BEST WORKOUT PLAN for iconic men. Motivating training routines best suited for fast results
Nowadays you can find workout plans everywhere, from celebrity youtube channels to fitness apps.
They all promise you the best results and convince you that there is no way to fail if you are motivated enough. And that is true. But what they don’t take into consideration is the fact that unlike your favorite YouTube fitness personality, your daily schedule may not include the necessary time for a very concentrated fitness routine.
That doesn’t mean that you will have to spend the rest of your life just dreaming about the body you could have, or that, you have to wake up at 2:30 am like Mark Whalberg. It just means that you have to create and manage your version of a workout plan. The one that takes into account all your business, family and social interactions that you need to handle every day.
Taking care of your body requires enthusiasm, aspiration and drive. It requires you to be able to focus on getting the best out of your time in the gym. It is a lesson of discipline and time management for any determined iconic man. Because when ambition fuels your desire for success you are unstoppable.
What type of exercises do you need to include in your routine? And how can you get the best results in the shortest time possible?
This is one of the most beneficial and most easily overlooked part of your workout plan.
You can not overlook cardio in your quest to get great and timely results. Even if you use it as part of your warm up the benefits will be huge.
Cardio can help you burn fat and calories if you’re looking to lose weight. It also is fantastic for your heart in that it makes it strong and helps it pump blood. It can also help you improve your breathing and can reduce your risk of heart attacks, lower your cholesterol levels, high blood pressure, diabetes and in some cases, prevent some forms of cancer from developing. It will accelerate your metabolism and help you gain more lean muscle and lose more body fat. All in all one of the best things you should have in your routine, no matter how little time you have.
Depending on your goals cardio will help you shape your body faster than any type of training. Start by treadmill power walks of about 30 minutes and work your way up from there. You will be surprised how good this part of your training will make you feel afterward.
As you move up towards your goals try to go for high intensity cardio, that shortens the time frame but raises your heart rate even more.
- Stairclimber
Like running, it can help you burn calories and fat. Unlike running, you don’t have to go for minutes without a break. Put more effort into it for a shorter time (say about 30 minutes) and when you hop off, grab a dumbbell and do a strength workout.
- Jumping rope
This is sort of a mix between the two workouts mentioned earlier. It’s best to do intervals of fast and slow jumps than jumping consistently for X minutes. If you can’t perform this move well, try jumping as fast as you can for one minute and resting for 20-30 seconds.
- Cycling
Have you ever wondered why those spin class attendees always walk out sweaty? Cycling might not seem like an intense workout, but an average build man can burn over 1,000 calories after one hour of cycling. So again, if you’re looking to shed that fat, get cycling.
Just like any other workout, you will need to let some time pass until your body can build resistance. Once it does, remember to change your workout and make it harder, little by little.
Going for a full abs workout at least once a week will help you get results faster than you have ever imagined. Tightening your midsection or working on carving out your abs isn’t hard. OK, it kinda is but as with everything body-related, it requires consistency and hard work. The six-pack can be an attractive feature of your body. But it has other benefits, such as helping you lose weight, making you a better runner, helping you reduce your risk of injury, and correcting your posture.
- Cable crunch
This one is not only fun, but it also makes you look like a pro. The kneeling (or standing) cable crunch helps you to train your core against strong resistance, strengthening this muscle without aggravating the lower back. You can do it at the beginning of your routine when you’re fresh to help prevent injury.
- Barbell side bend
This move is great to develop spine mobility. It also engages your obliques, abs (obviously) and lumbar spine. By adding a bit of weight, this will also help you strengthen all the engaged muscles. Be careful to watch your movements carefully. Only lean sideways and don’t let your body twist too much. Also, don’t bend sideways too far as this could cause injury.
- Flat bench lying leg raise
This move will surely get you there. You can either use your body weight or add weight by strapping weight bands around your ankles, holding a dumbbell between your feet. This workout can be performed anywhere, regardless of you having access to a gym or not. Leg raises are great because of how well they isolate your abs.
