According to New York's Integrative and Holistic Medicine Medical Center, men are more likely than women to develop fat around the midriff. This is an indicator of increased risk of high cholesterol, hypertension, respiratory problems and some cancers. You can achieve weight loss by adopting a healthy eating plan and engaging in a workout routine designed with men's specific needs in mind.
Considerations
Testosterone helps control levels of body fat. A study by endocrinologists at the University of Buffalo linked low testosterone levels to male obesity, showing that testosterone levels fall as body mass index increases. Therefore, a weight-loss routine for men should include exercise that induces the body to produce more testosterone.
Resistance Training
Resistance training may help increase your testosterone levels. A study published in the January 1997 edition of the "Journal of Applied Physiology" reported that intense resistance exercise elevates testosterone levels. Resistance training helps maintain and increase lean muscle tissue, which increases your resting metabolic rate, enabling your body to burn fat more efficiently.
Use a combination of resistance machines and free weights in a gym, focusing on the major muscle groups of the chest, back, shoulders and legs. Do bench presses or chest presses for the chest, lat pull-downs or row-pulls for the upper back, overhead presses or shoulder presses for the shoulders, leg presses for the legs and leg curls for the hamstrings. Choose a moderate weight for 10 to 15 repetitions.
Cardiovascular Exercise
Use a variety of cardiovascular equipment in a gym, such as the treadmill, elliptical machine, stair-climber, rowing machine or stationary bike. Do 20 to 45 minutes of low-intensity cardiovascular exercise at a steady pace to burn calories and fat.
Intense Cardio
High-intensity interval training can blast your metabolism into hyperdrive and keep your body in a fat-burning zone. Use any cardio equipment in a gym, or go for a run or bike ride outdoors. For example, cycle for five minutes to warm up, then break into a sprint for 60 seconds, then rest for 120 seconds for one interval. Do six intervals. Increase the sprint phase or number of intervals, or reduce your rest period as you get fitter and stronger.
Frequency
Do 20 to 45 minutes of low-intensity cardio exercise followed by 30 minutes of resistance training two or three times a week. Keep your resistance training intense by resting no more than 60 to 90 seconds between sets. Do three sets per exercise, including a warm up set. Do high-intensity interval training once or twice a week.
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