How to Lose Weight Fast for Men – A Complete Step by Step Guide

the best ways to lose weight fast for men

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Hello, thank you for visiting my website! Please note, I am not a doctor, and I do not provide medical advice. However, I am a Certified Personal Trainer, a Professional Basketball Player, and I am currently completing my Masters Degree in Nutrition Education from American University. Also, this website contains affiliate links. Please read my Medical Disclaimer and Review Disclaimer for more information.

Do you want to know how to lose weight fast for men? If so, you have found the only guide you need!

A lot of people want to lose weight to look fit and be healthy, but not everyone even understands the basic steps to losing weight! In fact, losing weight can be a very simple process if you have a clear plan and understand your own goals.

Losing weight for men is slightly different for men than it is for women but in a good way! Men have more testosterone which means that they can build muscle easier and lose weight faster.

If one of the biggest questions you have in your life is how to lose weight fast for men, you need to keep reading below!

I suggest you read through thoroughly to make sure you catch everything!

The Best Ways to Lose Weight Fast for Men

tips for losing weight fast for men

While many people believe that the best way for men to get 6 pack abs, lose fat from their body, and build an aesthetic body is by taking heavy amounts of fat burner pills, and doing hundreds of sit-ups, this is hardly true at all.

Fat burning pills can often have negative side effects on your metabolism and ability to burn fat in the long run!

There are many different ways in which a man can lose body weight fast, but some of the best options include intermittent fasting, creating a stable diet and exercise plan, and performing High Intensity Interval Training often.

These may sound like basic tips, but they are very effective for helping men to lose weight quickly.

The nature of burning fat is simple; you need to burn more calories than you intake.

The strategies listed above are all excellent at helping you achieve a negative number of calories daily.

Once you have started with the basics, I suggest adding in metabolism boosting teas such as organic matcha tea to make a further difference. Again, no matter how many insta-models tell you other wise, this will only help if you have the other factors in your life in check!

In fact, these tips are much more helpful for helping men lose weight fast than nearly any other claims made by mainstream supplement companies, and weight loss “specialists.”

Instead of listening to the new diet specialist who will have you wasting your money for little results, stick to basic strategies which have been tried and tested!

the best ways for men to lose weight fast

Step 1: Set a Calorie Goal and Plan

Exercise can help you lose the extra pounds and improve your physical conditioning, but without a proper diet, you’ll never be able to see the body that you truly want.

The quickest way that men can naturally lose body fat is by safely reducing the number of calories they consume each week.

There are approximately 3,500 calories in a single pound of fat.

This is important to note, as it becomes a useful part of your toolbox for planning and executing a healthy, and easily doable, diet and exercise plan.

Why do you need to know how many calories are necessary to burn one pound of fat?

Think about it.

If you’re trying to adjust your weight up or down, you need to understand the exact amount of effort required to reach your goal.

This information gives you a reference to compare against and guide you.

A perfect goal is to reduce your overall calorie consumption by 500-700 calories per week, while also maintain a steady training regimen.

This drop-in calories is not very significant! For some people, it is only the matter of skipping 2 extra donuts per week.

Other people can easily reduce this many calories from their diet by cutting out soda, sugary juices, sport drinks, or alcohol.

One further part of the equation is knowing how many calories certain exercises will burn.

Typically, an hours worth of easy-moderate exercise burns 250 calories.

Strenuous exercise can easily burn up to 500 calories in an hour!

500 calories can be reduced from your diet much more easily than you have ever imagined!

Step 2: Exercise, A Lot!

the best weight loss exercises for men

Your training does not need to be incredibly intense if you are a beginner, but it should provide the base for a long life of healthy activity.

If you already are accustomed to training, adding in more anaerobic exercises is the best way that you can ramp up your fat burning efforts.

Lean muscle helps burn fat, and the right way to think about weight loss (along with maintaining a normal calorie deficit), is to simply build more lean muscle

We aren’t literally burning fat when we exercise, but instead we are using up energy that fat provides when we exercise.

It is impossible to target certain areas of the body for fat loss, especially since our body’s fat stores are used only when the body has used up all the energy from our food sources.

Building lean muscle helps us achieve the goal of weight loss or fat loss because increased muscle, leads to an increase in our body’s metabolism.

