How to Lose Weight Fast (For Men)

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For many reasons, men can get out of shape and put on some weight. Fortunately, it's perfectly within your power to get back into shape and lose that weight fast. With dedication and commitment, you can improve your fitness and metabolism to lose weight quickly.

Method 1
Method 1 of 3:

Burning Calories Quickly

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  1. Circuit training is a combination of workouts designed to work every major muscle in your body. The quick switching between exercises gets your heart rate up higher than most other workout regimens, which in turn burns a lot more calories. Start a circuit training regimen to burn more calories faster and help lose weight. [1] There are a number of good workouts you can include in a circuit session, but an example workout would look like this. [2]
    • Burpees, three sets of 10. Read Do a Burpee for details on this technique.
    • Squats, three sets of 10.
    • Bench press, three sets of 10.
    • Lunges, three sets of 10.
    • Perform workouts fast to get your heart rate up to its max and burn the optimal amount of calories.
  2. Sprinting, unlike distance running, involves running as fast as you can for a short distance. This workout gets your heart rate up quickly and is an ideal workout to shed fat quickly. The explosive motion of sprinting will also sculpt your legs and abs, while simultaneously increasing your endurance and lung capacity. [3] Follow these steps to perform a sprint workout. [4]
    • Go to a track, or measure out a straight path of 100 yards.
    • Warm up with either a jog or a brisk walk.
    • Stretch thoroughly after warming up. The explosive motion of sprinting can pull or even tear muscles if they're not properly stretched. Stretch for 10 minutes before your sprinting workout.
    • Start at the beginning of the 100 yard (91.4 m) path and sprint to the end. If you are a beginner, don't start out with a true spring just yet — run at about 50% of your top speed to make sure your body is ready and you don't injure yourself. Then gradually increase your speed with subsequent sprints.
    • Slowly walk back to the starting line. If you're still fatigued when you reach the start, rest until you feel up to sprinting again.
    • Perform six to 10 sprints in a session. Repeat the training two to three times a week.
    • Be sure to wear an athletic supporter, or at least tight-fitting underwear, while doing sprints. The quick motions can lead to a pulled groin or testicular injury without proper support. [5]
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  3. Most people think that endurance training is the only workout that will help you lose weight, but strength training is very important too. For starters, weight training boosts your metabolism, so you'll burn more calories in the hours after a strength workout. Also, muscle burns calories more efficiently than fat, so building muscle will help you burn calories even when you're resting.
    • Read Build Muscle for workout tips that will help you pack on calorie-burning muscle.
    • Some good muscle-building workouts for men include dead lifts, pull ups, and squats. These exercises build major muscle groups like the back, legs, and biceps. Click here for more details on these workouts.
  4. You may be working out regularly but not seeing the kinds of results you'd like. In fitness, this is called a plateau. Your body has gotten used to the exercises you're doing, and they're not having a noticeable effect anymore. Draw a completely new workout schedule to revamp your fitness regimen. [6]
    • Try changing up the order in which you work out. For example, if you always to abs, triceps, biceps, back, and legs in that order, come up with a new order.
    • You could also look up other workouts that train the same muscle groups.
    • Perform this change up routine every few weeks to prevent a plateau.
    • Reader Poll: We asked 281 wikiHow readers for their favorite ab workout to target and strengthen core muscles, and only 12% of them said bird dogs. [Take Poll]
      • However, bird dogs are a great way to work your core if you have back pain. If you've been doing a lot of crunches and are feeling a twinge, switch up your workout with bird dogs.
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Jillian Michaels, Fitness Trainer & Television Personality

Vary the exercises you do to stay motivated and avoid complacency. "I change up workouts every month, so the body never fully adapts and plateaus."

