What is the Best Exercise to Lose weight for men?
Number one the best exercise to lose weight for men is Squats.
Squats are The Best Exercise to Lose Weight For Men!
Of course, deadlifts rank high up there as well, but if you only have time for one, then I would vote for squats. Today, almost a month after starting Hashi Mashi, I can tell you that I am now at 190lbs, ten pounds down from when I started back in March. I had a few slip ups here and there, but I have a good rhythm now. Key to the progress is implementing a strength training program to fight depression and obesity. Since I know that the best exercise to lose weight for men is squats, that is why I gravitated towards the Reg Park plan which I found out about through Mehdi's stronglifts.com, I love that site, no nonsense, just the bare facts, as he says, no broscience, ha!
So far I have only done three or four days of squats with either deadlifts and presses, or rows and bench, but I can see the difference already. Eat clean, oatmeal, vegetables, brown rice, quinoa, high quality protein and do squats, the best exercise to lose weight for men, and you will be on your way!
Best Exercise to Lose Weight for Men Day 30
A reasonable goal is taking off 10 to 12 pounds a month and I have already realized that. What do you think is the best exercise to lose weight for men? Have you ever been so fat that you could not even do one squat? I will raise my hand to that one! Yes, I have. And today, as you can see below on the best exercise to lose weight for men strength table, I did 5 sets of 5 repetitions of squats, good form, solid, no knee pain ( I have a torn medial meniscus) and feel great. I also did bench and rows and will keep going up in strength gradually.
Best Exercise to Lose Weight for Men Strength Table
It has been another two weeks since I started my own experiment doing squats, the best exercise to lose weight for men from square one. You can see the progress made in the below strength table that I have been keeping.
| Date | Squats | Deadlifts | Bench Press | Shoulder Presses | Barbell Rows |
|---|---|---|---|---|---|
| Monday April 7, 2014 | 5 sets 5 Reps 45lb, 50lb, 55lb, 60lb & 65lbs | 1 set of 5 Reps with 95lb | |||
| Tuesday April 8, 2014 | 5 sets of 5 reps | 5 sets of 5 reps | |||
| Wednesday April 9, 2014 | 5 sets of 5 Reps using 50lbs, warm up with 45lb | 1 set of 5 reps using 95lbs | 5 sets of 5 reps using 50lbs | ||
| Thursday April 10, 2014 | Rest | Rest | Rest | Rest | Rest |
| Friday April 11, 2014 | 5 sets of 5 Reps using 55lbs, warm up with 45lb Sets and Reps were solid, so can go up to 60lbs on Monday | Plan:5 sets of 5 reps using 50lbs, ended up using 70lbs | Rest | Plan:5 sets of 5 reps using 50lbs | |
| Sunday April 13, 2014 | |||||
| Monday, April 14, 2014 | 5sets5reps using 60lbs, warm up with 45lbs felt good with 60 , so will go up to 65lbs on wed | 1 set of 5 reps with 105lbs felt good with 105lbs so will go up to 115lbs on friday | 5x5 using 55lbs - felt good, go up to 60lbs on Friday | Rest | |
| Wednesday April 16, 2014 | Plan is 5 sets of 5 reps with 65lbs, warm up with 45lbs..actual was with 65lbs...felt strong enough and can go up to 70lbs | 1 set of 5 reps with 115lbs, squats are the warm up...115 was too much too soon...going back to 110lbs next monday | Plan is 5 sets of 5 reps using 75lbs : actual was 70lbs...can go up to 75lbs | Plan 5 sets of 5 reps using 55lbs: actual was with 55lbs 5x5 | |
| Friday, April 18, 2014 | plan 5x5 with 70lbs, warm up with 45lbs Actual: warm up with 45lbs 5 sets of 5 reps using 70lbs...can go up to 75lbs on Monday | Rest | Plan :5x5 using 60lbs Actual:5x5 using 65lbs on Monday | ||
| Wednesday, April 23, 2014 | play warm up with 45lbs and then 5x5 with 75lbs actual: warm up with 45lb 2 sets, 1 set with 65lbs and 5 sets with 75lbs Go up to 80lbs on Friday | warm up with squats and then 1 set of 5 reps with 110lbs or 115lbs...probably would be smartest with 110! actual...did these last..warmed up with 5x5 of 75lb squats and did 1 set of 5 reps deadlifts with 110lbs, felt better than last week.. | Plan warm up with shoulder dislocations and 45lbs....5 sets of 5 reps with 65lbs actual: 2 sets with 45lb warm up shoulder presses...then 5x5 using 65lbs for shoulder presses..can go up to 70lbs next shoulder press workout which should be on Monday | ||
