Although the creators of weight-loss programs often claim that their plan is the most effective way to lose weight, such generalizations are inaccurate. Not all weight loss programs work the same for everyone. You should evaluate a workout program not on the endorsements of others, but on factors that matter most to you. Before beginning any weight-loss program, consult a doctor.
Workout Schedule
Many weight-loss plans include workouts on six out of seven days of the week. While this may allow you to burn many calories, it can also be inconvenient. Frequent exercise can lead to overtraining. Overtraining can lead to injury, loss of motivation and decreased performance, which can mean you will have less intense workouts that burn fewer calories. Overtraining can lead to difficulty sleeping, which can impede weight loss in men. According to a study published in the March 2010 issue of the "Journal of Andrology," sleep is associated with higher testosterone levels. Testosterone helps build muscle and keep fat at bay, so inadequate sleep may stall your weight loss.
Workout Duration
Another feature that can determine whether a weight loss plan is best for you is the suggested duration of the workout. Some workout plans suggest you perform long sessions of low-intensity cardio to produce fat loss. Research suggests that interval training may be preferable to slow and steady cardio for weight loss; a study published in the July 1994 issue of "Metabolism" found that 15 weeks of interval training produced more weight loss and fat burning than 20 weeks of lower intensity exercise.
Exercise Selection
If the exercises recommended on a weight-loss program are ones you like, it may be the best one for you. If you don't like or cannot perform the type of exercises on the plan, you're less likely to stick with the program and find success. Weight-loss plans often have a balance of cardio and weight training, but you can find or design one that has a preferable proportion for your interests.
Nutritional Recommendations
You have to eat every day, so a plan that is too restrictive or recommends foods you don't like is unlikely to be the best plan for you. Although many weight loss plans recommend reduced carbohydrate intake, it is the number of calories you consume, not carbohydrates, that determine weight loss or gain. If you have trouble conquering your appetite, the best weight loss plan for you may be one high in fiber. Fiber makes you feel full, and fiber-rich foods tend to provide more volume for fewer calories, and thus can be more satisfying. Men should consume at least 38 g of fiber daily.
References
- Bodybuilding.com: Not Recovering? Overtraining & Diet May Be The Culprit
- "Journal of Andrology"; Sleep, Sex Steroid Hormones, Sexual Activities, and Aging in Asian Men; V.H. Goh, et al.; March 2010
- "Metabolism"; Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism"; A. Tremblay, et al.; July 1994
- Mayo Clinic: Dietary Fiber: Essential For a Healthy Diet
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