How to lose weight in 30 days for men at home?

How to lose weight in 30 days for men at home?

I received a message by a male friend who wanted to have a complete guide on losing weight at home. It is true that many people does not have time to go to gyms. With experience , it takes a lot of courage to join a gym as a beginner.I have decided to create a complete guide on How to lose weight in 30 days!

Understand how men lose weight

First their face fat starts to decrease, your chest fat or man boobs starts to decrease and  then your buttocks shrink. Then it comes from side to the front then on stomach and it is then your stomach fat disappears. 

Above all , this is so important because many males don’t know how lose weight in 30 days process occurs with their body. This why you can see many “Big Boys” doing a lot of cardio and crunches  and even then don’t see their stomach belly vanishes.

Heal your Nutrition first

I totally agree that you cannot follow a diet as you have really developed a habit . For myself, it is hard sometimes to eat whatever I want . However, I would suggest you make sure your everyday meal is balanced diet . In other words,  it should have carbohydrates, fats, proteins and veggies and water.

In your place I would have tried a 5 day diet meal plan. (Divide meals into 3 portions (33% greens / 33% main course / 33% water) )

Diet plan

For example, you can do this diet plan for 5 days and get comfortable with it and then you can do it for 10 days and so on.


Making a 1500 calorie diet plan :

First need to know what is your BMR ( Num of calories you need to maintain your body weight)

Go to google put age height and weight  , tap BMR (you get it) 

55 * 24 = 1380 is the amount of calories you burn per day 

1500 – 1380 = +120 calories

Suppose you burn 600 calories —> 600-120 = 480 calories under then you are going to lose weight

THIS IS THE PHILOSOPHY BEHIND WEIGHT LOSS

Breakfast : 

4-5 egg whites (you fry them ) 100 calories 

1 egg white (16-20 calories)

100g Veggies 

(combined : 140-190 calories )

After that , Green tea with lemon (antioxidant)  0 calories (combined 250 calories) + slice of Bread

(85 calories) + 35 calories Jam (120)

Total : 370 calories

10 am 

2-3 tablespoon dahi/ yoghurt — make immune system strong (65 calories)

12:00 am

Small serving of baked/boiled sweet potato (150-200 calories) and some pepper

14:00  Lunch

You can eat whatever has been cooked and you cannot cook special for you

For example, you eat the same but in portions

E.g roti + 100g curry + 100 salads + water

Roti : 60 calories 

Curry : 250 calories with dal and with veggies 350-475 calories

Salads : 100 calories

Total 410 calories

16:00 Snack 3 (complex carbs) + green tea

For example , take 4-8 tablespoon (30-50gm) white rice ( 100-125 calories) 1 cup green tea 0 calories

19:00 Baked chicken or fish , lots of salad and water 

6 times a day with these types of meal is important here

3 main muscles to target (Legs, Chest & Back)

In other words, the more you train bigger muscles , the faster your body will build muscles.

Monday Tuesday Wednesday Thursday Friday
CHEST REST BACK REST LEG


Above all : Rest days are very important as your body will burn fat during those days


Chest Exercises at home :

  • 3 sets of  6-12 reps of normal push ups
  • 3 sets of 6-12 reps of wide push ups
  • 3 sets of 6-12 reps of close push ups
  • 3 sets of 6-12 reps of pyramid push ups
  • 3 sets of 6-12 reps of incline push ups
Push ups (Normal)
Above all, always look straight ahead you to maintain a core and a back locked

Wide Push Ups
In addition, your arms should be wider than your shoulder width

Close Push ups
Pyramid push ups
Similarly, Pyramid push ups are the one where you form a pyramid with your hands and then you do push ups 

Incline push ups
For example, you can do that with the border of your bed or table in your room. I am sure you can improvise

Back Exercises at home :

  • 3 sets 6-12 reps  of back extensions with  towel
  • 3 sets 6-12 reps of back hyperextensions
  • 3 sets of 6-12 reps of supermans
  • 3 sets of 6-12 reps of reachers 
  • 3 sets of 6-12 reps of reverse snow angels
Back extensions with towel
For instance, roll a towel into a tube. In addition, lie back down on a gym matt. Furthermore, grab the towel ends with your hands wider than your shoulder width and then bring it back below your shoulder until you feel your back is being squeezed.

Back HyperExtensions
Supermans
Reachers
Reverse Snow Angels

Legs :

  • 5 sets of 6-12 reps Full Squat
  • 5 sets of 6-12 reps Split Squats
  • 5 sets of 6-12 reps of jump squats
  • 5 sets of 6-12 reps lunges for both legs
Full Squat
Split Squat
For instance , you can do this with a bench at home
Jump Squat
For example , always maintain the squat position when you reach the ground after the jump
Lunges

PLEASE NOTE YOU ARE NOT OBLIGED TO PERFORM ALL THE EXERCISES IN THE SAME ORDER, YOU CAN TRY THEM AT FIRST IN THE SAME ORDER AS EVERYONE HAS ITS EACH LEVEL OF INTENSITY. HOWEVER, TRY THEM WITH GOOD FORM AND YOU CAN ALSO KEEP TUNED WITH MY YOUTUBE CHANNEL(ASHVEDTALKS)  WHERE I WILL DEMONSTRATE ALL THE MENTIONED EXERCISES

Practice other intense activities

To conclude , as you are very well aware, playing football and swimming is a great fitness and great tip for fat loss . You can try practicing them during your rest days and also it is fun .

Ashved Fitness

Hi , I am Ashved Lochun , an aspiring lifestyle blogger. This blog is dedicated to helping people in all aspects of life

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