Lots of men are keen to lose weight and bulk up. This is hardly surprising when we are surrounded by images of men with perfect bodies, even though these people work out for a living and don’t have a 9-5 job. Unfortunately, losing fat isn’t quite as easy as it looks. In fact, fat loss for men can be difficult if you don’t adopt the right strategies!
Though every individual is different, there are some proven, effective strategies that can help any man burn fat and achieve a lean, muscular physique. If you are looking to lose fat and get lean, try the tips below.
Focus on Lifting Weights
Lifting weights and building muscle is one of the best ways for men to accelerate fat loss. Muscle is metabolically active tissue that burns calories around the clock. The more lean muscle mass you build through resistance training, the more calories you will burn between workouts. Aim to do 2-4 weight training sessions per week, focusing on major muscle groups like the chest, back, shoulders, legs and core. Compound lifts like squats, deadlifts, rows and presses are ideal for building muscle efficiently.
Follow a Calorie Deficit
To lose fat, you need to be in a calorie deficit, burning more calories than you consume. Track your daily calorie intake and aim for a moderate deficit of 500 calories or so below your maintenance level. Be careful not to restrict calories too severely as this can backfire, causing your body to hang on to every last calorie. A modest deficit, paired with exercise, will spur fat loss over time without starving your body.
Prioritize Protein Intake
Aim for 0.5-1 gram of protein per pound of body weight daily. Consume lots of high protein foods like chicken, turkey, fish, eggs, Greek yogurt and protein powder, as these will help meet your needs and keep you feeling full. Emphasize protein at meals and snacks. A protein shake after a workout is a good idea.
Incorporate High Intensity Interval Training
High Intensity Interval Training (HIIT) is a form of cardio that combines intense bursts of activity and recovery periods. HIIT has been shown to help burn fat while maintaining muscle mass. Aim to do 2-3 HIIT workouts per week in addition to weight training.
Cut Back on Added Sugars
Sugar is the modern curse. Cutting back on your sugar intake from sweets, sugary drinks and packaged snacks is an easy way to improve your diet and shed fat. Added sugar is high in empty calories and leads to spikes and crashes in blood sugar. Limiting sugar will help manage cravings as well. Focus on whole, unprocessed foods as the basis of your diet.
Stay Hydrated
Proper hydration supports fat metabolism and muscle growth. Make a point to drink plenty of water throughout the day. Avoid high calorie, sugary drinks like soda and juices. If you exercise intensely, a sports drink can help replenish lost electrolytes. But for everyday activity, stick with water as your go-to beverage.
Manage Stress Levels
Chronic stress can negatively impact hormone levels, sleep quality and recovery from exercise. Finding healthy ways to manage life’s pressures is important for overall well-being and fat loss. Activities like meditation, yoga, deep breathing and journaling can help keep stress under control. Make time for hobbies and connections too.
Get Plenty of Sleep
Not getting enough sleep can wreak havoc on your appetite hormones, leading to cravings and overeating. Aim for 7-9 hours per night minimum. Establish a calming pre-bedtime routine and limit screen time in the evenings. Keep your bedroom cool and dark to help you sleep better.
Try Supplements
Fat burning supplements can help with fat loss, so give them a try. Stick to reputable brands and read reviews before you buy, such as this one where Bio Bean compares Trimtone and PhenGold.
Losing significant fat while retaining or building lean muscle is not something that happens overnight. But by applying these tips for fat loss for men consistently, you will start burning fat and seeing results in a healthy, sustainable way. Trust the process and be patient with yourself. Small daily improvements will compound over time.