Thanks Eric Reply. Weedies on June 26, at pm. Start from the beginning and move up a level every 6 weeks. Chuck on July 1, at pm. Sam on July 7, at pm. Cole on July 5, at pm. Sam on July 6, at pm. Sam on July 9, at pm. Hi Sami, you should definitely be increasing the weights at this stage!
Bandit18b on July 11, at am. Is it bad to go straight into the intermediate workout? Sam on July 12, at am. Bandit18b on July 13, at am. Sam on July 14, at am. Sam on July 22, at pm. Uthman on July 27, at pm. Sam on August 4, at pm. Ben on August 2, at pm. Delenci on August 5, at pm. YoungGuns on August 6, at pm. Sam on August 24, at pm. Proper Graves on September 6, at pm.
Good luck and continue on Reply. AlecG on August 24, at pm. Sam on August 26, at pm. Adam on August 24, at pm. Jamin on September 1, at am. Hi sam I train 4 times a week and i use a pre and post workout, i feel like ive hit a wall with my current program, any ideas on how i can break the wall???
Sam on September 14, at pm. How long should you do each of this work out before you switch? Approximately weeks is a good time to follow a specific workout. Sam on September 16, at am.
Try whey protein, creatine and glutamine to start, these are all natural and highly effective. Marquisalbert on September 5, at am. You should definitely be increasing weight as much as you can. Mabed76 on September 6, at pm. LC's Hubby on September 11, at pm.
Sam on September 13, at pm. Winfield on September 12, at am. Sam on September 15, at pm. Jason D. Hey Sam.. It looks like you really know what your doing. Sam on October 6, at pm.
David on September 20, at pm. Sam on October 1, at am. Absolutely, just make sure you are giving your body a break at least once a week. Monk on September 24, at am. Sam on October 4, at pm. Chadclarke on September 24, at am. Sam on September 29, at pm. Paul Clemons on September 26, at pm. What is the beginners workout routine for Saturday and Sunday?
Thanks in advance. Mabed76 on October 3, at am. Caribbeanchicken on October 4, at am. Mabed76 on October 4, at pm. George on October 5, at pm. Hi George, yes you should start seeing results by the weeks area.
Jake on October 6, at pm. Sam on November 3, at pm. JP on October 6, at pm. Thanks in Advance! Hi JP, definitely start with lower weights and higher reps. James P on October 8, at am.
Jason on October 12, at am. Sam on October 14, at pm. Go for 3 seconds down and up! Tyler Norris on October 14, at pm. That is right, but more like 8 reps compared to Sam on October 21, at am. Josh on October 21, at pm. Also, when should I start seeing results? Sam on October 29, at pm.
Nick on October 26, at pm. Alessandro Angel Vairo on October 30, at am. Im 23 and i wight 70 Kg so it feels great, thanks again for sharing this workouts, take care now Im off to the gym, is Arms today, bye Reply. Awesome Alessandro, thanks for the great feedback! Jack on October 30, at pm. Al on November 2, at am. Hi Sam, Im looking to lose weight but gain in strength, stamina and agility as I play football soccer. What regime would you suggest and how long until I will see results? Sam on November 17, at pm.
Start with the beginner and advance levels every 6 weeks. SteveJDAgostino on November 4, at pm. Hello Sam, I was Wondering what workout you would suggest for me. I Have a swimmers body Skinny, braod shoulders, good chest and arms id like to work on thickening my legs and a regimen for strength and enderence because i am a freestyle swimmer : Reply. Danny Bejerano on November 5, at pm. Definitely Danny! Keep me posted on your progress! Gavin Richardson on November 8, at pm. Can I combine days on the Matt Damon workout, like do Tues.
You can, but a good idea to keep it separate to allow your body to recover. Mrsoto05 on November 9, at pm. Thanks Alex Reply. Justin on November 27, at pm. Kevin on November 12, at pm. Hi There. Definitely aftewards as you want to have max strength for your weight training. Hashmat20 on November 18, at pm.
Sam on November 23, at am. Pete on November 19, at pm. Gary on November 23, at am. HI Sam, I am just getting back into weight training and could use some help. Thank you, Gary Reply. Sam on November 24, at am. Josh Trautmann on November 25, at am. Hi Sam, I started college back in september and they have a gym, and as a student I can use it for free.
Thanks, Joshua Reply. Sam on December 14, at pm. Blaine on November 28, at pm. Research has noted that low carb diets may boost weight loss.
