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A Workout Regimen to Lose Weight for Men

by
author image Dani Arbuckle
Dani Arbuckle is a successful business writer with expertise in general management and strategic management. Arbuckle is also an active runner and marathoner who writes extensively on running and other sports.
A Workout Regimen to Lose Weight for Men
Your regimen should focus on cardio. Photo Credit Robert Lerich/Hemera/Getty Images

There are approximately 37.5 million obese men in the United States, according to the Centers for Disease Control and Prevention's 2009-10 survey. If you're overweight or obese, you're putting yourself at risk for numerous diseases, including diabetes and heart disease. But you don't need to be one of these statistics. Follow a regimen that includes exercise and a healthy diet to get yourself down to a healthy weight.

Step 1

A Workout Regimen to Lose Weight for Men
Get more than 250 minutes of moderate-intensity cardiovascular exercise per week. Photo Credit aaron_belford/iStock/Getty Images

Get more than 250 minutes of moderate-intensity cardiovascular exercise per week. According to the American College of Sports Medicine meeting this goal is clinically shown to produce significant weight loss. If you can only manage 150 to 250 minutes of weekly exercise, you may see modest weight loss.

Step 2

A Workout Regimen to Lose Weight for Men
Strength training workouts like weight training is important. Photo Credit Fuse/Fuse/Getty Images

Do strength training workouts like weight training, Pilates or yoga twice per week, as recommended by the Mayo Clinic. Strength training won't yield significant weight loss results, but it is essential for your overall health, and the Mayo Clinic notes that you'll burn more calories even at rest if you have greater muscle mass.

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Step 3

A Workout Regimen to Lose Weight for Men
Cut back your calorie intake. Photo Credit Warren Goldswain/iStock/Getty Images

Cut back your calorie intake. To lose weight, it's essential to burn more calories than you consume. According to the ACSM, combining diet with exercise is more effective for weight loss than exercise alone. Men normally need to consume around 2,500 calories per day to maintain weight but can generally cut back their calories to between 1,800 and 2,000 per day.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media