Regardless of your age, it is possible to shed weight – as long as you follow the right men’s fitness regime.
Many men try losing weight in various ways without succeeding in it, but give up along the way because it gets too tough.
Before you get into any ‘weight loss for men’ program, it is important to know why you are getting into it. You do not want something that promises you quick results, but rather something that will last for a long time.
That makes it important to know what you should be looking for in weight loss plans for men – at least to increase the chances of your success.
Table of Contents
- 1 What to look for in these fitness programs
- 2 Best workout programs for men
- 3 Final thoughts
What to look for in these fitness programs
It must have both an exercise and diet plan
You cannot expect to achieve success in your weight management when you fail to incorporate either of these.
Therefore, they must be present in the program you decide to use or work on, so that you increase your success in the long term.
Both daily workouts and solid meal plans are necessary, and it must be sustainable enough for you even when you are busy.
One diet that proves popular, for instance, is the DASH diet (Dietary Approaches to Stop Hypertension), which works well for people managing high blood pressure and helping in losing weight after 50 for men.
It limits the intake of highly-processed foods, sodium, added sugars, and high-calorie meats, while increasing the intake of vegetables, fruits, low-fat dairy, whole grains and lean protein.
The meals must have a good mix of fats, carbs and proteins
When you are selecting a program that encourages you to lose weight sustainably, you need to pick one that promotes healthy nutrition – a good balance of all the major food groups.
Do your best to avoid plans that restrict these nutrients, such as those that cut off dietary fat or carbs completely, because these are essential for your body to function at its best.
Obtaining a good balance of macronutrients will ensure your body remains healthy and loses weight sustainably
The general rule of any good diet plan is to incorporate healthy fats, lean protein, and slow-burning carbs.
That means, at every meal, fill half of your plate with fruits and vegetables, a quarter with whole grains, and a quarter with healthy proteins.
The mix should also include healthy fats, and a small amount of dairy-based food or calcium alternatives.
A diet that is lowering carbs is great for short-term weight loss, but it should not be a feature over a long-time period because of the side effects of the ketosis process; including bad breath, nausea and mental fatigue.
It should offer an age- and gender-specific meal plan
Everyone’s body is different – just because something worked for someone you know, does not mean it will work for you.
Make sure that the weight management program you select keeps these factors in mind.
You can even make a better choice by choosing something that works for people in the same age range as you, or following a plan that has customized gender and age-specific workouts and menus.
As a general rule, men will need more calories than women, and a younger adult will need more calories than an older adult even when they are losing weight.
The plan should be highly rated
Customer feedback might be the last thing on your mind, but it is good to check it out when you are thinking of settling into a certain program.
Make sure to search for one that has many reviews, as this boosts the chances of the overall feedback being more accurate.
Best workout programs for men
Workouts will assist you to burn calories faster, and it becomes effective when you combine it with healthy eating.
Even when you are not following a specific diet, exercising and burning between 400 to 600 calories every session for five days in a week can help you shed pounds sustainably.
It is good to factor in your preferences for exercise and your individual goals, but there are two main tips that will help you head in the correct direction. They are:
Circuit training (combination of resistance and cardiovascular exercises)
These are both essential when you are aiming to become or maintain slimness.
The cardio workouts will help in burning calories, while resistance exercises force the muscles to build their strength and mass.
Both will work together to keep your metabolism high and active, so that you burn extra calories throughout your day, as well as tone any problem areas.
Because life is very busy sometimes, you may not have the chance to do an extensive workout. In this case, do a circuit training workout, which combines both of these into one workout.
The cardio workouts include jogging in place, jumping rope, using stationary bikes, burpees or box jumps.
Combine it with strength training exercises like deadlifts, squats, kettlebell swings, sit-ups, planks, lunges, pull-ups, and so on.
Continuous Cardiovascular exercise, or HIIT
HIIT, or High Intensity Interval Training, is among the most effective exercise regimes you can do when you are not doing circuit training, and it helps to enhance your fat loss and weight management.
Both Continuous cardiovascular exercise and HIIT are very good at helping you losing weight, according to the findings of a recent study.
You need to be careful when handling HIIT in particular. Do not just do the high-intensity exercises without giving your body a chance to recover; otherwise, you risk inuring yourself.
It does have an advantage though – you can do it if you are tight on time because all the major workouts are grouped into a short time in your day.
Some instances of cardiovascular workouts that prove effective in weight loss for men include running or jogging, using elliptical machines, climbing steps, walking uphill, swimming, and rowing.
The main priority here is finding an activity you enjoy or something you are interested in, and factor in whether you have injuries or arthritis so that you know if you will choose lighter exercises.
Many people try losing weight without success, and you might have been one of them.
However, do not be discouraged, as the key to sustainable weight management involves healthy eating and exercise.
Just keep it simple, and you will be more motivated to stick with it in the long term.