Men have specific diet and exercise needs to maintain good health and to prevent weight gain. Your dietary and exercise habits play a role in whether or not you'll develop a variety of disease including heart disease and cancer. Thankfully, you can make changes in your lifestyle to reduce your risk of disease, increase your energy and improve your overall health.
Significance
Eating right and exercising can help you to live longer. According to the Centers for Disease Control and Prevention, eliminating 700 calories from your diet through food choices and exercise every day reduces your risk of heart disease, obesity, osteoporosis, cancer and diabetes. It's never too late to take up a healthy diet and exercise plan to improve your health as a man.
Diet for Weight Loss
For men to lose weight, a healthier diet must be adopted. This requires making good food choices and reducing your caloric intake. To do this, use a calorie calculator like the one at MyPlate. Input the foods you eat and their caloric content for each day for a week. Subtract 500 from this and this will give you the number of calories you can eat each day and still lose weight. Make sure these calories come from healthy foods like vegetables, whole grains, fruits, legumes, beans and lean sources of protein like fish.
Exercise for Weight Loss
Much of the time, a healthy diet and workout plan for a man is centered around losing weight. To lose weight, you have to perform cardiovascular activity. According to the American College of Sports Medicine, you need at least 30 minutes of cardiovascular activity, five times a week to lose weight while on a reduced calorie diet. Activities like running, jogging or swimming all qualify and the longer you work out, the more weight you can lose in a shorter span of time.
Bulk Up
To further improve your health and shed pounds even quicker, you can build muscle through weightlifting and other strength training exercises. According to the American College of Sports Medicine, you need at least 20 minutes of strength training twice a week to maintain muscular and bone health. Exercises like bicep curls, push-ups, sit-ups, lunges and squats can all help to tone your muscles and increase your overall muscle mass. This boosts your metabolism and helps you burn more calories in a shorter period of time.
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