Men are susceptible to carrying extra weight around the midsection. Having excess fat in this area can lead to a number of health problems, such as type 2 diabetes, heart disease and high blood pressure. It is especially important for men to maintain a healthy weight to avoid such problems. Men can achieve fast and effective weight loss by making changes to their diet as well as regular exercise.
Reduce your calorie intake. The most important part of the weight loss process is maintaining a negative calorie balance. This means that you must burn more calories than you consume. There are 3,500 calories in 1 lb. of body fat. If you want to lose 1 lb. a week, you must cut 500 calories each day from your diet.
Perform resistance training. This form of exercise speeds weight loss because muscle mass aids in the fat-burning process. Perform weight-training exercises three times each week, and focus on training your entire body during a workout session. Use exercises that work out more than one muscle group at a time, such as chest presses, rows and dead lifts.
Start high intensity interval training. This form of cardiovascular exercise speeds the calorie-burning process by using different levels of intensity. Perform HIIT on a stationary bike or on a treadmill. Start by warming up at a moderate pace and then go as fast as you can for 30 seconds. Immediately, return to the slower pace for 60 seconds. Attempt to complete five intervals during your first HIIT session. Perform a minimum of three HIIT sessions each week and increase the amount of intervals weekly.
Begin moderate aerobic activity. Adult men should perform a minimum of 150 minutes each week. For even greater health benefits, increase this amount. Any form of aerobic activity should increase your heart rate.
Perform circuit training. Circuit training is a combination of aerobic activity and resistance training. Do intense circuit training for 20 minutes. This will aid in burning fat and building muscle. Do not rest between each exercise and move from one to the next as quickly as possible.