Men have the benefit of being able to burn fat more quickly than women because of hormonal and muscle mass differences. To lose fat, you must burn more calories than you consume every day. You do this by incorporating both consistent weight training to increase your muscle mass, which in turn increases your metabolism and helps you burn fat at all times, and consistent cardiovascular exercise to burn a significant amount of calories during each workout. The best way for men to burn fat is to exercise consistently and follow healthy eating habits.
Weight-train three days per week. On Mondays, Wednesdays and Fridays, complete three sets of 8 to 12 repetitions each of chest press, military press, rows, upright rows, bicep curls, tricep kickbacks, squats, deadlifts, calf raises and abdominal crunches. Allow your muscle groups one to three minutes in between sets and exercises to adequately recover. This type of training program will cause an increase in muscle mass and thus an increase in your metabolism.
Do cardiovascular workouts three days per week. On Tuesdays, Thursdays and Saturdays, complete 30 to 60 minutes of cardiovascular exercise. Running is the most efficient exercise in terms of burning the most calories in the least amount of time, but choose activities that you enjoy so that you’ll be consistent with your workouts.
Monitor your food and drink intake. As a male, you have the benefit of having a faster metabolism, meaning you can eat more calories without gaining weight. If you’re interested in losing weight, however, you need to make healthy food and drink choices. Limit your soda and alcohol intake and stay away from fried and fast foods. It’s very easy to cancel out the calories you’ve burned from exercise in a single high-fat, high-calorie meal, so set yourself up for success by eating fruits, vegetables and lean proteins such as chicken and turkey.
Things You'll Need
Use a tape measure to measure the diameter of your waist at your belly button level. Write down your waist size. You will use this as a way to monitor your progress. Although you may gain some pounds with weight training, your body will become leaner because of the decrease in body fat. After eight weeks, use the tape measure to re-measure the diameter of your waist. Write down your new waist size and note any progress. With healthy eating habits and consistent cardiovascular and weight training, you should see a decrease in waist size, signifying a decrease in body fat percentage.
When weight training, be sure to lift an appropriate amount of weight. Do not try to lift more than you can comfortably control in an attempt to maximize your workouts. You should choose a weight that allows you to complete 8 to 12 repetitions, no more and no less. Use a spotter for any exercise in which you’re holding the weight over your head or face.