In general, men have more muscle mass than woman, which means they naturally have a higher percentage of muscle and a lower fat content. This allows men to consume more calories and maintain their weight. And, when men reach a weight level that exceeds their personal desires, they can lose weight in a much quicker fashion as well. This will take place by increasing calories burned and boosting metabolism with a consistent cardio and strength building routine.
Cardio
Men have the ability to burn large quantities of calories, but must engage in regular active movement to do so. A good way to trigger this calorie burning ability is to incorporate a regular cardio program. The goal of a cardio program is to generate a higher heart rate for a continuous period of time. This increases blood flow, strengthens the heart and maximizes calorie burning. A good cardio routine will last from 20 to 60 minutes. The time variation is based on your current ability. As you get stronger and better conditioned, you will be able to exercise for longer periods of time.
Cardio consists of any activity that involves continuous movement. This activity can be any of the following items, but is not limited to just them. These are walking, swimming, cycling, running, playing sports like basketball, racquetball or tennis, or using an elliptical machine or treadmill.
Make sure to only pick activities that you don't despise. If you start to run, but you hate running, this routine will not last. Always try and select items that you can do on a regular basis to stay consistent.
Strength Training
If you're a typical male, adding a strength building routine into your weekly regimen is the best way for you to turn your body into a fat burning mechanism. This is accomplished by doing a routine that involves lower weight resistance with more repetitions. The net benefit is that you build a more lean and strong body design. The largest benefit to strength training is that your body will continue to burn fat and calories for longer periods of time after your workout is done.
When you complete a workout, your body will break down the muscles and rebuild. To accomplish this, your body burns large quantities of calories over the next 24 hours. This calorie burning--which often equals fat burning--will even take place during sleep and periods of inactivity.
Avoid doing a strength building routine on the same days in which you perform cardio. You only need to do this strength training two or three days per week, and on days that are not consecutive.
Some examples of strength building exercises are crunches, military press, bench press, lunges, calf raises, squats, and triceps pull downs. A very effective routine only needs to last for a period of 20 to 30 minutes. You should move from exercise to exercise with limited time in between. Perform three complete sets of 10 to 15 reps for each activity.
Schedule
To gain the most benefit from exercising, men should maintain a schedule that includes some form of activity almost every day. Cardio should be done anywhere from three days per week to everyday, while strength building should be completed no more than two or three days per week. The amount of time spent per workout and the frequency you perform it is largely dependent on your current ability level and health situation.
0 komentar:
Posting Komentar