In general, men have more muscle mass than women, which means that they naturally have a higher percentage of muscle and a lower fat content. This allows men to consume more calories and maintain their weight. When a man reaches a weight that exceeds his personal desires, they can lose it much more quickly. Weight loss occurs by increasing the calories burned and speeding up your metabolism with a consistent routine of cardiovascular exercise and strength development.
Men have the ability to burn large amounts of calories, but must engage in an active regular movement to do so. A good way to activate this ability to burn calories is to incorporate a regular cardiovascular program. The goal of this program is to generate a higher heart rate for a continuous period of time. This increases blood flow, strengthens the heart and maximizes the burning of calories. A good cardiovascular routine lasts 20 to 60 minutes. The variation of time will be based on your current ability. The stronger and better conditioned you are, you can exercise for longer periods.
Cardiovascular exercise consists of any activity that involves continuous movement. This activity can be any of the following options, but it is not limited to them only. You can walk, swim, ride a bike, run, practice a sport such as basketball, racquetball or tennis, or use an elliptical machine or a runner.
Be sure to choose only activities that you do not dislike. If you start running, but you hate it, your routine will not last. Test and select options that you can do regularly to stay consistent.
If you're a typical man, adding a strength-training routine to your weekly regimen is the best way to turn your body into a fat burning mechanism. This is achieved by doing a routine that involves low resistance with more repetitions. The net benefit is that you develop a more slender and strong body. The biggest benefit of strength training is that your body will continue to burn fat and calories for longer periods of time after finishing the routine.
When you complete a routine, your body will break down the muscles and rebuild them. To achieve this, your body will burn large amounts of calories for the next 24 hours. This calorie burn, which often equals fat burning, will occur during sleep and during periods of inactivity.
Avoid doing a strength training routine on the same days that you do cardiovascular exercise. You only need to do strength training two or three times a week and on days that are not consecutive.
Some examples of strength training exercises are abdominals, military presses, bench presses, strides, calf raises, squats, and tricep pulls. A very effective routine only lasts 20 to 30 minutes. You must be able to move from exercise to exercise with a limited time in between. Make three complete sets of 10 to 15 repetitions for each activity.
To get the most benefit from exercising, men should maintain a schedule that includes some form of activity almost every day. You should do cardiovascular exercise three days a week every day, while strength training should be completed no more than two or three times a week. The amount of time you spend in each routine and how often you do it depends to a large extent on your current ability and your health.