According to research conducted by Suhr's University College of Nutrition and Health in Denmark, men typically fail to lose weight because they are lacking in motivation and do not want to diet. However, with just a few small tweaks to your diet and some physical activity most days of the week, you'll watch the number on the scale drop in no time.
If you want to drop some pounds, there is no better place to start than the treadmill. Researchers at the Human Performance Laboratory at Truman State University compared calories burned running on the treadmill to doing an interval routine with kettlebells. At the same level of intensity and duration, participants burned more calories on the treadmill. To burn lots of calories on the treadmill, mix it up with incline intervals. Begin with the incline at 3 percent and run for 20 to 30 seconds, then return the incline to zero for a 30-second run. Repeat this sequence but up the incline to 5 and then 7 percent for one complete set. Aim to do eight to 10 sets.
Few men want to lose muscle mass at the same time they lose weight. Losing lots of weight quickly, more than 1.5 percent of your body weight per week, starts to eat away at your hard-earned muscles. To help preserve them, do strength training at least three times per week. As the вЂњMen's HealthвЂќ website reports, a Columbia University study examined two groups: one that did cardio and one that did strength training. Both lost 9 percent of their body weight, but 20 percent of that came from lean muscle mass in the aerobic group, while only 8 percent came from muscle with the strength-training group.
If you've hit the point where you are bored with stepping inside the gym, add an outdoor workout to your routine to keep your body challenged. This workout, which was published in "Men's Health" magazine, requires no equipment except a pair of tennis shoes. It mixes fast-paced exercises to burn calories and increase your metabolism. Begin with a 400-yard easy jog. Then run for 50 yards while raising your knees as high as you can. Next, do 10 sets where you skip for 50 yards. Finally, do a lateral shuffle to your left for 50 yards and then repeat to your right. Repeat the whole routine one more time.
Losing weight is the same for men and women; you need to eat fewer calories than you burn every day. To lose a pound a week, that equals about a 500-calorie deficit every day. You can achieve this through physical activity, a calorically restricted diet or a combination of the two. To prevent weight gain, the American Heart Association recommends 60 minutes per day of moderate physical activity. For effective weight loss, you may need to work out up to 90 minutes per day.