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Lifehack Presents: A Mini-Guide for Weight Loss for Men

Lifehack Presents: A Mini-Guide for Weight Loss for Men

Weight loss for men

    (Disclaimer: I am not a doctor or even a nutritionist. This information comes from my own personal quest to lose weight and the research that I have personally done. It’s also what has worked for me. Please consult a professional before making any changes to your diet or exercise regimen.)

    I remember looking in the mirror in the middle of last year and being somewhat disgusted with the way that I looked and felt. I became quite overweight and unhealthy during my last few years of college. I had lost weight before and leaned out. Now it was time to do it again, but this time, make it stick.

    Below is a weight loss for men plan that any guy can follow to lose weight and keep it off for the long term.

    Diet

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      I tend to hate the word “diet” because for most men it brings about thoughts of eating like a rabbit, eating too little, or eating things that don’t lack any taste whatsoever. This definitely isn’t the case though. You can definitely lose weight while eating a bunch of tasty food, you just need to change up your eating habits.

      When I was losing weight, I had a two-step plan for changing my eating habits. The first was to cut out refined carbs and sugars as much as possible, while eating lean meats, green leafy vegetables, and nuts and seeds. This is what the step-one diet for weight loss for men could look like in a typical day:

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      Breakfast

      • 3 Eggs light salt and pepper, scrambled
      • 2 cups cooked spinach w/ light salt and pepper
      • 1 cup of coffee, black

      Mid-morning snack

      • 1 handful of almonds
      • 1 small apple

      Lunch

      • 1 Large, seasoned chicken breast over 2 cups of mixed greens, assorted fresh vegetables (onions, red peppers, tomatos, etc.)
      • 1 serving of blue cheese dressing, vinegar and oil, or a vinaigrette

      Mid-afternoon snack

      • 1 small block of cheese (sort of like the string cheese sticks)

      Dinner

      • 2 servings of black beans or pinto beans (even refried beans, but not every day)
      • 8oz. steak, seasoned
      • Side salad or fresh broccoli w/ butter

      Dessert

      • mixed fruit or even a homemade fruit smoothie

      Doesn’t sound too bad, huh? Basically you are cutting out a ton of carbohydrates and sugars with the first phase. This will help you lose weight faster in the beginning, which is a good thing because if men do something and don’t see results somewhat immediately, we tend to give up.

      In the second step of the diet you can start to slowly add grains back into your eating habits as long as they are whole and as close to being unprocessed as possible. On my weight loss journey, I moved myself more inline with the Paleo side of eating instead of bringing back whole grains into my diet. That doesn’t mean that it is the only way of eating right, as I have seen many men go either way with great success.

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      For the second part of your diet just make sure to not relapse your eating back to that of refined sugars and grains. As we lose more and more weight the idea of “cheating” on our eating becomes easier and easier to do. We start to think, “well, one Oreo won’t hurt, right?”

      This is dangerous territory for a one time fat guy. If you love your sweets and bad eating, then maybe you need to give yourself a cheat day once or twice a month where anything goes. This could help you stay on the straight-and-narrow for most of the month.

      Exercise

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        If you haven’t been exercising very much or at all, then you want to start off with something that won’t completely kill you. Below is a great starter exercise plan for men.

        Weight training

        3 days a week, with at least one day in between, do the following:

        • Body weight exercises rotating between pushups, squats, lunges, crunches, leg-lifts, and pullups.
        • To start, do 5 reps of each exercise and move onto the next with only 15 second breaks in between.
        • Keep the rotation going for a total of 20 minutes
        • If you can’t do full pushups, then you can do modified pushups off of the wall at an angle, or even on your knees. If you can’t do full pullups (most guys can’t at first) grab a chair to keep your feet on.
        • If you can’t finish the whole 20 minute set, just give yourself a break. Make sure as you move forward in the starter exercise plan, that you are continually improving on your workout.

        You can also do a mixture of exercises from one of my favorite sites, SimpleFit.

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        Cardio

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          5 days a week, do the following:

          • Walk for a total of 30 minutes. Use medium to high intensity on your walks. You don’t have to look like one of those crazy power walker types. Just keep your pace up while walking.
          • Remember you can split up your walking during the day, like a 15 minute break in the morning and afternoon, or a 15 minute walk during the morning and night.

          On your off days between your body-weight sets 3 days a week, do the following:

          • High intensity intervals for a total of 12–15 minutes. This consists of walking or light running for 1–2 minutes and then sprinting for 30–45 seconds. Follow the table below for a 15 minute high intensity interval plan:
          2.5 minutesWarmup, light walking to running
          45 secondssprint
          1 minutelight running
          45 secondssprint
          1 minutelight running
          45 secondssprint
          1 minutelight running
          45 secondssprint
          1.5 minuteslight running
          30 secondssprint
          1.5 minuteslight running
          30 secondssprint
          2.5 minutesCool down, light running to walking

          If you aren’t into the plan above, you can get some other great high intensity interval plans from Men’s Health here

          Basically, for this exercise plan, do the above exercises for a total of 3 weeks, then have one “light” week where all you do is your cardio. This will help you get over the dreaded “plateau” that we can face after a month or so as well as give your body a rest from the body weight exercises.

          As you move forward with your exercise and it becomes easier and easier, try to add more reps or even light dumbbells to your workouts. This will help keep your exercise plans interesting as well as help you continue to see results as you move forward.

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          If you want to try something different when it comes to exercise, check out the NerdFitness Guides.

          Bringing it together

          The key to weight loss for men is to ensure that your diet is one that is sustainable and tasty and that your exercise continues to be fun yet challenging. You could possibly lose weight by simply changing your diet or by only working out a little, but if you want to drastically lose weight, especially at first, follow the above weight loss for men plan to accomplish your goals.

          It isn’t unheard of to lose anywhere from 10 to 25 pounds of fat a month while using the above diet and exercise plan. When I first started, I lost a total of 30 pounds in three months. The trick is how you can keep the weight off as you move past the initial phase. As you get further and further way from your “fat days” you start to losen up on your diet and exercise regimen. Make sure to have someone keep you accountable, whether it be an exercise buddy or just a friend that knows what you are trying to do.

          It also helps to keep a health journal with your food and exercise in it. With this tool, it’s easier to spot when you are starting to backslide on your new way of life.

          Hopefully the above weight loss for men plan can help you reach your weight loss goals.

          (Photo credit: Human weight loss chart symbol via Shutterstock)

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          Last Updated on September 17, 2018

          10 Reasons Why You Should Get Naked More Often

          10 Reasons Why You Should Get Naked More Often

          Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

          1. It burns more fat.

          Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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          2. You’ll become comfortable with who you are.

          Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

          3. It saves you money.

          Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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          4. It increases your immune system.

          Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

          5. It makes you face your fears head on.

          People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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          6. You will feel better in your clothes.

          When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

          7. You will embrace vulnerability.

          When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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          8. You will show the world the real you.

          Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

          9. You will have fun.

          Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

          10. You can have intercourse with the lights on.

          Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

          What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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