How to Lose Weight Fast (For Men)
Every one of us wants to live amidst peace and happiness, whether in work or rest, with a suitable physical structure possessing 4 ‘S.’ These are:
- SOUND (HEALTH )
- STRONG (STAMINA )
- SHAPED (FIGURE )
- SMART (LOOK )
Those who are suffering from overweight for many reasons, inherited or created, can quickly shed the excess body fat through burning calories by adhering to certain habits and workouts. This will significantly improve the physical fitness and metabolism (metabolism is a biochemical process in our body that allows us to grow, reproduce as well as repair the damage to lead a great environment-friendly life) to lose weight fast.
1. Prevention is better than cure (to lose weight fast )
It is wise to develop and build up good habits much early in the childhood stage. Such as rising early in the morning, take physical exercise in the fresh open air before bath, choose healthy foods as well as fresh seasonal fruits and pure drinking water preferably at home, regularly participate in the games and sports in the school playground for an hour in the evening after school break). However, time spent in regular physical workouts, as well as games and sports, should not exceed one hour; otherwise, it will significantly hamper one’s full concentration and devotion to studies to do a good result in the periodical as well as the final examinations.
The good habits taught in the early childhood stage will act as a valuable health asset throughout the rest of the life, and one can remain free of anxiety concerning possible health problems like obesity, overweight and other related problems like diabetes, high blood pressure, heart disease, etc. Which usually arrive mightily as soon as one becomes weak, inactive, and sluggish much before reaching the old age.
2. Speed up your calorie burn (to lose weight fast )
The following physical workouts are to be meticulously followed that will help shed excess body fat:
It implies the athlete jump over an obstacle, as high as possible, between the burpees. The primary usage is Burpee test in which a series of burpees are executed in rapid successions designed to measure agility and cooperation. The exercise is named after’ Burpee’ (1898-1987)who was a Physical Education Advocate and worked in greater New York.
It is composed of full body exercise that primarily focuses on developing muscles of thighs, hips, buttocks, quadriceps, femoral muscles, hamstrings as well as strengthening the bones, ligaments, and insertion of the tendons throughout the lower part of the body.
2.3 Bench Press
It is an exercise that activates a large number of muscle groups in the upper half of the body. The groups include deltoid muscle in the shoulder, forearm muscles, hand muscles, and abdominals. Therefore, it is advised to add the ‘Bench Press’ to the workouts to build the strength and look attractive.
It refers to the position of the human body where one leg is positioned forward with knee bent and the foot touching the ground, while the other pin is positioned behind. Lunges are the worthy mainstay of physical fitness regimes for people of all skill levels irrespective of the professionals or amateurs. This tried, and right exercise is simple to master and work well for warming up the lower part of the body. It is advised to perform the workouts as mentioned above speedily to get the heart rate to its maximum level and burn the optimal level of calories. And the exercises should be performed following the approach ‘3 sets out of 10’. This approach was formulated by Dr. De Lovme and Dr. Wat Kins in 1948. Before that, there was no sound approach to physical training.
It is a short distance but running at maximum possible speed. It is an ideal method to shed fat quickly. The quick movement will also add strength to the legs and the abs, and besides, the workout will help increase endurance and lung capacity. Before starting this exercise, one has to choose a track—a straight path of 100 yards. Then one needs to warm up with either a jog or a walk for a while. After warming up, it requires to stretch thoroughly for 10 minutes and then start the workout along the 100-yard path to complete sprint repeatedly following the steps. For the beginners, it is advised to initially run at half of the maximum possible speed to avoid the risk of potential injury.
Gradually the speed can be increased in subsequent sprints. After completing each race, one is advised to slowly walk back to the starting line before repeating the next turn and continue until one gets fatigued. It is further proposed to perform 6 to 10 sprints in a session and repeat the workout 2 to 3 times a week. And it is essential to wear an athletic supporter or at least a tight fitting underwear during the sprints. Because for lack of proper support, while in sprints, quick motion can lead to a pulled groin or testicular injury.
2.6 Strength workout
Strength training is essential to build muscle, which burns calories more effectively and efficiently. Instances of some good muscle building workouts are deadlifts, pull-ups, and squats. These exercises build major muscle groups like the back, legs, and biceps.
2.7 Workout variation
Once used to a particular workout for quite a long time, in that case, one may not have a noticeable response anymore. Such resistance cycle is known as ‘plateau.’ Under such a situation, it is advised to shift to other workouts that train the same muscle groups. It is, therefore, suggested to incorporate the changes every few weeks to prevent a plateau.
2.8 Caution against the risk of injury
If one is obese and just entered into learning, it is advised ‘not to do too much too soon.‘ The beginner should be well aware of his current age, level of strength, and experience. So jumping right into an intense exercise can lead to an injury which could make the beginner’s effort frail and fail.
3. Keep dietary control (to lose weight fast)
Drink sufficient pure water
Eat plenty of protein
Eat good fat conducive to weight loss
Iron in your diet
Eat complex carbohydrates
Complex carbohydrates take a longer time for the body to digest than simple carbs. As a result, the body’s metabolic rate will remain high. Good sources of complex carbs are whole grain products, starchy vegetables, green leafy vegetables, and beans. Add spices to your meals. Eating spicy food regularly can have a sustained effect on metabolism. Chili peppers/powder can be a good source of spices.
Eat lean meats It is advised to consume lean meat like poultry and avoid red meat like beef or pork, which contain high fat and cholesterol. Lean meat is good for the waistline and overall health. Record your calorie intake. It is wise to keep track of total calories consumed every day to avoid overeating. This will help one to assess ‘ what he is ‘ as compared to ‘what he should be.’ Avoid crash dieting Crash dieting cannot be a solution against overweight. It will do more harm than good as it slows down metabolism and besides, weakens the muscles.
4. Follow the befitting lifestyle ( to lose weight fast)
Remain free from anxiety