  1. Though you may be eager to start shedding pounds as soon as possible, if you are obese (a BMI of 30 or higher) or have not exercised much in the past year, jumping right into an intense exercise regimen can lead to injury, which could derail your efforts to get fit. Be careful not to do too much too soon. [7]
    • Know your limits. Think about how long it has been since you last exercised, how much you move around on a regular basis (for instance, are you walking all day for work or do you sit at a desk?), any recent injury or illness, and your current age. [8]
Method 2
Method 2 of 3:

Keeping Weight Off With Diet

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  1. Besides all the other health benefits of drinking water, it will also help keep your metabolism up. When the body gets dehydrated, metabolism slows down. This means you won't burn as many calories, making it harder for you to lose the weight you want to. [9]
  2. While protein is important for building muscles, it also helps keep your metabolism high. This is because the body burns a lot of calories digesting it, so your metabolic rate will stay high if protein is a normal part of your diet. [10]
    • Good sources of protein are chicken, fish like salmon and sardines, eggs, tofu, low-fat milk, low-fat cottage cheese, nuts, and beans.
  3. Heart disease is the number one killer of men in the United States, and diets high in saturated fats and cholesterol are a chief contributor to heart disease. Good fats, like mono- and polyunsaturated fats, lower cholesterol and decrease your risk of heart disease. [11]
    • Sources of good fats include oily fish like salmon and sardines, olive oil, avocados, and nuts.
    • Even when you're eating good fats, make sure no more than 25-35% of your overall calories come from fat. Any more will lead to weight gain.
  4. Iron deficiency will slow down your metabolism, so you'll want to get plenty of this nutrient in your diet. Some good sources of iron are shellfish. red meat, lentils, beans, and spinach. [12]
  5. Carbohydrates are important for a diet geared towards building muscle. Without carbs, your body will burn protein for energy, which means that the protein won't go towards building your muscles. There are two kinds of carbs, however. Complex carbohydrates take longer for your body to digest than simple carbs. As a result, your body's metabolic rate will remain high if you eat these foods.
    • Good sources of complex carbs include whole grain products, starchy vegetables, green leafy vegetables, and beans.
  6. Spicy foods like chili peppers give your metabolism a short boost right after eating. It doesn't last very long, but eating spices regularly can have a sustained effect on your metabolism. Try adding a scoop or two of chili powder to your meals to add flavor and give your metabolism a boost. [13]
  7. Although men usually love a good steak, red meat is not the best choice for your health. [14] Satisfy your meat craving with lean meat like poultry, and keep red meat down to 3 servings per week.
    • You don't need to cut out red meat entirely. Extra lean cuts of beef and pork will provide much less fat and cholesterol, which is good for your waistline and overall health. [15] The USDA considers an extra lean cut of meat as follows: for every 100 grams of meat, there are no more than 5 grams of total fat, 2 grams of saturated fat, and 95 milligrams of cholesterol. [16]
  8. It's very important to keep track of your calories to avoid overeating. Make sure to read all food labels and write down everything you eat. This will help you keep your eating under control by showing you where you stand in relation to your daily maximum. Keep your count low by swapping high-calorie, low-nutrition items for nutrient-dense, low-calorie foods and snacks. [17]
    • Also check for apps that will help you track your calories. There are several of these that will give you an accurate measure of what you've consumed. [18]
  9. Some people think that eating very few calories every day will help them lose weight. While you'll probably see some weight loss from this, it is overall counterproductive. First of all, it slows down your metabolism, so the calories you do eat stay around longer. Second, you'll probably lose muscle as well, which means your body won't burn as many calories. If you want to lose weight, crash dieting is not the way to do it. [19]
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Method 3
Method 3 of 3:

Keeping Weight Off With Lifestyle

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  1. When we eat, it usually takes 20 minutes for the body to stop feeling hungry. That means that in this window, you can eat a lot more than you really need, because you won't feel full. Force yourself to wait those 20 minutes before eating more. If you're still hungry, then you can go get some more.
  2. The portions you get in restaurants is usually larger than you would normally eat, which encourages you to eat past the point of being full. The food is also usually high in sodium, an ingredient that can cause you to gain weight. Keep your time eating out to a minimum to keep pounds off. [20]
  3. Staying idle will slow your metabolism, and you won't burn calories as efficiently. There are a lot of tricks that you can use to stay active. [21]
    • Take the stairs instead of the elevator.
    • Get up and walk around or do push ups while you're watching TV.
    • Walk places that are nearby instead of driving.
    • Stand on the bus or train instead of sitting.
  4. Lack of sleep will slow down your metabolism, as well as boosting your appetite. That combination means that you'll eat more and not burn it off efficiently, making weight loss difficult. [22]
  5. The classic "beer belly" is a real problem for many men. Alcohol contains a lot of calories, which can lead to fat accumulation around the stomach. Help your weight loss regimen by keeping your alcohol intake to a minimum. This will cut out a lot of calories and help you shed excess weight. [23]
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Workout Routines and Foods to Eat and Avoid

