Let’s find out ‘What Are The 5 Exercises You Shouldn’t Waste Your Precious Gym Time On?’ Contrary to popular belief, males tend to lose weight more quickly than women, according to Medical News Today. One explanation might be that males typically have more lean muscle mass than women.
However, there are several workouts that guys shouldn’t perform for weight reduction, even if you believe your regimen is strong enough to get you started on your fat-burning quest. We spoke to an expert to get some helpful weight reduction advice for men, including which workouts aren’t worth your time.
According to Medical News Today, you’ll burn more calories the more muscle you have on your body. As a result, males often lose weight more quickly than women. Even if it sounds a little harsh, a 2018 study supports this claim. Over 2,000 overweight, pre-diabetic men and women participated in the study and followed a diet of 810 calories per day for two months. Men lost 16% more weight than women did, according to the data. The good news is that this information will help men lose weight.
All forms of exercise are always better than none at all, according to Mike Bohl, MD, MPH, ALM, Ro’s Director of Medical Content & Education, a licensed personal trainer, and a member of our Medical Expert Board. However, there are five exercises that men should avoid when trying to lose weight. Some exercises are not as effective at burning calories as others when it comes to burning fat. Additionally, some exercises simply won’t help you lose weight in a way that is noticeable. Continue reading to learn the five exercises that men shouldn’t perform in order to lose weight.
Ab Machine Workouts
First and foremost, unlike what you may believe, ab machine exercises do not result in a six-pack. According to Dr. Bohl, “Having a six-pack has more to do with the amount of subcutaneous fat that covers the muscle rather than the size of the muscle,” despite the fact that machines can help strengthen the rectus abdominis, the muscle responsible for the appearance of a six-pack.
While performing core exercises is still very important for maintaining balance, spine stability, and good posture, ab machine work alone won’t be enough to burn enough calories to get rid of belly fat.
Hip Abductor And Adductor Exercises
It’s not the best use of your gym time to do exercises for the hip abductors and adductors. According to Dr. Bohl, “These exercises work the muscles in a relatively small range of motion and probably aren’t burning enough calories to make them worthwhile.”
Posture-Focused Exercises Like Yoga And Pilates
According to Dr. Bohl, yoga and pilates are great for improving your balance, flexibility, and mental health but are not helpful for losing weight quickly. According to Dr. Bohl, “these exercises burn a relatively lower number of calories for the time they take up.”
Moderate-Intensity To Vigorous-Intensity Aerobic Exercises
Tennis, running, jogging, swimming, and other aerobic exercises are great methods to raise your heart rate, enhance your cardiovascular health, and burn calories. However, Dr. Bohl cautions that while a comprehensive exercise program, including one aimed at weight loss, must include some aerobic exercise, doing so at a high intensity level on its own can have detrimental effects on your body composition.
“You risk losing muscle mass if all you do is intense cardio without adding strength training to your routine. Because simply having more muscle mass is an efficient way to burn more calories throughout the day, this slows down your metabolism over time “says Dr. Bohl.
Single-Motion Exercises That Target Small Muscle Groups
Any exercise that demands more time from you than you have available needs to be reconsidered. Think about the “cost” of each exercise you perform when trying to lose weight. Why does that matter? Dr. Bohl offers a compelling viewpoint.
Your time at the gym is short and valuable. Your time must be spent efficiently if you want to lose weight. Example and point Incorporating single-motion exercises that concentrate on tiny muscle groups can be effective for developing those specific muscles, but it might not be the ideal strategy for losing weight. For example, bicep curls and calf raises are wise choices for increasing arm and leg strength, respectively. However, Dr. Bohl argues that when compared to full-body exercises, neither of these exercises will burn as many calories or be as effective at helping people lose weight.
What Exercises Should Men Do For Weight Loss?
Dr. Bohl advises focusing on exercises that engage multiple muscle groups at once, particularly large muscle groups, to make the best use of your time. Your legs are a great illustration.
“Numerous closed-chain exercises are excellent for working different body parts simultaneously. Exercises known as “closed-chain” can either use weights or just your body weight and are typically performed against a stationary object (such as the ground or a bar). Pushups, squats, pull-ups, and lunges are effective closed-chain exercises that can help you lose weight “says Dr. Bohl.
