There are many reasons why men gain weight and lose their fitness. Fortunately, you have the ability to recover your figure and lose weight quickly. With commitment and dedication you can improve your fitness and metabolism by losing weight quickly.
Steps
Method 1 of 3: Burn Calories Fast
Step 1. Begin a circuit training regimen
It is a combination of physical exercises designed to stimulate each major muscle group. The rapid transition from one exercise to another allows you to accelerate your heart rate more intensely than other types of physical activity: by doing so you can burn a greater amount of calories. By setting up a circuit training program you can therefore use more energy faster and consequently lose weight. You can perform different types of exercises in a circuit session, such as the ones described below.
- Do 3 sequences of 10 burpees. Read this tutorial to learn about the techniques in detail.
- Do 3 sets of 10 squats.
- Do 3 sets of 10 bench presses.
- Do 3 sequences of 10 lunges.
- Perform these exercises quickly to maximize your heart rate and burn an optimal amount of calories.
Step 2. Take the shots
Jerky running, unlike long distance running, involves running at full speed for short distances. This exercise speeds up your heart rate and is great for losing fat quickly. The explosive movement of the sprints also helps strengthen and shape the legs and abdominals, while increasing endurance and lung capacity. Follow the directions below to perform a jerky workout.
- Go to an athletics track or measure a 100m straight course.
- Do some warm-up by running or walking fast.
- After your warm-up, do some careful stretching exercises. The explosive movement can create tension or even cause muscle strain if you don't stretch properly for at least 10 minutes before starting sprints.
- Go to the beginning of the route and run quickly for all 100m. If this is your first sprint runs, run at about 50% of your maximum speed to make sure your body is prepared. Then it gradually increases.
- Walk slowly and return to the beginning of the path. If you still feel tired when you get back to where you started, rest until you feel ready to take the shots again.
- Perform 6-10 sprints for each session. Repeat this workout 2-3 times a week.
- Make sure you wear a sports jockstrap or at least some snug underwear during this type of workout. Quick movements can cause injury to the groin area or testicles if you don't use proper support.
Step 3. Start strength training
Most people believe that resistance exercises are the only ones that lead to weight loss, but strength exercises are just as important. Keep in mind that weight training stimulates your metabolism, so you can burn more calories even in the hours following physical activity. Furthermore, muscle tissue consumes a greater amount of energy than fat: for this reason, if you develop muscle mass, you can burn calories even when you are at rest.
- In this wikiHow article you will find valuable tips for building muscle that burns a lot of calories.
- Some useful exercises in this regard for men are deadlifts, pull-ups and squats. All of these are important for strengthening major muscle groups, such as the lats, legs and biceps. This site (in English) shows in detail the images of some exercises that you can perform.
Step 4. Vary your physical activity
You may be engaging in physical exercise regularly and not seeing the results you want. In fitness this aspect is called stall, or plateau, and occurs when the body gets used to the exercises you are doing, which therefore lose their effectiveness. To avoid this, you need to set up a new training program to renew your fitness regimen.
- You can also try to change the order of the different exercises. For example, if you've always done exercises for the abs, triceps, biceps, back and legs in this order, try changing it.
- Also try to develop new types of exercises that move the same muscle groups.
- Make these changes every 2-3 weeks to avoid stalling.
Step 5. Be aware of the possible risks of injury
While you may be enthusiastically motivated to lose pounds as soon as possible, if you are obese (with a BMI of at least 30) or haven't done much physical activity in the past year, throwing yourself headlong into an intense exercise regime can lead to injury. … Which of course could frustrate your efforts. Be careful not to force everything too soon.
Know your limits. Think about how long it has been since your last physical activity, how regularly you exercise in general (for example, do you walk all day for work or sit at a desk?), Recent injuries or illnesses, and finally about your current age
Method 2 of 3: Diet Weight Loss
Step 1. Stay well hydrated
In addition to all the other health benefits it brings, drinking water also helps improve metabolism which slows down if you are dehydrated; in this case you would not be able to burn many calories and it would become more difficult to lose the weight you want.
Step 2. Eat lots of protein
In addition to being important for building muscle mass, they also help speed up metabolism. This is because the body consumes a lot of energy to digest them; when proteins are regularly part of your diet, the metabolic rate always remains very high.
