Tired of carrying around extra body fat? Ready to get lean and toned? This guide is designed to help any man interested in losing fat, gain the knowledge and resources they need to start their journey. Read on to learn the basics – from nutrition to recovery and more.
Formulating a Fat Loss Plan
The most important part of any successful body transformation journey is planning out exactly what you are going to do to achieve your goals. Start by setting realistic goals, prioritising your health and planning out your daily routine. A few things to consider when setting your plan:
- Determine your end goal – is it weight loss, fat loss, a body transformation etc?
- Figure out your starting point – take measurements and photos, if possible.
- Plan out a nutrition routine – what foods, macro and micronutrient breakdown will be most beneficial for you?
- Decide on your workouts – what type of exercises, duration and frequency are best for you?
- Set aside time for rest and recovery – this is essential for lasting results.
Nutrition for Fat Loss
Nutrition is the key factor when it comes to fat loss. To achieve your goals, you should aim to create a calorie deficit – that is, eating less calories than you need to maintain your current body weight. While it may seem counter-intuitive, this doesn’t necessarily mean eating fewer calories – just that you need to eat fewer calories than your body needs to maintain your current weight.
When it comes to your macro and micronutrient breakdown, aim for a healthy balance of complex carbohydrates, lean protein, healthy fats, minerals and vitamins. While every individual’s needs are different, there a number of expected guidelines for successful fat loss. Generally speaking, aim for a diet that consists of around 25% protein, 35% carbs and 35% healthy fats.
Workout for Fat Loss
In order to lose fat and transform your body, you’ll need to work out at least three times a week. This will include a combination of strength training and cardio, with both types of exercise being essential for fat loss. Aim to incorporate both high-intensity interval training (HIIT) as well as weight training – these two styles of exercise offer maximum benefits when it comes to fat loss.
In terms of weight training, work to increase your compound lifts – those that use large muscle groups – such as squats, deadlifts, rows, bench press etc. When it comes to HIIT, aim for short bursts at maximum, intense effort. This means running, cycling, rowing, boxing or any other type of exercise at maximum effort for 30 to 60 seconds, followed by a brief rest.
Q: How often should I exercise?
A: Aim for at least three days a week. This should include a combination of strength training and HIIT.
Q: What should I eat?
A: Aim for a balanced diet with a macronutrient breakdown of 25% protein, 35% carbs and 35% healthy fats. Also focus on eating plenty of fruits and vegetables to get the vitamins and minerals you need.
Q: How do I maintain motivation?
A: Setting measurable and realistic goals, tracking your progress, joining a fitness community and rewarding yourself with non-food related treats can all help to maintain motivation.
What are the health benefits of successful fat loss in men?1. Improved cholesterol levels: Lower fat deposits help reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
2. Reduced risk of developing diabetes: Achieving and/or maintaining a healthy weight in adulthood reduces the risk of metabolic syndrome, reducing the risk of developing diabetes.
3. Reduced risk of heart disease: Reducing fat stores especially around the abdominal region has been associated with improved cardiovascular health and lower risk of heart disease.
4. Reduced risk of certain cancers: Some types of cancer are associated with obesity and fat gain.
5. Improved mental health: Studies have found that successful fat loss can improve self-esteem and mood, as well as improving motivation and overall wellbeing.