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Apr 22, 2011

Weight Loss Exercises for Men

On average, men are built with a higher level of muscle mass than woman. This means that men carry a larger percentage of muscle and a lower overall fat content than woman. The result is that men can take in more calories and still maintain their weight. The other benefit is that when men gain weight beyond their comfort level, they can lose the weight much quicker. The best way to accomplish this is to increase the amount of calories you burn through a regular strength building program and cardio workout.


  1. While men do have the capability to burn calories in a rapid fashion, you must still perform regular activities. One such way to burn a large amount of calories over a relatively short period is to engage in a routine cardio program. Cardio is any physical activity that generates enough body movement to increase your heart rate over a specified period of time. An increase in heart rate triggers a greater amount of blood flow, which strengthens your heart and generates an increase in calorie burning. This cardio routine should last between 20 and 60 minutes depending on your current level of fitness. As your conditioning improves, move your cardio time to the higher levels of this scale.

    Cardio is any continuous activity. This can be any of the following activities, but is not limited to them: swimming, running, walking, using a treadmill or elliptical machine, or playing sports such as racquetball, tennis or basketball. When selecting your activities, be certain that you do not dislike what you will be doing. If you despise running, you will not do this for very long. Pick things you can do on a routine basis. Consistency is the key with cardio.
  2. Strength Training

  3. For an average male, the addition of a strength training program into your weekly schedule is the best way to generate a high level of fat-burning. The best way to accomplish this is by lifting light weights at a high repetition rate. The correct weight is selected by muscle fatigue. If you feel muscle fatigue after 12 reps, the weight is correct. When you can lift 15 or more reps with relative ease, it's time to increase the weight.

    The major benefit behind strength training is that the body will continue to burn calories and fat long after the workout is complete. Immediately after the workout, the muscle fibers break down and rebuild. The muscles require energy to break down. This energy is found from the calories and fat in your body. The vast majority of this muscle breakdown occurs during the 24-hour period after your program.

    Never perform a strength training program on consecutive days. Your muscles need at least 24 hours to recover from a workout. You only need to perform this program two or three days per week to achieve results.

    Examples of strength training exercises are bench press, crunches, military press, squats, lunges, calf raises, push-ups and triceps pull-downs. Select six to eight exercises and complete two or three sets of 10 reps for each. The entire workout should not last any longer than 20 to 40 minutes. Move from exercise to exercise with limited rest in between.
  4. Schedule

  5. Men should incorporate a workout schedule that allows activity virtually every day of the week. Cardio should be done three days per week on the low side and every day per week on the high side. Strength training should be done no more than two or three days per week, but never back to back. The time you spend for each workout largely depends on your current abilities. As you gain a higher level of fitness and ability, increase the time you spend working out to the higher levels of the scale.

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