Workout Routines

The best weight-loss workout plan for tall, heavyset guys

If you're naturally a mountain, these routines and diet tips will have you dropping fat and adding muscle without any of that extra body weight.

by
Man pulling tire
Tim Tadder / Getty
Tim Tadder / Getty
Duration 45
Exercises 17
Equipment Yes

So you’re on the bigger side of the scale and looking to drop some pounds, but you’re having a tough time getting started? We’re here to help.

One thing we’ll say: Your problem is (probably) your diet. We know that’s the last thing you want to hear, but it’s the first thing you need to fix. We’ll say this loud and clear: It doesn’t matter what kind of training you do, or how much—if you’re eating too many calories or the wrong foods, you will not lose fat. Derek Peruo, a celebrity trainer at Peak Performance gym in New York City, has a fat-loss plan that will take care of the exercise side of the equation—plus diet and nutrition tips to shed fat. 

Directions

Frequency: Perform each workout (Day I, II, and III) once per week, resting at least a day between each session.

How to do it: Perform the exercises marked with letters as a circuit. Do one set of A, one set of B, then one of C before resting. Repeat until all the prescribed sets are completed for the circuit. You’ll do 3 sets for each exercise every week, but the reps will vary like so: week 1, 8 reps per set; week 2, 10 reps per set; week 3, 12 reps per set; week 4, repeat the cycle with heavier weights.

Expect to have lost about 4 pounds after one month. If you haven’t, you may need to reduce your intake of starchy carbs. 

3 strategies for big guys to lose more weight

1. Cheat only once per week

You should be strict about your diet every day, but you get one meal a week to eat whatever you want. If your discipline wavers in any department, don’t let it be your nutrition. Eat protein at every meal. It supports muscle growth, helps keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein powders are the best sources.

2. Drink water

Start the day with at least 16 ounces. Water is filling, and more of it will help you recover from training.

3. Do more work

To maximize fat loss in training, “you need to do a lot of work in a short amount of time,” Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, you’ll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets. You’ll find you have to rest less over time, even as the reps add up. On days you don’t lift, perform high intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15–20 minutes.

Day I Workout I

Exercise 1a.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
8-12 reps
As needed rest
With cross grip—arms crossed over chest.

Exercise 1b.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
3 sets
8-12 reps
As needed rest

Exercise 1c.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2a.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2b.

Back Extension You'll need: Bench How to
Back Extension thumbnail
3 sets
8-12 reps
As needed rest

Day II Workout II

Exercise 1a.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
3 sets
8-12 reps
As needed rest

Exercise 1b.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
8-12 reps
As needed rest
Hold the bar with an overhand grip as wide as you can.

Exercise 1c.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2a.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2b.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2c.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
3 sets
8-12 reps
As needed rest
Perform on an adjustable bench set to a 20-degree decline.

Day III Workout III

Exercise 1a.

Suitcase Deadlift You'll need: Barbell How to
Suitcase Deadlift  thumbnail
-- sets
8-12 reps
As needed rest

Exercise 1b.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
8-12 reps
As needed rest

Exercise 1c.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2a.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2b.

One-Arm, Elbow-in Dumbbell Overhead Press You'll need: Dumbbells How to
One-Arm, Elbow-in Dumbbell Overhead Press thumbnail
3 sets
8-12 reps
As needed rest

Exercise 2c.

Swiss Ball Rollout You'll need: Swiss Ball How to
Swiss ball rollout  thumbnail
3 sets
8-12 reps
As needed rest
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