How to Lose Weight for Men Quickly
Men , I’m just gonna be honest losing weight can completely change your life! You will be healthier , have more energy , better confidence in your career along with your SEX life! Those are only a few of the benefits from losing weight but are important enough to give you a kick in the butt!
Here is the thing, for the most part there are few similar strategies that can be done which will help men and women lose weight ; but over my 10 years experience personal training clients for weight loss I have discover specific techniques that work better for MEN.
The main difference Between men and women are the hormonal structures within our bodies . We all know that men naturally Have higher amounts of Testosterone than women and women have naturally higher amounts of estrogen than men .
Based on this common knowledge there are different responses to training and nutrition techniques between Men and Women .
For that reason, in this article I want to give you guys 5 keys to weight loss specific to how your body is designed .
These protocols will help reshape your body , burn fat and SUSTAIN a healthy weight for your specific body type.
NO More Yo YO Diets Needed! Combine all 5 techniques and you will be very happy with your results.
5 Hacks to Weight Loss for Men
- # 1 Resistance Training
First off Guys , we have to follow some type of resistance training routine on a regular basis. Resistance training is excellent for Increasing the amount of Testosterone and growth Hormone released in the body.
These natural anabolic hormones are imperative for increasing muscle growth, burning fat , increasing strength and repairing the body amongst other benefits. Men have higher amounts of these hormones naturally occurring within the body and for that reason respond very well to strength training exercises.
Also keeping these hormones balanced will give you better energy as well. If Someone has low testosterone they will tend to have higher cortisol levels and store more fat around the midsection!
What types of Resistance Training ??
In terms of the resistance training that should be done, that choice is up to you . Calisthenics with your own body weight is a great option or weight training with cables barbells , dumbbells and machines will also be a benefit . Also mixing all of these within a routine is great to do .
Functional Movement or Isolation Exercises ??
- To speed up the weight loss process I would suggest adding Full body functional movements into your routine. These are exercises coincide with the natural movements that our bodies are meant to do . Functional movements incorporate multiple muscles at one time .
7 functional movements of the body :
- Locomotion – (walk , jog, run, swim)
Isolation exercises focus on one muscle at a time during the exercise . Let’s compare two exercises : bicep Curls Vs Pull ups .
The bicep curl only activates the bicep muscle while the pull up activates biceps, latissimus dorsi, rhomboids, abs, etc.
Clearly you can see more muscles are used while doing the Pull up. Functional Movements will activate more muscles forcing you to use more energy and burn more calories .
You will build more strength and burn more fat when you perform a functional movement exercise .
Also exercises such as pull ups , squat , bench press , row , and deadlift all activate free radical testosterone at a higher response rate.
For beginners I would suggest 2 – 3 days a week of resistance training spread out at least 48 hours apart to allow you muscles to fully recover. For More experienced people 4 – 5 days per week will help reshape the body and speed up results.
- # 2 Whole Foods – High Nutrients
Next Guys We have to consume whole natural foods that grow from the ground . Natural whole foods are much higher in the vitamin and nutrient content then processed foods .
These natural foods are loaded with vitamins, minerals, phytonutrients, enzymes, antioxidants, etc. all of which help the body replenish and fully recover. Whole foods are full of life , these living nutrients are easier for the body to digest and use as fuel .
Processed foods and artificial ingredients will slow down the digestion process . These fake foods lack nutrients and actually starve the body of the proper vitamins and minerals that it needs to function efficiently .
Along with that , all artificial ingredients and foods that are consumed in the body store as toxins in the fat cells if they are not fully digested .
High nutrient dense whole foods will fuel your body with energy and help you build lean muscle . Also when you consume these natural foods , the food will be used directly as energy for your body and muscular system and whatever is not needed will be excreted efficiently. These foods support a healthy metabolism .
Build muscle Burn fat !
The best part is that when you combine eating whole foods with resistance training your body will build lean muscle at a higher rate .Muscle growth is important for fat loss !
By adding one pound of muscle onto your body you will be able to burn up to 500 calories in a 24-hour span in a sedentary state. Not having to do any extra movement , only by adding muscle to your body .
The more muscle on your body means the more calories your body requires for energy to use in the long run . So the combination of Whole foods and Resistance training will turn your body into a fat burning machine !
- # 3 Fasting Techniques
Lets talk about a strategy that has regained popularity over the past few years but has been around since the beginning of time . Fasting is abstinence from food, or a limiting of one’s food, especially when voluntary.
Fasting has some powerful beneficial effects on the body. There are different types of fasting techniques in terms of what to consume . Water fast only consuming water within the fasting period . Juice fasts is where you would only drink fresh squeezed juices within that period. Also Fruit fasts or Bone broth fasts , are where you would only consume these foods within that period of time . All of these techniques are beneficial for the body but I would recommend water fasts to start off so your body can really reap the benefits that are stated below.
If you do consume anything other than water it will have to be processed through the liver and kidneys meaning your body will release specific chemicals to break down these substances. This in term will break the fast .
Intermittent fasting is a technique in which you would fast from food for a specific amount of time 12 hours, 16 hours or 18 hours then only eat within the small window ; 12 hours, 8 hours, or 6 hours.