Even after we have finished exercising, our body will continue to burn fat due to the presence of lean muscle mass.

More muscle makes the body burn more calories per day to support the new muscle growth, leading to an inevitable increase in weight loss or fat loss. even after you have finished working out.

If losing weight is your goal, replacing that goal with aiming to gain more lean muscle is the best way to do it!

Fasted Cardio for Weight Loss

Fasted cardio is not a completely unique concept to the world, but learning how to utilize fasted cardio in your training program correctly is vital to your success. Fasted cardio works for burning fat since when your body is in a “fasted” state, you can preferentially burn fat instead of just burning through your body’s glycogen stores.

Fasted cardio is performed first thing in the morning, after waking.

It is best if you can cut off your food consumption from the previous night around 8 p.m., and perform your fasted cardio around 8 a.m.

This will give you around 12 hours for your body to lower its glycogen levels naturally, and allow your body to be primed for fat burning.

Fasted state cardio is best done with low-intensity exercises, such as walking.

Add in 45 minutes to an hour of fasted walking five days per week for a month, and you will probably be able to break through any fat-loss plateau!

Interval Training for Weight Loss

Interval training is one of the best ways to help your body increase lean muscle mass, while also burning a high number of calories in a short amount of time.

Interval training consists of short, intense spurts of exercise; followed by short rest periods.

Typically, something such as 30 seconds on, and 60-90 seconds off.

According to a study published in Australian Family Physician,

“Aerobic exercise has numerous benefits for high-risk populations and such benefits, especially weight loss, are amplified with HIIT. High intensity interval training involves repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low intensity exercise). HIT is associated with increased patient compliance and improved cardiovascular and metabolic outcomes and is suitable for implementation in both healthy and ‘at risk’ populations.”

The Tabata interval protocol has proved to be an excellent fat burning regiment, amongst other interval training protocols.

The Tabata interval protocol consists of 8 rounds of 20 seconds maximum effort sprints, followed by only 10 seconds of rest.

Initially, this interval protocol was designed for the stationary bicycle. However, it can be adopted with other exercises as well.

Some of my favorite exercises to use with Tabata interval training and burn fat quickly are:

  • Burpees
  • ERG Rowing
  • Body Squats
  • Sit-Ups
  • Push-Ups

Don’t try to do this with body squats or deadlifts! This can cripple your lower back.

I have tried to do Tabata intervals with deadlifts before in my younger/dumber days- it did not end well!

Regardless, anaerobic exercises have the capability of burning much more calories than aerobic exercises, and should be included in to your fat burning routine as needed.

One of my favorite anaerobic exercises is the Jacob’s Ladder Exercise. The Jacob’s Ladder is very light on your joints, but incredible for helping you to lose weight fast.

I like to add 3-4 sets on the Jacob’s Ladder at the end of my workouts, once or twice per week as a general rule. The Jacob’s Ladder is also great for sport-specific conditioning, which is why all athletes need to be familiar with this exercise.

Step 3: Use The Best Weight Loss Supplements for Men

Another trick to losing weight is to find a fat burning supplement which works, and utilize this correctly! Popping fat burners without any strategy is an extremely dumb idea, and can have negative effects on your body.

According to Obesity Reviews,

“The term ‘fat burner’ is used to describe nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause longterm adaptations that promote fat metabolism.”

Although there are negative side effects to misusing fat burners, fat burners can be instrumental in a strategic weight loss plan.

Too many people either overuse fat burners without understanding the consequences or shy away from them because they believe fat burners to be too unhealthy for your body.

The ingredients in the fat burning product you purchase will determine the effectiveness of the product.

If you choose the right ingredients for your fat burner, a fat burning supplement can help you lose weight faster!

If you are interested in using a dietary supplement to help yourself lose weight quicker, I have one personal suggestion that I believe you will love! Check out this specific supplement which I have used in the past and has scientifically backed ingredients that can help you lose weight fast!

RSP Nutrition AminoLean

RSP Nutrition AminoLean has been my favorite weight loss supplement for years because it contains ingredients for helping you burn additional calories, increase your workout capacity, and stimulating muscle growth.

AminoLean combines both BCAAs & EAAs (essential amino acids) with a blend of ingredients for both focus & energy which also support natural weight management.

