Losing weight is a challenging proposition for all men who may be set in their ways and not ready to make major changes in their lifestyles. However, if the number on the scale has simply gotten too high or you don't like looking at what you are seeing in the mirror, the time has come to make changes to help you lose significant weight in a short amount of time.
Step 1
Get on a cardio program to burn significant calories and increase your metabolism. One of the best programs involves sprinting. Go to your local high school or college track and measure off distances of 90, 80, 60 and 50 yards. Sprint 90 yards at top speed and then immediately sprint 80 yards as fast as you can. Go back to the starting line and do a 60-yard sprint followed by a 50-yarder. After you have run these four sprints, give yourself a two-minute break before repeating the set. Do another complete double-set before you leave the track. This will increase your metabolism. Do this four times per week.
Step 2
Start lifting weights. Not only will you gain strength, but you will cut fat from your body and that will help you get in better shape and lose weight. Using free weights is the best way to go, but it may be impossible if you don't have a partner to help spot you. However, you can do circuit training on a system like Nautilus to get stronger and cut fat from your body. Do this at least four times per week.
Step 3
Run, bike, swim or walk to get in at least 30 minutes of additional cardiovascular training. This is different from the sprint training described in step 1. In this workout, you will get your heart rate up and you will burn calories in order to lose weight and fat off your body. These are full body workouts that you should do at least four times per week.
Step 4
Make significant changes to your diet by cutting out fast foods, junk foods and trips to the convenience stores late at night to satisfy a craving. Limit your intake of red meat to one portion per meat. Eat white-meat chicken and fish for your protein. Have at least two portions of fresh vegetables and one portion of fresh fruit every day. Stop drinking sugared and carbonated beverages. Don't have more than one beer or one glass of wine per week. Take responsibility for what you put in your body if you want to lose weight quickly.
Step 5
Drink water and plenty of it. You should have 8 bottles of water (64 oz.) every day. Water will help your digestive system operate smoothly and lubricate your body. It is better for you than any sports drink. If you want to lose weight quickly, you must drink water.
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