In a world where sedentary lifestyles are causing more men to put on more weight than ever, finding effective weight loss strategies is crucial. The problem is that there’s so many unfounded advice out there that it’s hard to separate the wheat from the chaff.
Fortunately, if you’re persistent, it’s possible to cut away all the fat surrounding weight loss workout plans and find ones that actually produce quantifiable results. That’s exactly what we’ve done here. Which ones did we choose? Read on to find out.
Definition of Weight Loss
There are different ways to lose weight and different causes, including disease. What we are concerned with is intentional weight reduction designed to restore a person to a healthy, sustainable weight.
A healthy weight is defined loosely as the weight at which the potential dangers of excess weight have been largely removed from the picture. This doesn’t mean the person is immune from other health conditions. But the specter of say, a heart attack or Type 2 diabetes resulting from excess weight is no longer an immediate concern.
There are many theories as to why men seem to lose weight and gain muscle faster than women. Most credible ones point to the fact that men are naturally inclined to eat more meat than women and that they have the advantage of having testosterone coursing through their system. This provides them a leg up when it comes to developing muscle.
“If you change the way you look at things, the things you look at change.” – Wayne Dyer
Science-backed Facts on Losing Weight
There are a number of misconceptions and myths floating around regarding weight-loss and muscle gain. Here are a few that have been debunked by science:
Myth #1: Protein isn’t necessary to build muscle mass
Fact: We’re not sure where this one originated, but it’s been making the rounds for a long, long time. The fact is that protein is essential to building lean, strong muscles.
Science tells us that within an hour of eating meat, amino acids get to work repairing muscles, producing hemoglobin in the blood, building stronger bones via the protein collagen and buttressing your immune system. So protein up!
Myth #2: Lifting every day makes for bigger muscles
Fact: Science has proven beyond any reasonable doubt that stressing the same muscles every day is a mistake. Muscles typically require at least 48 hours to recover from intense resistance training. And older guys may need 72 to 96 hours.
Failing to provide your muscles the time they need to repair and rebuild can lead to overtraining and its side effects—insomnia, lethargy, and dramatically reduced performance.
Myth #3: Strength training will make you fat
Fact: Nonsense. Some guys are concerned that resistance training will cause them to bulk up and actually put on weight. The thing is, if you’re into extreme bodybuilding, you spend much a good amount of your time in the weight room and typically have 3 or 4 protein shakes per day which result in you ending up heavier than when you started.
But most guys aren’t trying to look like 1980 Schwarzenegger. They just want to slim down and get a bit stronger and strength training can help them do that.
Myth #4: There are pills that will induce ketosis
Fact: The only thing that will induce ketosis is dramatically reducing your carb intake. The keto diet is all the rage today, but a lot of guys aren’t keen on cutting out carbs. In search of an easier, softer way, they take pills that promise keto fat-burning without the keto diet.
Ultimately, all they lose is money and time because there are no shortcuts to ketosis. You either eliminate all but a handful of carbs every day and lose weight, or you don’t get to achieve the said goal.
Are Weight Loss Workout Plans Effective?
Weight loss workout plans are as effective as you allow them to be. Workout plans, like diet plans, can’t do the hard work for you. The plan won’t lift the weights or control what you eat, only you can do those things.
We’ve never known a diet or workout routine to fail if it’s been followed to the letter. Failure is not a result of the plan. It’s a result of guys cutting corners or gradually losing interest. Perhaps the most important thing to remember about any workout plan is that you need to commit to being active and engaged.
How Quickly Can Men Lose Weight?
A man can lose weight more quickly if they have more to lose. On average, men tend to lose weight faster than women. As we mentioned earlier, it is believed that’s at least partially due to the fact that men gravitate more toward meat and women toward carbs.
With that said, if a man is trying to slim down from 350 to 240, they’ll likely lose more weight—perhaps as much as 5 to 10 pounds per week. This is in the first couple of weeks than if they’re trying to slim down from 240 to 200. Just keep in mind that actual numbers will vary for every guy.
In addition, the initial rapid weight loss is typically followed by decreasing rates of loss as the weeks pass by. That’s only natural, of course.
But some guys find it discouraging. They got invested in the rapid loss at the start and feel like anything short of that rate of loss is some kind of failure. It’s not so hang-in there.
Best Workout Plans for Weight Loss
HIIT stands for “High-Intensity Interval Training.” This is a super intense exercise regime that increases your metabolic rate so you can burn as much fat in as short a period of time as is possible.
A HIIT workout can be as simple as performing 10 pushups, waiting 30 seconds and then performing 10 more and on and on to failure. Or it could involve multiple sets of different exercises such as:
- Set 1 – Do floor touch squats, wide pushups, squat jumps, and full tuck crunches followed by 30 seconds of rest.
- Set 2 – Do a clean and press, deadlift, dumbbell bench press, and bicep curls with dumbbells followed by 30 seconds of rest.
- Set 3 – Perform inverted push-ups, tick-tock squat thrusts, vertical leg lifts, and knee dives. Take 30 seconds of rest and start over.
HIIT workouts usually result in faster weight loss than traditional cardio. It’s a very versatile kind of workout.
12-Week Fat Loss Transformation
This is a less intensive but still very effective weight reduction workout that typically lasts about an hour during which you perform:
- Do 20 minutes of cardio work. Start with 10 minutes of Low-Intensity Sustained State (LISS) work, then 5 minutes of HITT and 5 more minutes of LISS.
- Do two 10-minute strength training sessions with 5 minutes of HITT in between.
- Then wrap it up with 10 minutes of work dedicated to your core.
Perform this workout for 3 days straight then take a day off and do another 3 days. Just be sure to mix up the weight exercises to give different muscles a break.
“Never let the fear of striking out get in your way.” – Babe Ruth
How to Get the Best Results in Losing Weight
- Don’t be impatient – Optimal weight loss is between 1.5 and 2 pounds per week. Some weeks you’ll do better than that, some weeks you may not lose anything. Be patient.
- Don’t overdo the cardio – The longer the cardio workout drags on, the more protein you’re going to burn off. It may reach the point where there isn’t enough available in your system to build muscle. So keep the cardio to 40 to 60 minutes if you want to also build muscle mass.
- Don’t forget the weights – Cardio will do a better job melting away the fat, but muscle tissue actually increases your metabolism even when resting. So once you’re down to your target weight and have replaced some of that fat with muscle, you’ll be better able to keep the weight off.
What’s the Best Weight Loss Workout Plan for Men?
The best weight loss workout plan for men, in our opinion, is HIIT training. We believe it’s the best because it’s so versatile and has a long record of proven success. You can mix in any combination of cardio and resistance exercises you wish to maintain interest and ensure you keep progressing.
Choosing the Best Workout Plan
More men are leading sedentary lifestyles than ever before. Don’t let your desk job be the death of you. The best workout plan is one that will reduce body fat and build muscle at the same time. That way, you achieve a higher degree of overall health then if you just lose weight or just lift weights.
Don’t become a casualty of inactivity. Adopt one of the total-body workouts we profiled above and set yourself on the road to sustainable weight loss and better overall fitness.
If necessary, surround yourself with an accountability group that will help ensure you stay on the straight and narrow. Just be patient since getting in shape is a process, not an event.