Fasting for a full 24 hours, 48 hours , or 72 + hours are other techniques that have even more impact on the body overall .
Let’s talk about the benefits specific to weight loss!
Blood sugar control and insulin resistance
Several studies now show that intermittent fasting promotes more controlled blood sugar levels in individuals within a very short period . Also fasting has major impacts on balancing the insulin levels within our body .
Lowering insulin resistance can increase your body’s sensitivity to glucose allowing it to transport glucose from the bloodstream more efficiently . The combination of lowering blood sugar effects and a balanced response of insulin within your body could potentially prevent blood sugar spikes and crashes.
All in all , fasting will potentially help your body avoid insulin spikes which have a major impact on storing a lot of fat fast ! Also balancing out your blood sugar levels will help you body sustain more energy and have less cravings for HIts of sugar in the future.
Other weight loss benefits From Hormones
Studies have shown that Fasting has been linked to increasing HGH ( Human Growth Hormone ) up to 5 times the normal rate of production.
HGH is an extremely important Hormone when it comes to muscle building and fat loss . This Anabolic hormone which is released from the pituitary gland as we are sleeping , helps your body recover and repair itself .
More HGH that your body releases means more lean muscle growth, as well as fat burned over a short period of time.
Along with lower insulin levels and spiked HGH , Fasting will also promote the body to release Norepinephrine . This organic chemical is released throughout the brain and body preparing the body to deal with stress and/or take action.
The best part is that it also promotes weight loss throughout the body. The change in these hormone levels turns your body into a fat burning machine.
Also these studies have shown that intermittent fasting will spark and increase in your metabolism up to 3%-15% depending on the person and situation.
You will also have a potential drop in your waist circumference by 3%-8 %.
No better way to see weight loss that seeing that belly get flatter !!
- #4 Consistent Sleep
Sleeping enough at night has such a powerful effect on your body in a positive way . When we sleep at night our bodies are in complete recovery and rebuild mode !
HGH is released from the pituitary gland .
As we spoke about in the last segment the importance of growth hormone for rebuilding our body, burning fat and building lean muscle .
Balancing your Insulin
Consistent sleep also has a great effect on preventing insulin resistance . Insulin is the hormone that removes sugar from the bloodstream to be used in the bodies cells as energy .
If the body becomes insulin resistant more sugar will remain in the bloodstream, forcing the body to produce more insulin to compensate .
Excess insulin forces your body to be hungrier and tells your body to store more calories as fat.
Appetite out of whack
Poor sleep has also been shown to increase your appetite . Studies have shown that this could be in relation to two Hunger Hormones Ghrelin and Leptin.
Gherlin is the hormone that is released in the stomach and signals hunger to the brain .
Leptin is a hormone that is released from fat cells. Leptin suppresses hunger and signals fullness in the brain .
How much sleep and when ???
The Mayo clinic recommends to get between 7-9 hours of sleep each night for the body to fully recover .
Optimal sleep schedule would be between 10 pm – 6 am . These hours are in balance with the circadian rhythms within the earth and your body.
Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. They respond primarily to light and darkness in an organism’s environment. Sleeping at night and being awake during the day is an example of a light-related circadian rhythm.
Circadian rhythms can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature, and other important bodily functions.
Biological clocks that run fast or slow can result in disrupted or abnormal circadian rhythms. Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder. (https://www.nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx)
For these reasons, do your best to get to sleep at the same time each night and wake up at the same time each morning .
- #5 Cardiovascular exercise
Cardiovascular exercise is great for burning excess calories , dropping water weight , sparking your metabolism ,increasing blood flow and oxygen uptake.
Two types of cardiovascular workouts that are best to focus on are Aerobic training , and H.I.I.T ( High Intensity interval training ) .
Aerobic cardio which means the use of Oxygen for its main source of energy , Is a form of cardio performed at a slow , and long duration for longer than a 5 minute consecutive span.
This slow constant physical activity usually executed at moderate level allows the body to get to its target heart rate level (usually around 65%-80% of Maximum Heart Rate. )
For optimal benefit form Aerobic Cardio make sure to perform for a minimum of 20 consecutive minutes at your own moderate pace.
H.I.I.T is to be performed in a sprint to walk ratio . The H.I.I.T cardio is a combination of short 30 second burst sprints combined with slow walk/jog conventional pace for 1.5 minutes (1 minute, 30 seconds) repeated for 20-25 mins .
This format pushes your heart rate to 65%- 90% of your Max Heart Rate, which is optimal percentages for fat burn .
H.I.I.T cardio also puts your body into an EPOC (Excess Post-Exercise Oxygen Consumption) which forces your body to burn calories up to 1 hour after you are finished.
Weight Training + Cardio !
Cardio is extremely beneficial for weight loss when combined with a resistance training program.
If you add cardio for 30 minutes after a resistance training session it will kick up your calorie burn to a whole other level .
This combination will take your workout from burning 300-600 calories in a single session to over 750 – 1000 calories burned in as little as a 90 min workout .
Talk about kick starting the metabolism!
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