When it comes to losing weight, nothing is more important for men than losing extra calories stored as fat and replacing them with muscle. While you can certainly lose weight through diet alone, health and fitness experts agree that permanent weight loss is the product of two components--diet and exercise. Diet helps to reduce the amount of stored fat, and exercise helps to insure that it stays off. Before you begin any weight management program, it's important to understand some basic concepts about burning fat.
BMR and Normal Body Composition
As a rule, men are leaner than women. Men are between 18 to 25-percent body fat. Women are between 25 to 31 percent. As men become more active, stored fat is replaced by metabolically active muscle tissue. The result is a higher number of calories burned by their basal metabolic rate (BMR)--the body's idling speed. The most efficient way to burn fat and keep it off is by increasing your BMR. To calculate your BMR, use the following formula:
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
For instance, a 40 year old, 200 lb man, 72 inches tall has a BMR of 1954.4 calories per day.
Aerobic Exercise
Add 20 to 30 minutes of aerobic exercise to your daily routine. Physical exercise burns calories during the exercise period and helps to maintain a higher BMR throughout the rest of the day. Good examples of aerobic exercise include running, swimming, cycling and walking. A 190 pound man cycling at 15 miles an hour can expend nearly 900 calories in one hour. Add that value to your BMR for total calories burned per hour.
Strength Training
Strength training is an effective way to increase muscle mass and reduce fat. It can be done using a number of approaches--home calisthenics, free weights, weight machines or physical activities. Adhering to a simple program of push-ups, pull-ups, sit-ups and other exercises that build muscle will tip the balance toward a higher percentage of leaner, more metabolically active tissue. Add free weights or routines on weight-training machines and you'll be able to accelerate the process. Another simple and fun way to build muscle is to engage in outdoor activities that build strength. Examples are canoeing, whitewater rafting, rock climbing, hiking and other activities that build muscle mass.
Better Dietary Choices
Learning how to improve dietary choices is a great way to help boost your BMR, provide energy for physical fitness and lose fat. The average active male requires 2,000 to 2,400 calories a day to remain healthy and fit. Replacing commercially prepared fast foods with whole grains, fresh fruits and vegetables can help you feel satisfied and insure that you're getting the vitamins and nutrients you need. Many experts suggest eating more frequent smaller meals that keep your metabolism running at a higher speed throughout the day instead of fewer, heavier meals laden with calories. Avoid fasting or skipping meals--both can contribute to slowing down your BMR.
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