It is a fact that men have a higher level of muscle mass than women. Therefore men possess a larger percentage of muscle and a lower overall fat content than what women possess. Because of this, even when men take in more calories they can still maintain their weight. Another benefit is that when men gain weight, they can still lose weight more quickly. The best way to do this is to increase the calories they have to burn by doing a regular strength building program and a cardio workout.
Strength Training Program
Doing a strength training program through lifting weights at high repetition rate is a good way to burn fat. The correct weight is determined by muscle fatigue so if you feel muscle fatigue after doing 12 reps then the weight is right for you. As soon as you are able to lift 15 or more reps with ease then it is time to increase the weight.
The good thing about strength training is that during the rest period of the body, it will continue to burn calories and fat. Also just after the workout, the muscle break down and rebuild. In order for the muscles to break down, it requires energy and this energy comes from the calories and fat in the body. Muscle break down usually takes place within the 24 hours after the strength training program.
It is not recommended to do strength training program on consecutive days. You have to perform this program every 2 or 3 days to achieve best results. Remember that your muscles need to recover from workout at least 24 hours.
Select 6-8 of the strength training exercises and complete 2-3 sets of 10 repetitions. Be sure that the entire workout should not exceed 20-40 minutes and have a limited rest in between each exercise. Some of the strength training exercises you can choose from are bench press, military press, lunges, squats, crunches, calf raises, push-ups and triceps pull-downs.
Cardio workout is any physical activity that causes the body to move enough to increase heart rate over a specific period of time. An increase heart rate initiates greater amount of blood flow to strengthen your heart and at the same time enhance calorie burning. Although men are capable of burning calories in a short period of time, they still need to perform regular exercises like a routine cardio program to burn large amount of calories.
A cardio workout should lasts for 20 to 60 minutes only which is based on your fitness level which in due time as your condition improves you can also move your cardio time to a higher level.
The following activities are examples of cardio exercises and you can pick any of them and you can perform on a routine basis. To name a few are walking, running, swimming, using a treadmill or elliptical machine. You also can play some sports like basketball, tennis or racquetball. Be sure to choose the one that interests you.
Strength training exercises should be done not more than two to three days per week while cardio workouts can be done three days a week on the low side but you can do every day on the high side. But you can increase the time for each workout as you gain higher level of fitness and ability.
With the combination of strength training program and cardio workout done in a properly designed workout schedule, men are sure to lose weight in no time.