How To Lose 20 Pounds Fast For Men

Losing 20 lbs. is usually easier for men than women because men burn more calories, even at rest, according to the Mayo Clinic. Dietary changes and more physical activity will result in weight loss and many other health benefits. Men losing 20 lbs. can prevent, or reverse, chronic diseases such as hypertension, heart disease and diabetes, according to "Fitness: Theory and Practice."

Step 1

Burn 500 calories more than you consume per day to lose 1 lb. per week. Instead of junk food and fast food, eat foods such as whole grains, fruits and vegetables. Eat lean meats such as turkey, tuna and chicken. Healthy foods will improve the function of your body, speed up your metabolism and give you more energy to exercise. Lose weight faster by creating a larger deficit: cut calories and increase physical activity. Men should consume at least 1,800 calories per day.

Step 2

Use resistance training to gain muscle. Men have testosterone which allows them to build muscle faster than women, and people with muscle burn more calories even at rest, according to the Mayo Clinic. Use light resistance with a high number of repetitions, such as three sets of 15 repetitions. Too much resistance can cause hypertrophy, an increase in muscle size, resulting in weight gain instead of weight loss, according to "Fitness: Theory and Practice."

Step 3

Get 60 minutes of cardiovascular exercise five days per week. Exercise for short periods of time throughout the day if you don't have an hour. For example, run for 20 minutes three times a day. Choose activities you enjoy to make it easier to exercise for longer periods of time. Racquetball and full-court basketball can burn more than 700 calories per hour, depending on your body weight, according to Health Status Internet Assessments. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity, several days a week, may be necessary to lose weight.

Step 4

Incorporate interval training into your physical activity. For example, alternate between jogging a lap and running a lap until you complete two miles. Sprint up the stairs and walk down, repeating 20 times. Interval training is alternating between low and high-intensity for the duration of any cardiovascular activity. You will burn more calories interval training compared to staying at the same intensity level, according to the Mayo Clinic.