When people want to lose weight fast they think about toning their bodies and getting rid of excess fat. And seeing that only a full-body workout can help you get the results you deserve, you must pay extra attention to the infamous "Leg day". And this time we are talking about exercises that can help you tone up fast while retaining nice lean muscles. They are the first step in getting the "tree trunk" looks you always wanted for your legs. But first thing’s first.
Legs are fundamental. The stronger they are, the better your exercises and the more reps and weight you will be able to do over time. Try to get a couple of leg days in your week and you’ll be golden. And as always, leg workouts pave the way for an iconic man with iconic legs!
- Single leg glute bridge
As the name says, this exercise will target your glutes ‘real good’. But this move can target other areas too. The glute bridge also helps your lower back and your hamstrings, which are incredibly important areas for increasing your squat and improving your explosive power. It looks easy, I’ve tried it. But the more you do them, the more they burn. I like to add a bit of weight (grab a weight band that you can wrap around your leg) to increase resistance.
- Deadlift
This will not kill you. Although you might feel like it after a few reps. Your lower-body staple will build significant size in your legs and you will build a strong posterior chain that will help with posture issues and add a few inches to your overall height. Make sure to only add weight that you can handle and don’t go too crazy at first. You will build muscle, but you won’t want to injure yourself. Be careful with your back when lowering the bar. A good lifting belt is quintessential to sustain proper posture throughout.
- Barbell squat
You know we weren’t going to leave out the squat. I used to really dislike this move but learned to love it over time. This is the classic move of all leg moves that hikes up your muscle-building T-levels, by targeting your larger muscle fibers. You should always do squats on every leg day. It’s basic but it’s efficient. Over time, your squat will get better. Just be patient and keep working on it. Oh, and get ready for really toned legs!
For active determined men losing weight fast means little if you don’t get around to shaping your body for the performance and look like you deserve it. Losing weight fast will put a strain on the muscle groups you most frequently use, mostly the core. But you can burn unwanted fat and tone up just as easily if you make use of your other muscle groups as well. It will give the body a chance to rest some areas while burning fuel to sustain your efforts elsewhere.
Try some of these workouts during your next routine and keep increasing the weight for the best results. No need to go overboard. You can stick to the usual three sets and 12 repetitions for each. Remember, the best results happen over time. Consistency and effort are the key ingredients for success when it comes to working out. That is why we have listed the best exercises for biceps you can include in your workout plan. They all yield great results and boost your confidence in getting fast results.
- Overhead cable curl
This workout is specifically good for your front double biceps and makes your guns look amazing as you train. You can either do both cables at once or alternate between arms and focus on one at a time.
- Hammer curl
This move will typically be your strongest curl because all of our elbow flexors are actively engaged. The forearm and wrist are in a power position while holding the weight. Repeating this movement for a couple of sets will strengthen the muscle group during the workout.
- Dumbbell biceps curl
A classic move that every man should perform. Dumbbells let the wrists move freely which allows for a slight rotation of the wrist and forearm during the curl, in turn, thickening the muscle group and leading to muscle growth.
- Incline inner-biceps curl
This easily helps you stretch the long head of the biceps. Keep in mind that the more horizontal the bench is during your workout, the more the long head of the muscle will be stretched during your reps. This move is good for isolating the biceps muscle, so be sure to include these in most of your workouts for faster results.
All men want to be on top of their game everyday. That means they should strive to be prepared both physically and mentally to the best of their abilities. It should come as no surprise that if you want the fastest and most lasting effects when it comes to losing weight, you must be willing to go the extra mile and push through all the obstacles that come your way.
That is why you must put together your personalized training schedule. Just take your pick from the exercises that we have presented above and settle on the best way to tackle your goals, factoring in the amount of time you have at your disposal and the amount of effort you are willing to put in.
Note that losing weight requires first and foremost, a good amount of discipline and resolve, but also good dietary habits. Nobody can lose weight and eat junk food at the same time. So make sure you tailor fit your nutrition program according to your workout needs.
Start your journey to the body you always deserved right now! The first step is always the hardest, but if you follow your program you will be more determined to see it through to the end.