Fiber not only helps you feel full but also benefits your health in many other ways, which is why fiber-rich diets are a good choice for weight loss. Studies consistently associate high fiber diets, including Mediterranean and plant-based diets, with a healthy body weight. On average, every gram increase in daily fiber was tied to a 5-pound 2. High fiber intake may also help reduce visceral fat and protect against several chronic illnesses in men, including heart disease 29 , 30 , 31 , Eating more fiber may help men reach and maintain a healthy body weight, as well as reduce disease risk.
Foods that are energy-dense and nutrient-poor include french fries, sugary baked goods, sweetened beverages, and candy Foods that are low in calories but dense in nutrients include vegetables and fruits. Eating more low calorie, nutrient-dense foods is strongly associated with weight loss and healthy weight maintenance 36 , 37 , Yet, high calorie, nutrient-dense foods like nuts, seeds, avocados, egg yolks , and unsweetened full fat yogurt are important for a healthy diet, too.
Balancing these foods with low calorie, nutrient-dense foods like veggies and fruits is a smart way to maintain a healthy body weight. Try eating low calorie, nutrient-dense foods during every meal and snack. For example, add a handful of spinach and chopped red pepper to your morning egg scramble, then sliced vegetables or fruit to your afternoon snack.
Eating more low calorie, nutrient-dense foods can help men reach and maintain a healthy body weight. This restricts grains, legumes, refined sugars, and some dairy products. Its main premise is to reduce your intake of highly processed products and focus instead on whole, nutrient-dense foods that are rich in healthy fats, protein, fiber, vitamins, and minerals Some evidence suggests that this diet is effective for fat loss, which is no surprise since it excludes or limits many foods tied to weight gain, including processed grain products, sugary baked goods, and soda.
A review of 11 randomized studies ranging from 2 weeks to 2 years found that, on average, people who adopted the paleo diet lost 8 pounds 3.
The paleo diet tends to be more filling than traditional low fat eating patterns and may promote healthy blood pressure, blood sugar, and triglyceride levels 40 , 41 , 42 , The paleo diet may help men lose excess body fat and improve certain markers of metabolic health, such as blood pressure, triglycerides, and blood sugar levels.
The DASH diet is often used to reduce high blood pressure The MIND diet emphasizes foods that aid brain health, including berries, olive oil, nuts, beans, green leafy vegetables, and fish. It also recommends limiting potentially harmful foods like sweets and fried foods.
It also encourages the use of olive oil, which is associated with healthy body weight maintenance It also makes an excellent choice for weight management. Intermittent energy restriction IER is an umbrella term that encompasses both intermittent fasting and time-restricted eating.
Whereas intermittent fasting involves 16—hour periods of little to no food intake, time-restricted eating limits food intake to a specific time window, usually 6—10 hours of a given day 45 , Some evidence suggests that IER improves blood sugar regulation, blood pressure, inflammatory markers, triglyceride levels, and weight loss There are many types of IER, including hour energy restriction, 2-day fasting, and alternate-day fasting.
A review of 27 studies ranging from 2—24 weeks found that people who followed IER patterns lost 0. The review also found that IER improved blood sugar control However, the researchers acknowledged that most of the studies were small. Thus, further research is needed Vegetarian diets are high in plant-based foods, including veggies, fruits, legumes, and whole grains.
Some versions, such as ovo-vegetarian and lacto-vegetarian diets, include animal products like milk or eggs. Research strongly associates vegetarian diets with a healthy body weight and weight loss. It includes those consumed, those burned and those remaining. You can click the plus sign at the bottom of the screen at any time to add food or scan a barcode.
The app also lets you add notes, adjust your biometrics and log your exercise. When you add food, you can indicate the amount and serving size, then see a summary of calories as well as a complete nutrient summary. The report shows you calories consumed, calories burned, calories remaining, micronutrients and more. If you need a community for support, Fooducate may be the best free weight loss app for you.
You can follow and message others on the app or start a discussion by writing a post or sharing a photo. In the free version, you can add your target weight and a target date for achieving your goal. In addition, you can track your calorie intake, calorie quality, some nutrients and water intake up to a month in the past. You can also click the plus sign at the bottom to add water, food, exercises, mood, hunger, weight, sleep or additional notes. You can also upload and share your own! Additionally, the app allows you to change how often you receive motivation notifications to achieve your goals: every meal, once a day, once a week or not at all.
My Diet Coach is a fun way to stay motivated and engaged. Your goal weight and reason will also be displayed on the home page of your app alongside your avatar.
You can swipe up on the tab to see more detailed information including a daily nutrition distribution chart. It also displays motivational pictures that you take or upload and lets you customize your avatar. You can also click on your profile to connect other health and fitness apps for free. I used MyFitnessPal for calorie counting a few years ago, and I was happy to see the app is still easy to use and has some new and improved features.
You can scroll down to browse recent articles, fitness tips and healthy recipes from around the web.
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