The ability for a male to lose weight is really more about commitment than anything else. The male body will burn more calories on average than a female can due to greater muscle mass and testosterone levels. However, the same basic weight loss principles apply. The basic weight loss formula is a relatively simple concept that requires eating fewer calories and burning more of them. Once you make the commitment to a more controlled daily calorie program and incorporate consistent exercise, you will lose weight.
Diet
The basic principle to understand when attempting to lose weight, is that you must burn more calories than you eat. 3500 calories is equal to 1 lb. This means you must burn in excess of 3500 calories per week to lose 1 lb. You can have an immediate impact on your caloric intake by avoiding soft drinks. These drinks typically contain about 150 empty calories each. The same rule applies to alcohol. Beer is a common beverage choice for men, but it also piles on the pounds. Stick to drinking water and tea and you will benefit from the results. Beef consumption is another quick avenue for reducing calories. While beef provides many great benefits such as iron and protein, fatty beef is not good for your health. Purchase beef that holds a lean percentage of 90 or higher and you will save a great deal of calories. When cooking a meal, avoid consuming a portion size that is larger than 3 oz.
Strength Training
Strength training is a great way for men to create leaner muscle tissue and tone the body. The incorporation of a strength building program will also increase muscle metabolism which increases the rate at which your body burns calories and fat. The basic idea behind a strength program for weight loss is to lift light weights and perform a high amount of reps. At the conclusion of one of these workouts, your body will break down the muscles and rebuild over a period of 24 hours. During this time, you are still burning a large amount of calories even during periods of rest. This program should be done between two and three times per week on days that are not consecutive. Never strength build on consecutive days as your body needs the next day to recover. You can perform some of the following exercises but are not limited to them. These include bench press, crunches, leg raises, push-ups, lunges, squats, military press and triceps pull-downs.
Cardio
A consistent cardio program is a great way to burn a large amount of calories in a short amount of time. The basic concept of cardio is to elevate the heart rate for a period of time. Almost any consistent movement is considered cardio because your body requires energy to make movement happen. Your body consumes energy from calories. You can control the amount of calories you burn by incorporating more regular exercise. When selecting the cardio activities you will perform, be sure to choose items that you like. If you despise running, than you won't do it with regularity, so avoid it. Some examples of cardio are running, walking, swimming, bike riding, playing racquetball, basketball, using an elliptical machine or jogging on a treadmill. You should do this activity for a period of 20 to 60 continuous minutes three to five days per week. Your metabolism will increase allowing the body to burn more calories.
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