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Workout Schedule for Men

Workout Schedule for Men

Looking for a workout schedule, that you can follow to lose weight and build some muscles? Here is a sample 5 day workout plan for men, and other useful tips on exercising, that will help you form a good workout routine.
FitnessVigil Staff
Every individual have their own fitness goal. The workout routine can be for weight loss, weight gain, for endurance training or for bodybuilding. Also, every individual's body is different and responds differently to working out. Hence, whenever following a workout schedule, it is important that you keep in mind these two factors. As they will help you form a perfect workout. This article is aimed at workout routines for men. Also, given below are tips on modifying the workout routine according to your individual fitness goals. If you are a total beginner at exercising, then having an instructor around to avoid injuries is recommended.

Best Workout Routine for Men

Weight Gain Workout Tips
If you are aiming at weight gain, then you must be having a fast metabolism which doesn't allow you to put on weight. By following some effective diet, workout and other healthy tips you can put on weight. Along with following workout plans to gain weight, eat foods which are very rich in calories, that doesn't mean junk food but foods like dry fruits and nuts or peanut butter sandwich, etc. Eat 5 - 6 meals a day. Having a little snack half an hour or 45 minutes before workout will help to put on weight. Also, get enough rest, to avoid burning off all calories. Do a cardio of 15 - 20 minutes, and a lot of strength training for fast weight gain. As muscle mass weighs more than fat, so putting on muscles will help you weigh more on the scale.

Workout for Weight Loss
If you wish to lose weight fast, and have enough time, then consider working out twice a day. This will help to cut weight faster. Also, focus on intense cardio workouts for men like jump rope, elliptical trainer workout, running and swimming, as they help to burn calories faster. A bit of strength training is also a must as it will help to tone up. Also, cut down on junk foods and follow a nutritious diet.

Endurance Training
For endurance training, you need to do circuit training. This means you need to perform more sets of exercises without taking too many breaks. This will increase your stamina and muscle power. To increase your stamina following swimming and running workouts is recommended. Strength training using medium-sized weight without too many breaks is advised. Make sure you follow a healthy diet too, which provides you enough fuel for workout.

Bodybuilding Workout
If you are aiming at bodybuilding, then you need to have healthy proteins. Casein protein can be found in milk and milk products and stays in your body for a long time. Lean protein sources like chicken and turkey are good too. You can also use whey powder, for protein source. Also, for bodybuilding you need to aim at heavyweight lifting exercises.

Sample Workout
Here is a sample workout schedule. To make it perfect you can modify it using the above mentioned tips.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1st Week cardio exercise for 45 minutes
(5 minutes walk
+
10 minutes jogging
+
30 minutes cardio exercise)
● ½ an hour of cardio exercise

● 15 minutes of shoulder workout

● 5 minutes of stretching
cardio exercise for 45 minutes
(5 minutes walk
+
10 minutes jogging
+
30 minutes cardio exercise)
● ½ an hour of cardio exercise

● 15 minutes chest workout

● 5 minutes of stretching
cardio exercise for 45 minutes
(5 minutes walk
+
10 minutes jogging
+
30 minutes cardio exercise)
Rest
2nd Week ● ½ an hour of cardio exercise

● 15 minutes of abdominal workout

● 5 minutes of stretching
● ½ an hour of cardio exercise

● 15 minutes of lower body workout

● 5 minutes of stretching
3rd Week ● ½ an hour of cardio exercise

● 15 minutes of triceps and biceps workout

● 5 minutes of stretching
● ½ an hour of cardio exercise

● 15 minutes back workout

● 5 minutes of stretching

To modify the above sample workout for men, make sure you keep in mind the above tips, and other useful tips like following a good diet, stretching after a workout and getting adequate rest of 8 hours daily, to maintain optimum health.