Taking care of your health by losing weight if you are overweight is one of the best decisions you can make. Fortunately for men, losing weight is often easier because muscle tissue burns calories and men generally build this tissue faster. Because male and female bodies are different, an exercise program that is focused toward the strengths of the male body will help you reach your goals in the shortest amount of time.
Step 1
Watch what you eat. No matter how much you exercise, an out-of-whack nutrition program can slow your progress or completely sabotage your results. The calories of your diet should be made of 55 percent carbohydrate, 20 percent protein and 25 percent fat. Sources of food should be whole-grain and vegetables, low-fat chicken and turkey breast, and unsaturated fats from sources such as olive oil.
Step 2
Work with kettle bells. The explosive, full-body motion of a kettle bell workout is ideal for fast calorie burn and rapid weight loss. According to a study performed by the American Council on Exercise, a single kettle bell workout can burn the same amount of calories as running at a six minute per mile pace. Do a kettle bell workout one time a week by performing single and double-handed kettle bell swings, figure eights and windmills.
Step 3
Work with dumbbells. Strengthen your muscles with dumbbells two days a week, in conjunction with kettle bell workouts. Leave at least a day of rest between each session. Work with dumbbells by doing exercises for three sets of eight to 12 repetitions. Start your session with dumbbell bench presses and dumbbell rows, and then move to dumbbell squats, bicep curls, shoulder presses and dumbbell deadlifts.
Step 4
Sprint. High intensity interval training is a rapid way to burn lots of calories. While several protocols exist, a Japanese scientist, Izumi Tabata, found that clients who participated in his Tabata protocol burned more calories for up to 48 hours after the session was finished. To perform his 14 minute protocol, warm-up with a slow jog for five minutes then sprint as hard as you can for 20 seconds, followed by 10 seconds of walking. Repeat the workout cycle eight times and cool down for 5 minutes with a slow jog.
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