The Ultimate 8-Week Weight Loss Workout Plan For Men
- A high protein diet can help limit muscle loss during a weight loss phase (1).
- Resistance training has helped those with obesity retain 93% of muscle during a weight loss phase (2).
- A 500 calorie deficit along with physical activity is the most effective way of losing body fat (3).
You've come to the right place if you're a man looking to change your body and lose those extra pounds. Thank you for visiting the best 8-week weight loss workout plan for for men. You can be sure that this comprehensive program will help you reach your fitness goals and is ideal for both new and seasoned gym goers. We have you covered for everything from cardio and strength training to nutrition and recovery. Our carefully crafted program is intended to maximize muscle gain and fat loss while also fostering general health and wellness. So let's begin this exciting journey together if you're prepared to commit to a healthier lifestyle and change the way you look!
Understanding the Basics of Weight Loss Workouts
It's important to comprehend the fundamentals of weight loss workouts before we get started with the workout schedule. Losing fat and burning calories are the two objectives of a weight loss workout. Exercises that combine cardio and strength training can help you accomplish this.
Cardio exercises are excellent for boosting heart rate and burning calories. Cardio workouts include activities like running, cycling, swimming, and jumping jacks. On the other hand, strength training exercises help you gain muscle and speed up your metabolism. Exercises for strength training include push-ups, squats, and weightlifting.
It's important to remember that exercises for losing weight should be difficult but doable. Aim to push yourself, but not to the point of injury or exhaustion. It's also crucial to pay attention to your body's needs and take breaks when necessary.
The 8-week weight loss workout plan for men overview (reps & sets & rest)
- Week 1: Full-body strength training and cardio
- Week 2: Upper body strength training and HIIT cardio
- Week 3: Lower body strength training and steady-state cardio
- Week 4: Full-body strength training and HIIT cardio
- Week 5: Upper body strength training and steady-state cardio
- Week 6: Lower body strength training and HIIT cardio
- Week 7: Full-body strength training and steady-state cardio
- Week 8: Upper body strength training and HIIT cardio
Let's look at the 8-week workout plan's basic organization before getting into the specific workouts for each week. The program combines strength training and cardio exercises, and it is created to be difficult but doable. You should try to complete each workout three to four times per week, and it should take you about 60 to 90 minutes to finish each one.
Reps & Sets
To target all major muscle groups during the strength training exercises, we'll mix compound and isolation movements. For each exercise, you'll perform 3–4 sets of 8–12 repetitions, with a 60–90 second break in between each set. This rep range encourages fat loss while being excellent for gaining strength and muscle.
Rest
Any workout program must include rest, and it's crucial to give your body enough time to recover between sets and workouts. In order to give your muscles time to recover and repair, you should aim to take at least one rest day per week and aim to rest for 60 to 90 seconds between sets.
Week 1: Full-body strength training and cardio
Let's look at the specific exercises for each week now that you are familiar with the program's overall structure. The program's first week will be devoted to cardio and whole-body strength training. In order to complete the more difficult workouts in the upcoming weeks, it will be necessary to have a strong foundation of strength and endurance.
Strength Training
Compound movements that simultaneously target several muscle groups will be the main focus of the full-body strength training workout. This will increase the effectiveness of your workouts and encourage overall muscle growth. Here are the workouts for the first week:
1. Squats (3-4 sets of 8-12 reps)
2. Deadlifts (3-4 sets of 8-12 reps)
3. Bench press (3-4 sets of 8-12 reps)
4. Pull-ups (3-4 sets of 8-12 reps)
5. Dumbbell shoulder press (3-4 sets of 8-12 reps)
Cardio
We'll be using high-intensity interval training (HIIT) exercises for the workout's cardio component. By doing so, you'll help raise your heart rate and burn more calories than you would through regular steady-state cardio. Here is the week 1 HIIT workout:
- Jumping jacks (30 seconds)
- Rest (10 seconds)
- Burpees (30 seconds)
- Rest (10 seconds)
- Mountain climbers (30 seconds)
- Rest (10 seconds)
- High knees (30 seconds)
- Rest (10 seconds)
Repeat the circuit 3-4 times, with a 60-90 second rest between circuits.
Week 2: Upper body strength training and HIIT cardio
We'll start concentrating on upper body strength training and HIIT cardio exercises in week 2. Along with targeting your chest, shoulders, back, and arm muscles, this will also help to burn fat and speed up heart rate.
Strength Training
We'll concentrate on isolation exercises that target particular muscle groups for the upper body strength training workout. The week two exercises are listed below:
1. Barbell curls (3-4 sets of 8-12 reps)
2. Tricep pushdowns (3-4 sets of 8-12 reps)
3. Dumbbell flyes (3-4 sets of 8-12 reps)
4. Lat pulldowns (3-4 sets of 8-12 reps)
5. Military press (3-4 sets of 8-12 reps)
Cardio
We'll be performing HIIT exercises that focus on your upper body muscles for the cardio component of the workout. Here is the week 2 HIIT workout:
- Push-ups (30 seconds)
- Rest (10 seconds)
- Dips (30 seconds)
- Rest (10 seconds)
- Shoulder taps (30 seconds)
- Rest (10 seconds)
- Plank jacks (30 seconds)
- Rest (10 seconds)
Repeat the circuit 3-4 times, with a 60-90 second rest between circuits.
