Maintaining a healthy body weight is an important part of fitness for men. As noted by the Mayo Clinic, excess body fat is especially dangerous for men because they tend to carry it in the abdominal region. Abdominal fat has been linked to illnesses such as diabetes and cardiovascular disease. With the correct lifestyle changes, any man can lose weight quickly and safely.
Calorie Reduction
According to the American Council on Exercise, the most important component of a weight loss plan is maintaining a negative calorie balance. This means that you must eat fewer calories than you burn each day. Figure out how many calories you eat each day by keeping a log for a week before you begin dieting. Find your average daily caloric intake with a calorie counter. Cut 750 calories each day, which will put you on track to lose 1 1/2 lb. per week.
HIIT
High-intensity interval training, or HIIT, is a method of cardiovascular training that uses varying intensities to speed calorie burning. HIIT is best performed on a stationary bike or running track to reduce the risk of falling from a machine. Following a 10-minute warm-up at a moderate pace, sprint as fast as you can for 30 seconds. Immediately following the sprint, return to your warm-up pace for 60 seconds. In your first HITT workout, try to complete five intervals. Do at least three HIIT workouts per week. Each week, add one more interval.
Strength Training
Resistance training speeds weight loss because muscle gain boosts your metabolism. Resistance training is an especially effective weight loss method for men, who tend to have an easier time gaining muscle than women. Engage in a weight training program three times per week, training your entire body each training session. Use exercises that target more than one muscle group at a time, such as deadlifts, chest presses and rows. For more guidance, refer to the American Council on Exercise website.
References
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
- The Mayo Clinic: Belly fat in men: Why weight loss matters
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