They all promise you the best results and convince you that there is no way to fail if you are motivated enough. And that is true. But what they don’t take into consideration is the fact that unlike your favorite YouTube fitness personality, your daily schedule may not include the necessary time for a very concentrated fitness routine.
That doesn’t mean that you will have to spend the rest of your life just dreaming about the body you could have, or that, you have to wake up at 2:30 am like Mark Whalberg. It just means that you have to create and manage your version of a workout plan. The one that takes into account all your business, family and social interactions that you need to handle every day.
Taking care of your body requires enthusiasm, aspiration and drive. It requires you to be able to focus on getting the best out of your time in the gym. It is a lesson of discipline and time management for any determined iconic man. Because when ambition fuels your desire for success you are unstoppable.
What type of exercises do you need to include in your routine? And how can you get the best results in the shortest time possible?
What to focus your workout on for fast results?
Cardio
This is one of the most beneficial and most easily overlooked part of your workout plan.
You can not overlook cardio in your quest to get great and timely results. Even if you use it as part of your warm up the benefits will be huge.
Cardio can help you burn fat and calories if you’re looking to lose weight. It also is fantastic for your heart in that it makes it strong and helps it pump blood. It can also help you improve your breathing and can reduce your risk of heart attacks, lower your cholesterol levels, high blood pressure, diabetes and in some cases, prevent some forms of cancer from developing. It will accelerate your metabolism and help you gain more lean muscle and lose more body fat. All in all one of the best things you should have in your routine, no matter how little time you have.
Depending on your goals cardio will help you shape your body faster than any type of training. Start by treadmill power walks of about 30 minutes and work your way up from there. You will be surprised how good this part of your training will make you feel afterward.
As you move up towards your goals try to go for high intensity cardio, that shortens the time frame but raises your heart rate even more.
- Stairclimber
Like running, it can help you burn calories and fat. Unlike running, you don’t have to go for minutes without a break. Put more effort into it for a shorter time (say about 30 minutes) and when you hop off, grab a dumbbell and do a strength workout.
- Jumping rope
This is sort of a mix between the two workouts mentioned earlier. It’s best to do intervals of fast and slow jumps than jumping consistently for X minutes. If you can’t perform this move well, try jumping as fast as you can for one minute and resting for 20-30 seconds.
- Cycling
Have you ever wondered why those spin class attendees always walk out sweaty? Cycling might not seem like an intense workout, but an average build man can burn over 1,000 calories after one hour of cycling. So again, if you’re looking to shed that fat, get cycling.
Just like any other workout, you will need to let some time pass until your body can build resistance. Once it does, remember to change your workout and make it harder, little by little.
Core workout
Going for a full abs workout at least once a week will help you get results faster than you have ever imagined. Tightening your midsection or working on carving out your abs isn’t hard. OK, it kinda is but as with everything body-related, it requires consistency and hard work. The six-pack can be an attractive feature of your body. But it has other benefits, such as helping you lose weight, making you a better runner, helping you reduce your risk of injury, and correcting your posture.
- Cable crunch
This one is not only fun, but it also makes you look like a pro. The kneeling (or standing) cable crunch helps you to train your core against strong resistance, strengthening this muscle without aggravating the lower back. You can do it at the beginning of your routine when you’re fresh to help prevent injury.
- Barbell side bend
This move is great to develop spine mobility. It also engages your obliques, abs (obviously) and lumbar spine. By adding a bit of weight, this will also help you strengthen all the engaged muscles. Be careful to watch your movements carefully. Only lean sideways and don’t let your body twist too much. Also, don’t bend sideways too far as this could cause injury.
- Flat bench lying leg raise
This move will surely get you there. You can either use your body weight or add weight by strapping weight bands around your ankles, holding a dumbbell between your feet. This workout can be performed anywhere, regardless of you having access to a gym or not. Leg raises are great because of how well they isolate your abs.
Leg workout
When people want to lose weight fast they think about toning their bodies and getting rid of excess fat. And seeing that only a full-body workout can help you get the results you deserve, you must pay extra attention to the infamous "Leg day". And this time we are talking about exercises that can help you tone up fast while retaining nice lean muscles. They are the first step in getting the "tree trunk" looks you always wanted for your legs. But first thing’s first.