Week 3: Lower body strength training and steady-state cardio
We'll concentrate on lower body strength training and steady-state cardio workouts in week 3. This will increase your cardiovascular endurance while also working your glutes, quads, hamstrings, and calves.
Strength Training
Compound movements that simultaneously target several muscle groups will be the main focus of the lower body strength training workout. The week three exercises are listed below:
1.Deadlifts (3-4 sets of 8-12 reps)
2. Leg press (3-4 sets of 8-12 reps)
3. Lunges (3-4 sets of 8-12 reps)
4. Leg curls (3-4 sets of 8-12 reps)
5. Calf raises (3-4 sets of 8-12 reps)
Cardio
We'll perform steady-state cardio exercises as part of the workout's cardio component. Your cardiovascular endurance will increase, and you'll burn fat. The week three cardio workout is as follows:
- Treadmill or outdoor run (30 minutes)
- Stationary bike (30 minutes)
- Stair climber (30 minutes)
Complete each exercise for 30 minutes, with a 60-90 second rest between exercises.
Week 4: Full-body strength training and HIIT cardio
We'll resume HIIT cardio workouts and full-body strength training in week 4. This will help build on the base of stamina and endurance we laid in week 1, as well as raise your heart rate and promote fat burning.
Strength Training
Compound movements that simultaneously target several muscle groups will be the main focus of the full-body strength training workout. The week four exercises are listed below:
1. Squats (3-4 sets of 8-12 reps)
2. Deadlifts (3-4 sets of 8-12 reps)
3. Bench press (3-4 sets of 8-12 reps)
4. Pull-ups (3-4 sets of 8-12 reps)
5. Dumbbell shoulder press (3-4 sets of 8-12 reps)
Cardio
We'll be performing HIIT exercises that work every muscle in your body for the cardio component of the workout. The week 4 HIIT workout is as follows:
- Jumping jacks (30 seconds)
- Rest (10 seconds)
- Burpees (30 seconds)
- Rest (10 seconds)
- Mountain climbers (30 seconds)
- Rest (10 seconds)
- High knees (30 seconds)
- Rest (10 seconds)
Repeat the circuit 3-4 times, with a 60-90 second rest between circuits.
Week 5: Upper body strength training and steady-state cardio
Upper body strength training and steady-state cardio exercises will be the main topics in week 5. This will help tone your arms, back, shoulders, and chest while enhancing your cardiovascular stamina.
Strength Training
We'll concentrate on isolation exercises that target particular muscle groups for the upper body strength training workout. The week five exercises are listed below:
1. Barbell curls (3-4 sets of 8-12 reps)
2. Tricep pushdowns (3-4 sets of 8-12 reps)
3. Dumbbell flyes (3-4 sets of 8-12 reps)
4. Lat pulldowns (3-4 sets of 8-12 reps)
5. Military press (3-4 sets of 8-12 reps)
Cardio
We'll perform steady-state cardio exercises as part of the workout's cardio component. Your cardiovascular endurance will increase, and you'll burn fat. Here is the week 5 cardio workout:
- Treadmill or outdoor run (30 minutes)
- Stationary bike (30 minutes)
- Stair climber (30 minutes)
Complete each exercise for 30 minutes, with a 60-90 second rest between exercises.
Week 6: Lower body strength training and HIIT cardio
We'll concentrate on lower body strength training and HIIT cardio exercises in week 6. As your heart rate rises and fat is burned, this will help you target your glutes, quads, hamstrings, and calves.
Strength Training
Compound movements that simultaneously target several muscle groups will be the main focus of the lower body strength training workout. The week six exercises are listed below:
1. Deadlifts (3-4 sets of 8-12 reps)
2. Leg press (3-4 sets of 8-12 reps)
3. Lunges (3-4 sets of 8-12 reps)
4. Leg curls (3-4 sets of 8-12 reps)
5. Calf raises (3-4 sets of 8-12 reps)
Cardio
We'll be performing HIIT exercises that target your lower body muscles for the cardio component of the workout. The week 6 HIIT workout is provided below:
- Squat jumps (30 seconds)
- Rest (10 seconds)
- Jump lunges (30 seconds)
- Rest (10 seconds)
- Box jumps (30 seconds)
- Rest (10 seconds)
- Wall sits (30 seconds)
- Rest (10 seconds)
Repeat the circuit 3-4 times, with a 60-90 second rest between circuits.
