For a number of genetic, environmental and personal reasons, men put on some weight and get out of shape. Fortunately, as multiple studies suggest, most men can lose weight and get back into shape easily than women. To shed those extra pounds and improve your fitness, you will need strong dedication and commitment towards maintaining a healthy diet plan accompanied by a regular exercise routine. Here is exactly what you should do to lose weight quickly.
Reduce your calorie intake
Achieving and maintaining a negative calorie balance is the key to losing weight. This simply means that creating a calorie deficit by burning more calories than you eat. A negative calorie balance will shift your body metabolism to use fat as a source of energy instead of glucose. 1 lbs of body fat contains 3,500 calories, so if you want to lose 1 lbs a week, you should aim to reduce at least 500 calories from your diet, or if your goal is losing 2 lbs per week, cut 1000 calories each day.
Check your eating speed
The faster you eat, the more are the chances that you will grow fatter than those who take enough time to chew their food. Your body takes approximately 15-20 minutes to tell the brain that the stomach has had enough. If you eat faster, the satiation signals received by the brain become slow that will elude your fullness feelings and lead to overeating and obesity. So you are advised to avoid eating food quickly and chew food properly (It will also help you in better digestion).
Drink sufficient water
WHO recommends that a healthy adult should drink at least 8 glasses of water per day. Drinking sufficient water is important to keep yourself well hydrated, stay healthy and lose weight. Interestingly, drinking less water shifts the body metabolism to retain water weight. Drinking a glass of water before a meal fills up space in the stomach and helps you to reduce the amount of food you are going to eat. It also stretches stomach wall that sends satiety signals to the brain and thus helps avoid overeating.
Perform Resistance Training
These are the special type of exercises that aid in the fat-burning process by putting stress on muscles to consume more fat. Performing weight-training exercises will not only help you lose fat quickly but also build muscle mass. Additionally, these exercises focus on training your entire body and thus keep you active and focused. The best examples include chest presses, bench presses, rows and deadlifts.
Start HIIT (high-intensity interval training)
These exercises are the ones that pump your heart and boost your metabolism. The main feature of these exercises is the variation in intensity that speeds the calorie-burning process. The best HIIT exercises include walk and sprint, run and sprit, mountain climb, infinite squats, situp and jump and infinite burpees.
First, warm up your body at a slow pace. For the first 30 seconds, perform any of these exercises as fast as you can and then return to a slower pace for next 30 seconds or one minute. Complete 2-3 intervals during your first session and gradually increase the number of intervals over weeks.
Begin moderate aerobic activity
Aerobic exercises like swimming, jogging and cycling increase your heart rate and can help you make stamina for performing other weight loss exercises discussed above. They also support you in stimulating the calorie burnout. Adult men should perform 150 minutes of aerobic exercises per week.
Perform circuit training
As its name suggests, circuit training means a loop of exercises that consist of both aerobic activity and resistance training. Perform an aerobic activity for 20 minutes to pump your heart. Don’t take rest in between and start doing strength training exercise. This will increase calorie burning and build muscles and in turn helps you lose weight quickly.