| Friday, April 25, 2014 | plan: warm up with 45lbs then 5x5 with 80lbs actual: squats warm up with 45lb and 65lbs 5 sets of 5 reps of squats with 80lbs go up to 85lbs on monday or wed | Plan is warm up with 45lbs then 5x5 bench presses with 75lbs or 80lbs warm up with 45lbs 2 sets 5x5 bench presses with 80lbs go up to 85 or 90lbs on monday or wed | Plan warm up with 50lbs then 5x5 barbell rows with 60lbs actual: 5x5 barbell rows with 65lbs go up to 70lbs on wed | ||
| Monday, April 28, 2014 | plan warm up with squats of 45lbs then 65lbs, then 75lbs try 5x5 reps of squats with 85lbs Actual: Warm up Squats with 45lb, 65lbs and 2 reps of 75lbs 5 sets and 5 reps of Squats with 85lbs. The squats are getting tougher, but I think I can go up to 90lbs on Wed or Friday. | deadlifts - warm up is squats - try deadlifts of 115lbs Actual: Squats were the warm up. Did one set of 5 reps Deadlifts using 115lbs. Felt better than last week when my back felt some strain. Go up to 120lbs on Friday. | plan warm up with shoulder dislocations and press with 45lbs 5x5reps of shoulder presses with 70lbs Actual: Warmed up with 45lbs. Did 5sets of 5 reps shoulder presses with 70lbs. Can go up to 75lbs on Friday. | ||
| Wednesday, April 30, 2014 | plan to shoot for 45lb warm up/65/80lb/ squats and then 90lbs actual: 45lbs 3 reps 65lbs 2 reps 85lbs 2 reps 90lbs 5sets 5 reps Squats Surprisingly felt pretty good. I did not think it would since I overindulged earlier in the evening, but actually felt stronger. Can go up to 95lbs for Friday, either 5x3 , 3 x 3 or 3x4 will see how I feel. | Bench press warm up with 45lb/60/60 and shoot for sets with 75lb or even 90lb Actual: 45lbs 5 reps 65lbs 2 reps 85lbs 5x5 reps bench press | barbell rows shoot for 5x5 of 60lbs or 65lbs did not have time for barbell rows, will try to get that in tomorrow | ||
| Thursday, May 1, 2014 | shoot for 60 or 65lbs barbell rows did 65lbs barbell rows 5x5 can move up to 70lbs next tuesday | ||||
| Friday, May 2, 2014 | warmup with 45lbs 3 reps 65lbs 2 reps 85lbs 2 reps then 95lbs squats for 5 sets of 5 reps move up to 100lbs on Monday | Warm up was with squats 1 set of 5 reps using 120lbs for deadlifts move up to 125lbs on Monday or Wednesday | |||
| Monday, May 5, 2014 | Squats warmup with 45lbs 3 reps 65lbs 2 reps 85lbs 2 reps 95lbs 1 rep then actual workout 100lbs 5 sets of squats with 5 reps can go up to 105lbs on wed! | bench press warm up 45lbs 5 reps 65lbs 3 reps 85lbs 2 reps then actual workout bench press 95lbs 5 sets of 5 reps can go up to 105lbs on Friday | |||
| Tuesday, May 6, 2014 | Plan warm up 45lbs, 65lbs do sets with 75lbs | rows warmup with 55lbs do sets with 65 or 70lbs | |||
| Wednesday, May 7, 2014 | Plan for Squats warm up with 45, 65, 85, 95 actual 105lbs see sets and reps possible did 105lbs | warm up with squats shoot for 125lbs deadlifts today did 125lbs 1x5 | |||
| Friday, May 9, 2014 | squats warm up 45, 65, 85, 105 actual 110lbs squats 5 sets of 5 reps felt good enough to go up to 115lb on monday | warm up bench press with 45, 65, 85, 105 actual 4x5 of 115lbs | |||
| Monday, May 12, 2014 | Squats warmup 45lb 3 reps 65lb 2 reps 85lbs 1 rep 115lbs 5 sets of 5 reps everything was good except slight tinge in left knee..hmm...see how it feels on wed...if good, then go up to 120lb! | warm up was with squats deadlift with 135lbs 1 set of 5 reps | |||
| Tuesday, May 13, 2014 | Warm up with 40, 50, 60 Actual with 70lbs 4 sets of 5 reps | warm up with 40, 50, 60 actual with 70lbs, 4 sets of 5 reps | |||
| Wednesday, May 14, 2014 | Squats warmup 45lbs 4 reps 65lbs 3 reps 85lbs 2 reps 105lbs 1 rep actual 120lbs 5 sets of 5 reps, definitely getting harder, but knee felt good! Shoot for 125 on friday if possible | warm up bench press with 45, 65, 85, 105 actual 4x5 with 120lb shoot for 130 or even 135lbs next week | |||
| Thursday, May 15, 2014 | warm up with 40, 50, 60, 70 plan for 75lbs 5x5 | same warm up as presses plan for 75lbs 5x5 |
Rich is a