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A Workout Regimen to Lose Weight for Men

By Dani Arbuckle ; Updated July 18, 2017

There are approximately 37.5 million obese men in the United States, according to the Centers for Disease Control and Prevention's 2009-10 survey. If you're overweight or obese, you're putting yourself at risk for numerous diseases, including diabetes and heart disease. But you don't need to be one of these statistics. Follow a regimen that includes exercise and a healthy diet to get yourself down to a healthy weight.

  1. Get more than 250 minutes of moderate-intensity cardiovascular exercise per week. According to the American College of Sports Medicine meeting this goal is clinically shown to produce significant weight loss. If you can only manage 150 to 250 minutes of weekly exercise, you may see modest weight loss.

  2. Do strength training workouts like weight training, Pilates or yoga twice per week, as recommended by the Mayo Clinic. Strength training won't yield significant weight loss results, but it is essential for your overall health, and the Mayo Clinic notes that you'll burn more calories even at rest if you have greater muscle mass.

  3. Cut back your calorie intake. To lose weight, it's essential to burn more calories than you consume. According to the ACSM, combining diet with exercise is more effective for weight loss than exercise alone. Men normally need to consume around 2,500 calories per day to maintain weight but can generally cut back their calories to between 1,800 and 2,000 per day.

  4. Tip

    Aim for a daily calorie deficit of 500 to 1,000 calories. This will yield safe weight loss at the rate of 1 to 2 pounds per week.


    Always consult a physician before starting a weight loss program.

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