The Best Way to Lose Weight for Men
Pack on the Muscle
No matter what method of strength training is chosen, increasing muscle strength and mass is one of the most highly recommended fat loss tips for men. There are a few things that have to be kept in mind before training. The following tips will help prevent injury, assist the body in recovering,and ensure muscle growth occurs efficiently.
- Take in Protein Training creates microscopic tears in the muscle that have to be repaired. This is how growth occurs. By consuming an adequate amount of protein not only will growth occur, but recovery time can also be shortened. A good rule of thumb is to consume between one to two grams of protein per body weight.
- Don’t Overdo it While the main goal of training is to give muscles more than they can handle, it still has to be done safely. Lifting too much or doing too many repetitions can cause more harm than good and will take a lot longer to recover from. This can also put a lot of stress on the joints, furthering injury. A good tip is to start with a weight you can actually handle and do enough repetitions until the weight feels heavier than normal.
- Stay Hydrated Your body needs water for pretty much every activity and even more so for training. Keeping hydrated ensures you won’t suffer from fatigue or dehydration.
- Sweet Dreams Getting rest helps the body to repair cells without being interrupted by the normal routines of the day. And with training added to the mix, it’ll require even more rest to repair and build new muscle. So do yourself a favor and get that rest.
- Eat like you mean it Don’t under eat just because you’re trying to lose weight. When attending to a rigorous lifestyle coupled with strength training you’ll need a bit more calories than normally. Expending energy requires energy and training requires even more. The rule of thumb is to consume around 2500 calories per day with a majority of them coming from protein.
Cardio is not the enemy: Keep your heart in shape.
Eat the Right Foods
- Lean Meats Lean meats contain the protein your body needs without all of the added fat. Turkey, chicken, and lean ground beef are a few healthy options.
- Whole grains Whole grains provide fiber which helps to remain satiated after a meal. They also help to maintain healthy blood sugar and cholesterol levels. Barley, brown rice, and oatmeal area few popular whole grains.
- Leafy Greens Leafy greens are often fibrous which helps to remain fuller longer. They also contain high amounts of vitamins and minerals. Kale and spinach are two excellent choices.
- Beans and Legumes Beans and other legumes are protein packed and have high amounts of fiber. They also contain complex carbs which help to maintain healthy blood sugar levels. Black beans and kidney beans are two popular choices.
- Nuts Nuts contain protein, fiber, and heart-healthy fats. All three are key ingredients to staving off hunger while reducing fat storage. Almonds are a great option to start and walnuts can reduce fat storage and increase insulin metabolism.
Cut the Crap
A healthy lifestyle and diet are two important staples to loosing weight. However, that can all be undone in an instant if you eat foods that aren’t good for you. Fast-food is the main perpetrator when it comes to ruined diets and weight gain, but there are others. Processed sugars and other foods/beverages not only increase fat storage, they also have a tenancy to cause elevated blood sugar levels. A good way to stay on track is to completely cut out anything that can be bought in a can or drive-through. However, you should allow yourself a cheat day where a typical fast-food meal is permissible. This ensures you wont begin binge eating as a result of the dietary changes.
Moderation, Moderation, Moderation
From packing on muscle to maintaining a proper nutrition regimen, the best men’s quick weight loss tips tried and true. All it takes is a little elbow grease and a lot of patience. So do yourself a favor this year by keeping in shape and staying fit.