Week 7: Full-body strength training and steady-state cardio
We'll return to steady-state cardio exercises and full-body strength training in week 7. This will enhance the base of strength and endurance we laid in week 4, while also enhancing your cardiovascular endurance and assisting in the fat-burning process.
Strength Training
Compound movements that simultaneously target several muscle groups will be the main focus of the full-body strength training workout. The week 7 exercises are listed below:
1. Squats (3-4 sets of 8-12 reps)
2. Deadlifts (3-4 sets of 8-12 reps)
3. Bench press (3-4 sets of 8-12 reps)
4. Pull-ups (3-4 sets of 8-12 reps)
5. Dumbbell shoulder press (3-4 sets of 8-12 reps)
Cardio
We'll perform steady-state cardio exercises as part of the workout's cardio component. Your cardiovascular endurance will increase, and you'll burn fat. The cardio exercise for week 7 is as follows:
- Treadmill or outdoor run (30 minutes)
- Stationary bike (30 minutes)
- Stair climber (30 minutes)
Complete each exercise for 30 minutes, with a 60-90 second rest between exercises.
Week 8: Upper body strength training and HIIT cardio
We'll concentrate on upper body strength training and HIIT cardio exercises during the program's final week. This will speed up the fat-burning process, help you finish the program strong, and raise your heart rate.
Strength Training
We'll concentrate on isolation exercises that target particular muscle groups for the upper body strength training workout. The exercises for week 8 are listed below:
1. Barbell curls (3-4 sets of 8-12 reps)
2. Tricep pushdowns (3-4 sets of 8-12 reps)
3. Dumbbell flyes (3-4 sets of 8-12 reps)
4. Lat pulldowns (3-4 sets of 8-12 reps)
5. Military press (3-4 sets of 8-12 reps)
Cardio
We'll be performing HIIT exercises that focus on your upper body muscles for the cardio component of the workout. The week 8 HIIT workout is as follows:
- Push-ups (30 seconds)
- Rest (10 seconds)
- Dips (30 seconds)
- Rest (10 seconds)
- Shoulder taps (30 seconds)
- Rest (10 seconds)
- Plank jacks (30 seconds)
- Rest (10 seconds)
Repeat the circuit 3-4 times, with a 60-90 second rest between circuits.
Tips for Effective Weight Loss During the 8-Week Plan
There are a few tips that you can use in addition to the workout schedule to lose weight successfully. Among these hints are:
- Drink plenty of water to stay hydrated
- Consume a balanced diet that is high in protein and fiber
- Get enough sleep to allow your body to recover
- Take rest days to prevent burnout and injury
- Track your progress to stay motivated
By following these tips, you can maximize your weight loss results and achieve your fitness goals.
Importance of Nutrition in Weight Loss
Exercise is crucial for weight loss, but nutrition is just as significant. A well-balanced diet rich in protein, fiber, and healthy fats can support muscle growth and provide fuel for your workouts. Additionally, consuming fewer processed foods and sugary beverages can aid in lowering your daily calorie intake.
It's critical to understand that losing weight does not require severe calorie restriction or deprivation. It is more important to find a sustainable balance that is good for your body and your way of life by making healthy decisions.
Conclusion
Congratulations! The best 8-week weight loss workout plan for men is now complete. By sticking to this program, you've developed a strong base of strength and endurance, burned fat, and enhanced your general health and wellness.
However, the journey need not end here. After finishing the program, it's crucial to keep pushing your boundaries and challenging yourself. There is always room for improvement, whether that entails adding more weight to your lifts, attempting new exercises, or including more cardio in your routine.
Fitness is a journey, not a destination, keep that in mind. Therefore, keep working hard, stay inspired, and most importantly, enjoy yourself!
Enjoy reading? Check out this related article: The Alpine Ice Hack For Weight Loss: Is It Legit and Worth Trying?
Having trouble with stubborn fat? Can't seem to lose weight even with strict dieting? Try taking the popular "Lean Body Formula" by Nano Singapore Shop! Many of our customers have seen drastic improvements in their weight loss, and you can too. Begin your weight loss journey with Nano Singapore today!
References
- Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in Nutrition: An International Review Journal, 8(3), 511–519. https://doi.org/10.3945/an.116.014506 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/
- Sardeli, A., Komatsu, T., Mori, M., Gáspari, A., & Chacon-Mikahil, M. (2018). Resistance Training Prevents Muscle Loss Induced by Caloric Restriction in Obese Elderly Individuals: A Systematic Review and Meta-Analysis. Nutrients, 10(4), 423. https://doi.org/10.3390/nu10040423 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946208/
- Hernández-Reyes, A., Cámara-Martos, F., Molina-Luque, R., Romero-Saldaña, M., Molina-Recio, G., & Moreno-Rojas, R. (2019). Changes in body composition with a hypocaloric diet combined with sedentary, moderate and high-intense physical activity: a randomized controlled trial. BMC Women’s Health, 19(1). https://doi.org/10.1186/s12905-019-0864-5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6935245/