Legs are fundamental. The stronger they are, the better your exercises and the more reps and weight you will be able to do over time. Try to get a couple of leg days in your week and you’ll be golden. And as always, leg workouts pave the way for an iconic man with iconic legs!
- Single leg glute bridge
As the name says, this exercise will target your glutes ‘real good’. But this move can target other areas too. The glute bridge also helps your lower back and your hamstrings, which are incredibly important areas for increasing your squat and improving your explosive power. It looks easy, I’ve tried it. But the more you do them, the more they burn. I like to add a bit of weight (grab a weight band that you can wrap around your leg) to increase resistance.
- Deadlift
This will not kill you. Although you might feel like it after a few reps. Your lower-body staple will build significant size in your legs and you will build a strong posterior chain that will help with posture issues and add a few inches to your overall height. Make sure to only add weight that you can handle and don’t go too crazy at first. You will build muscle, but you won’t want to injure yourself. Be careful with your back when lowering the bar. A good lifting belt is quintessential to sustain proper posture throughout.
- Barbell squat
You know we weren’t going to leave out the squat. I used to really dislike this move but learned to love it over time. This is the classic move of all leg moves that hikes up your muscle-building T-levels, by targeting your larger muscle fibers. You should always do squats on every leg day. It’s basic but it’s efficient. Over time, your squat will get better. Just be patient and keep working on it. Oh, and get ready for really toned legs!
Biceps Workouts Fitness
For active determined men losing weight fast means little if you don’t get around to shaping your body for the performance and look like you deserve it. Losing weight fast will put a strain on the muscle groups you most frequently use, mostly the core. But you can burn unwanted fat and tone up just as easily if you make use of your other muscle groups as well. It will give the body a chance to rest some areas while burning fuel to sustain your efforts elsewhere.
Try some of these workouts during your next routine and keep increasing the weight for the best results. No need to go overboard. You can stick to the usual three sets and 12 repetitions for each. Remember, the best results happen over time. Consistency and effort are the key ingredients for success when it comes to working out. That is why we have listed the best exercises for biceps you can include in your workout plan. They all yield great results and boost your confidence in getting fast results.
- Overhead cable curl
This workout is specifically good for your front double biceps and makes your guns look amazing as you train. You can either do both cables at once or alternate between arms and focus on one at a time.
- Hammer curl
This move will typically be your strongest curl because all of our elbow flexors are actively engaged. The forearm and wrist are in a power position while holding the weight. Repeating this movement for a couple of sets will strengthen the muscle group during the workout.
- Dumbbell biceps curl
A classic move that every man should perform. Dumbbells let the wrists move freely which allows for a slight rotation of the wrist and forearm during the curl, in turn, thickening the muscle group and leading to muscle growth.
- Incline inner-biceps curl
This easily helps you stretch the long head of the biceps. Keep in mind that the more horizontal the bench is during your workout, the more the long head of the muscle will be stretched during your reps. This move is good for isolating the biceps muscle, so be sure to include these in most of your workouts for faster results.
All men want to be on top of their game everyday. That means they should strive to be prepared both physically and mentally to the best of their abilities. It should come as no surprise that if you want the fastest and most lasting effects when it comes to losing weight, you must be willing to go the extra mile and push through all the obstacles that come your way.
That is why you must put together your personalized training schedule. Just take your pick from the exercises that we have presented above and settle on the best way to tackle your goals, factoring in the amount of time you have at your disposal and the amount of effort you are willing to put in.
Note that losing weight requires first and foremost, a good amount of discipline and resolve, but also good dietary habits. Nobody can lose weight and eat junk food at the same time. So make sure you tailor fit your nutrition program according to your workout needs.
Start your journey to the body you always deserved right now! The first step is always the hardest, but if you follow your program you will be more determined to see it through to the end.
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Loves to play with new ideas, binge writing, traveling and gourmet coffee. Professional writer of non fiction with over 8 years experience in putting words to paper. Fan of iconic movies, sports, The Arctic Monkeys and city breaks. Yes, he knows how good his coffee is.