busy dad

Weight Loss Workout Plan For Men in 2021 (With Videos)

Are you looking for a full body workout for weight loss?
Are you looking for best way to burn belly fat?
Are you looking to lose stomach fat?

Then you have come at the right place. Lets first take a step back and know why its vital for busy fathers or males to workout.

One thing that should be priority for dads is our ability to take care of our physical self. As we try and balance work and family and with each passing day, increasing responsibilities, how do dads find time to do exercises to lose belly fat and the additional weight gain.

A recent study points out that dads or busy dads are 10 – 15 pounds heavier then bachelors on an average. This is also accompanied with extra inches on their waist in comparison to unmarried male adults. Blame it on the sudden exposure to responsibilities or a shift in mindset but finding time for the dad bod workout is still half the battle. But even if you can find time what workout should be done to make the maximum of the time taken out.

Best full body workout for weight loss
Source :Daily Mail

Even great will be the ability to involve your kids in workouts planning activities as per their age group. For instance, a great way to include your toddlers and better half is to go for a brisk walk and ask them to tag along, with a stroller.

Similarly, if the kid can walk, why not go for a small jog. One key thing which dads need to state and lead by example is the goodness in keep moving. As all great things start by a simple plain movement, its importance should be repeatedly demonstrated for the kids to learn and adapt.

Their are loads of exercise plans out there. Some are listed as :

  • best way to burn belly fat for male
  • ways to lose thigh fat for males
  • ways to lost stomach fat
  • Way to male belly fat loss

But if your kids are a little grown up, why not adopt a sport together where competitive spirit can make things even more excited all leading to a good workout. This can also take a form of doing push ups and pull-ups to see who can clock more in a given time.

No matter the result, its imperative for dads to praise their kids so they understand the health spirit of competition as well as sports man spirit. Also highlight the facts about various merits of sweating and stressing on the benefits of rigorous exercise.

Invariably there will be times after office when you are too tired to work out and build some sweat. In such cases, utilize the time to reach office as a workout time.

For instance, in some companies there is a bike to office month with incentives attached to it for further motivation. But staying fit and healthy is an incentive in itself and as a busy father voluntarily can be opted on a weekly or a monthly basis. This can help you lose stomach fat or lead to full body workout with right intensity and duration.

Best full body workout for weight loss
Source: WHO

Another idea is to keep an exercising unit in your TV room where you do not need to step put of your routine or step away from your kids to exercise.

For instance if you have a treadmill in your room, you can step onto it for 15 minutes while also staying close to your kids who are doing their own activities. This can be the best way to lose stomach fat.

Fitting good nutrition and exercise into a hectic daily schedule can be a challenge for fathers. But the benefits are worth the sacrifice and a little creativity in carving out the time every day can really make the difference in embracing a healthy lifestyle Just because you have started working out, doe snot give you the right to indulge in indisciplined eating. Its only going to stall any progress that you might otherwise see.

The good news is that like exercise, good food does not have to be salad and whole grains everyday, all meals. You just have to watch your macros (Protein, Fat and Carbs) and eat accordingly. This is a much bigger topic, which we will take up separately. In other words, eating till you are full is for suckers.

If you’re really serious about your full body workout for weight loss losing weight, you need to calculate the exact amount of calories that go into your mouth and the exact amount of calories you burn every day.

Another thing that you can add here is using a fitness application. There are plethora of those on play stores and you can pretty much pick any to start with. Make sure you log your food into the application and that ways it can do the rest in terms of monitoring your macros against your diet and let you know how you perform.

Turn Fat Into Muscle

While we at it, we have also included three exercises which on their own burn close to 700 calories under 10 minutes. This workout will help you lose stomach fat and forms full body workout for weight lose.

This means that, you can pick any one exercise and do it for 45 seconds and feel the fat melting away. You can also do them together in a circuit and only resting for a minute when you do all three for 45 seconds each.

And the best part is, you do not need a gym for it and can be done at your home or pretty much any where you are located. These can be your fat burning exercises at home to be done at any time of the day which majorly help you to burn belly fat.

Mountain Climbers:
Take position as in a traditional push up position — shoulders over hands and weight on just your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Now switch the legs doing the same with the other leg. Try and get a rhythm , where you keep switching legs and set a tempo and keep going for 45 seconds. This can be your best way to burn belly fat.

Mountain climbers
Mountain climbers

This one move which you probably would have done in high school gym class is back in the focus because of the benefits and convergence it offers to stay in shape. To do this, you start with jumping straight up and land with control and continue into a crouching squat.

Push your feet back in a push up position ( Do an optional push up here) before getting back to the jumping position. All these movements need to be done in one go with out any stoppage. If you are doing it for the first time, it ill take some practice to built the rhythm. This can help in losing stomach fat.


Jump Squat:
Initiate this move by by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.

The targeted muscles include calves, glutes, hamstrings, core, and quadriceps in addition to the racing heart that aids fat loss and lower body muscle definition. To make things more challenging, you can try adding sand bags to your feet to give more resistance to the movement.

Jump Squat
Jump Squat

Not only will the above exercises form a full body workout for weight loss for males, it can enable you to lose thigh fat and cause belly fat loss.

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