Good sources of protein are chicken, fish such as salmon and sardines, eggs, tofu, nuts, avocados and peas
Step 3. Eat healthy fats
Heart disease is the leading cause of death for men in the United States, and a diet high in saturated fat and cholesterol is a major contributor to heart problems. "Good" fats, such as mono- and polyunsaturated fats, lower cholesterol levels and reduce the risk of heart disease.
- Among the best sources for this are fatty fish such as salmon and sardines, olive oil, avocado and nuts.
- Even if you include healthy fats in your diet, make sure they don't provide more than 25-35% of your total calories. If you consume more of it, you could gain weight.
Step 4. Supplement your diet with iron
Deficiencies in this mineral can slow down your metabolism, so you need to make sure that this nutrient is always present in your diet. Good sources of iron are shellfish, red meat, lentils, beans, and spinach.
Step 5. Eat complex carbohydrates
It is important to ensure that these nutrients are consumed when building muscle mass. Without carbohydrates, the body would burn proteins to get the energy it needs, so the proteins could not form muscles. However, carbohydrates are divided into two categories: complex ones take longer to digest by the body than simple ones; consequently when you eat this type of food you allow your metabolism to remain very high.
Good sources of complex carbohydrates are grains, starchy vegetables, green leafy vegetables, and beans
Step 6. Add spicy ingredients to your dishes
Spicy spices such as chilli give an "energy boost" to the metabolism immediately after eating. It doesn't last very long, but if you eat something spicy regularly you can boost your metabolism. Try adding a teaspoon or two of chili powder to dishes to give them a new flavor and to speed up your metabolism.
Step 7. Eat lean meat
Although men usually enjoy a good steak, red meat is not the best food for health. Satisfy your craving for meat with lean ones, like poultry, and try not to eat more than 3 servings of red meat a week.
However, it is not necessary to completely eliminate it from your diet. Very lean cuts of pork or beef contain less fat and cholesterol, so they are suitable for figure and overall health. To be considered "very lean" the portion of meat must respect these criteria established by the experts: for every 100 g of meat there must be no more than 5 g of total fat, 2 g of saturated fat and 0, 95 g of cholesterol
Step 8. Keep track of the calories you consume
It is very important to keep track of calories to avoid overeating. Make sure you read the labels on the products you buy and write down everything you eat. In this way, you keep track of how much you eat by counting how many calories you are consuming in relation to the daily amount allowed. If you're setting yourself a daily limit, you need to start breaking the snacking habit.
You can also search for smartphone apps that help you track calories. There are different types and they allow you to accurately measure how many you eat
Step 9. Avoid too restrictive diets
Some people think that consuming very few calories each day helps them lose weight. Even though you may actually notice results in this sense, know that it is absolutely counterproductive: first of all, in this way you slow down the metabolism and consequently the calories you eat would remain in the body longer. Second, you are likely to lose muscle mass and your body will not be able to burn many calories. If you really want to lose weight, these flash diets are not recommended at all.
Method 3 of 3: Lose Weight By Changing Your Lifestyle
Step 1. Wait 20 minutes before indulging in the second serving or second course
During meals, the brain needs 20 minutes to feel satiety. During this time, you risk eating more than you need because you still don't feel full. Force yourself to wait 20 minutes before eating anything else; if you are still really hungry, you can indulge in more food.
Step 2. Don't eat in restaurants often
The portions served on the premises are generally too large and encourage you to eat well beyond the sense of satiety. They are also rich in sodium, an ingredient that encourages weight gain. Try to limit the occasions when you dine out as much as possible, to avoid the excess pounds.
Step 3. Move constantly throughout the day
If you stop, you slow down your metabolism and don't burn calories efficiently. There are many "tricks" for staying active.
- Take the stairs instead of taking the elevator.
- While watching TV, get up and take a few steps, or do push-ups.
- Reach nearby destinations on foot instead of by car.
- Stand on the bus or train instead of sitting down.
Step 4. Get plenty of sleep
Sleep deprivation slows metabolism and encourages appetite. This combination makes you eat more without burning energy efficiently, as a result you cannot lose weight.
Step 5. Reduce your alcohol consumption
The classic "beer belly" is a real problem for many men. Alcohol contains a lot of calories and promotes the accumulation of abdominal fat. Do your body and weight loss program a favor by keeping your alcohol intake to a minimum. This way you eliminate a lot of calories from your diet and you are able to lose weight.
