Are you looking for some useful tips on how to lose weight fast for men? Well, here is the short answer: Yes. If you are a man in search of some advice on how to achieve the ideal weight, you have come to the right place. In fact, this article is written just for you. We will share some tips with you on how to do it.
First Step: definitely want you to utilize that Free Calorie Calculator built for you (link above) to figure out your ideal target calorie intake for weight loss per day. Do not worry about the numbers. As you will see from the next few paragraphs, you won't be counting any calorie as you will be following some simple action steps in order to burn more calories than you consume. As mentioned before, this is how to lose weight fast for men who also want to build their muscles. At the end of this article, I will show you how to integrate this plan into your daily life and make it a part of your lifestyle.
Second Step: In order to keep an accurate record of all those calories that you consumed and burned, you need to keep a detailed food diary. This diary should be kept for one week. You will be guided in writing down the food items, calories and other details related to your weight loss program. This is especially important if you are following a diet program or plan like Weight Watchers. Through the help of this food diary, you can identify the foods and drinks that contribute to weight gain and can be substituted by the next meal.
Third Step: Since the body fat percentage is one of the main factors contributing to weight loss, you may also want to check your body composition. By checking your body composition, you can determine the right kinds of food that you should eat. Aside from reducing your calorie intake, you can also reduce your body fat by several percentage points through the use of supplements and/or fat burners. These supplements work best when they compliment your daily activity and routine.
Fourth Step: You should also consider how much of each macronutrient should be consumed by you. There are three macronutrients: protein, carbohydrate and fat. In weight loss programs, you can reduce your calorie intake but you can never completely remove them. You have to select which type of macronutrient you need to boost your weight loss progress.
Fifth Step: A good weight loss calculator will be an effective tool when you are trying to determine how many calories you are consuming. To use a calorie calculator, simply plug in your height, weight, age and the amount of calories you are burning everyday. The resulting number will allow you to determine how many calories you need to burn in order to lose weight. It's easy and convenient, since you won't have to guess or double-check your calculations.
Sixth Step: Finally, as you are trying to figure out how to lose weight fast for men, it helps to know how your basal metabolic rate varies throughout the day. basal metabolic rate, or BMR, is basically your body's rate of burning energy during the day. The higher your BMR, the more active you are and the lower your calorie intake. You can monitor your BMR using an online calorie calculator or basal metabolic rate monitor.
Seventh Step: During your quest of finding out how to lose weight fast for men, it would be helpful to determine whether or not you have an exercise routine. Men who are serious about losing weight should incorporate some physical activity every day. If you do not have a daily exercise plan, you should increase your activities just two to three times a week for at least six weeks. This is equivalent to thirty minutes to one hour of physical activity per day. With this increased activity, you are making sure that you burn off more calories and keep your metabolism going.
Eighth Step: Once you have figured out how much food you can eat, the next thing you need to do is determine how many workouts should you do per day. Since you have figured out your daily caloric intake and your basal metabolic rate, there is no point in increasing your activity levels just to consume more calories. In this next two weeks, simply add in thirty minutes or one hour of cardio workouts for at least one time a week. If you cannot perform an intense workout within one hour, you should stick to steady state cardio workouts instead. As you progress, you may even be able to add in thirty minutes of weightlifting or other strength training one time per week.
Eighth Step: After you've figured out how many calories you should consume and you've been sticking to your plan for at least two weeks, the time has come to increase your physical activity. Ideally, this should include high intensity workouts that burn at least three hundred fifty calories and build about one pound of muscle per week. Strength training can also be added in with thirty to forty minutes of lifting per session. While these workouts burn a lot of extra calories, it is important to note that you should also have a well-balanced diet. If you do not have enough protein, your weight loss success will be greatly affected.
Ninth Step: The last thing to do is to divide your caloric intake into four different meals per day. In this way, your body is not ever starved for calories due to the increased physical activity. This will allow you to gradually lose weight because your body will be consuming more food than usual, even when you are at rest. At four weeks, you should already be close to your target weight if you have been following your diet correctly.
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