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You might be working out, but not losing much weight. Having the correct workout regimen in place will help you establish your goals and provide the means of achieving them. Understanding the mechanism behind weight loss will also give you a clearer idea of how to lose weight successfully. Effective weight loss occurs when your body uses more calories in a day than you consume. Men who wish to lose weight and keep it off can do so with a reduced-calorie diet and a consistent workout regimen.
Weight and Men
Excess weight in men is the result of too much overall fat content. The University of Maryland Medical Center states that the healthy range of fat in a male body is between 10 and 15 percent. If your body consists of more than 20 percent fat, you're considered obese. Too much fat in the wrong places can lead to health risks, such as insulin resistance, cancer, stroke, heart disease, high blood pressure, metabolic syndrome, sleep apnea and high triglycerides, according to MayoClinic.com.
5-Day Aerobic Activity
The U.S. Department of Health and Human Services recommends a minimum of 150 minutes of weekly moderate aerobic activity, such as running, swimming or cycling. Break up the 150 minutes into five, 30-minute aerobic workouts. Perform your aerobic workout every other day. The average man weighing 200 pounds will burn more than 500 calories running at 8 mph for 30 minutes.
Two-Day Muscle Building
On the other two days, implement a strength training regime that works out all your major muscles. Each muscle building workout should include the arms, legs, back, hips, stomach, chest and shoulders. Each exercise should be completed eight to 12 times per day. Repetition is essential when increasing your muscle mass. While building muscle doesn't get rid of fat, it does increase your metabolism, which helps you continue to burn calories even when you're at rest.
Along with an exercise regimen, keep track of the amount of calories you consume daily. A pound of fat is roughly equal to 3,500 calories. The Centers for Disease Control and Prevention states that in order to lose 1 pound weekly, consume 3,500 fewer calories a week, or 500 fewer calories daily.
You can also reduce calories through a combination of exercise and diet. Most men trying to lose weight should consume between 1,500 and 2,500 calories daily. After working out, determine the number of calories burned and subtract it from 500. This will tell you how many fewer calories you need to eat that day.
Note that if you wish to lose 2 pounds a week, you will need to create a calorie deficit of 1,000 calories daily. The CDC recommends not exceeding this amount in order to lose weight steadily and safely. Consult a physician or registered dietitian for guidance.