Expert Q&A

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  • Question
    How can I drop 20 pounds in a week?
    Tara Coleman
    Clinical Nutritionist
    Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World.
    Tara Coleman
    Clinical Nutritionist
    Expert Answer
    There's no healthy or sustainable way to lose that much weight that quickly. Even if you could find a way to lose that much weight in a week, you'd either just gain it back or end up doing serious harm to your body. Take your time to slowly lose weight to ensure you stay healthy.
    Thanks! We're glad this was helpful.
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  • Question
    What are the best exercise for losing weight fast?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    High intensity interval training burns the most calories and the effects last up to 24 hours.
    Thanks! We're glad this was helpful.
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  • Question
    Is it easier for a man or woman to lose weight?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    There are no hard and fast rules about this but women tend to have more body fat and may have a harder time losing as much weight as men.
    Thanks! We're glad this was helpful.
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      • Visit your doctor before you start a weight loss regimen if you suffer from chronic diseases, such as joint pain, diabetes or other serious diseases. The doctor may suggest certain exercises that will prevent unhealthy stress on your body.
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      • Remember to check your weight before and after the programme.
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      References

      1. ↑ https://www.mensjournal.com/health-fitness/how-to-get-lean-25-ways-to-lose-fat-faster
      2. ↑ http://www.sport-fitness-advisor.com/circuit-training-exercises.html
      3. ↑ https://www.mensjournal.com/health-fitness/how-to-get-lean-25-ways-to-lose-fat-faster
      4. ↑ http://www.bodybuilding.com/fun/sprint_training_sculpts_body.htm
      5. ↑ http://www.webmd.com/men/guide/testicle-injuries?page=3
      6. ↑ https://www.mensjournal.com/health-fitness/how-to-get-lean-25-ways-to-lose-fat-faster#gid=ci02b8d200b0012605&pid=8-take-photos-and-track-progress
      7. ↑ http://williamsonmedicalcenter.org/in-the-community/healthyu/2016/03/15/ease-into-exercise-carefully-to-avoid-injury/
      8. ↑ http://williamsonmedicalcenter.org/in-the-community/healthyu/2016/03/15/ease-into-exercise-carefully-to-avoid-injury/
      9. ↑ http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
      1. ↑ http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
      2. ↑ http://www.webmd.com/men/ss/slideshow-foods-to-boost-male-health
      3. ↑ http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
      4. ↑ http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
      5. ↑ http://www.nih.gov/researchmatters/march2012/03262012meat.htm
      6. ↑ http://www.webmd.com/men/ss/slideshow-foods-to-boost-male-health
      7. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833
      8. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
      9. ↑ http://www.forbes.com/sites/jennifercohen/2012/08/21/the-8-best-smart-phone-apps-for-weight-loss/
      10. ↑ http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism
      11. ↑ https://www.mensjournal.com/health-fitness/how-to-get-lean-25-ways-to-lose-fat-faster
      12. ↑ https://www.mensjournal.com/health-fitness/how-to-get-lean-25-ways-to-lose-fat-faster#gid=ci02b8d200b0012605&pid=8-take-photos-and-track-progress
      13. ↑ https://www.mensjournal.com/health-fitness/how-to-get-lean-25-ways-to-lose-fat-faster
      14. ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2

      About This Article

      Article Summary X

      If you want to lose weight fast as a man, try incorporating sprinting into your exercise routine, which is a great way to burn calories and boost your metabolism. You should also do some weight training, which will build muscle and help your body burn calories off faster. If you've been working out for a few months and you're not seeing any results, try switching up your routine, since your body can get used to certain exercises. Whether you’re exercising throughout the day or not, it’s important to drink plenty of water, since dehydration slows down your metabolism. Diet is equally important, so try to eat plenty of protein from healthy sources like chicken, salmon, eggs, tofu, and nuts. If you still feel hungry after eating, make sure you wait 20 minutes before going back for seconds, since it takes your body this long to start to feel full. For more tips from our Personal Trainer co-author, including how to count your calories while losing weight, read on!

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