Ingredients in RSP Nutrition AminoLean include:

I generally have a problem tolerating stimulants because I have Tourette Syndrome and pre-workout products with stimulants can increase my motor tics, however, I choose to use RSP Nutrition AminoLean when I need an extra boost because the natural caffeine from green tea does not cause too many problems for me.

Furthermore, the assortment of fat burning ingredients (L-Carnitine, CLA, Green Tea Extract, Green Coffee Bean Extract) provide a serious increase in the amount of weight you will lose!

Although many of these ingredients have been researched for improving fat loss or weight loss, green tea extract and green coffee bean extract are two of the most impressive. According to one study published in The Journal of Nutrition,

“These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG.”

Furthermore, according to a study published in the Asian Pacific Journal of Tropical Medicine,

“GCBE has a potential anti-obesity effect with lowering body fat accumulation by regulating adipogenesis and lipid metabolism-related genes and proteins in white adipose tissue (WAT) and liver.”

This product is best when used 15-30 minutes before a training session, but you can also drink it throughout the day if you are feeling tired in the office or you need an extra boost of energy. I often sip on my AminoLean while on long-drives, which helps keep off any extra weight gain on those days as well.

If you are looking for a weight loss supplement that will also help you develop lean muscle mass and act as a pre workout product as well, RSP Nutrition AminoLean is my suggestion for you!

Step 4: Add in Some Metabolism Boosting Drinks for Weight Loss

Don’t be afraid to buy metabolism boosting teas such as:

Once you have “sured” up the bulk of your diet and lifestyle, certain “weight loss teas” can also be very beneficial for speeding up the process of fat loss. Although “weight loss tea” has aligned itself with the female niche more, these teas have been used for thousands of years to help people lose weight and body fat, and will surely help you out as well!

There are thousands of useless “weight loss and detox” teas in the market right now, but none of them can compare to the benefits of these teas.

My advice (regardless of whether you are looking to lose weight or not), is to try to drink 5 cups of tea per day.  This might seem like a lot, but you will feel the benefits rapidly!

Tea is filled with antioxidants and other helpful compounds which will both improve your metabolism, and energize your body from within.

Along with this, you will also be ensured that your body is properly hydrated.  Drinking water, alone, is an excellent tip to improve weight loss efficacy.  Drinking tea just makes it that much more effective!

Caffeinated teas are great for increasing your metabolism, but herbal teas work just as well for improving body composition. Drinking 2 cups of a metabolism boosting tea such as oolong or matcha before a fasted walk in the morning will refresh your body on a cellular level, improve your digestion, and clear your mind!

A few of my favorite teas that you can purchase on Amazon are:

Matcha Tea

According to a study on the effects of drinking matcha tea for weight loss in females that was published in the Human Kinetics Journal,

“Matcha resulted in lower respiratory exchange ratio (control: 0.84 ± 0.04; Matcha: 0.82 ± 0.04; p < .01) and enhanced fat oxidation during a 30-min brisk walk (control: 0.31 ± 0.10; Matcha: 0.35 ± 0.11 g/min; p < .01). Matcha green tea drinking can enhance exercise-induced fat oxidation in females.”

If you would like to try matcha tea, I suggest this product:

Yerba Mate Tea

According to a study published by the Korean Association for Laboratory Animal Science,

“Our data from in vivo studies revealed that Yerba Mate treatment affects food intake, resulting in higher energy expenditure, likely as a result of higher basal metabolism in Yerba Mate-treated mice. Furthermore, in vivo effects of Yerba Mate on lipid metabolism included reductions in serum cholesterol, serum triglycerides, and glucose concentrations in mice that were fed a high fat diet. In conclusion, Yerba Mate can potentially be used to treat obesity and diabetes.”

You can try this yerba mate tea to help  you lose weight:

Oolong Tea

According to a study published by the Chinese Journal of Integrative Medicine,

“Oolong tea could decrease body fat content and reduce body weight through improving lipid metabolism. Chronic consumption of oolong tea may prevent against obesity.”

If you are interested in trying oolong tea to help you lose weight, you can try this one:

Coffee for Weight Loss

Coffee is useful as well, and both coffee and tea are much healthier than most fat burning pills.

According to a study published in The American Journal of Clinical Nutrition,

“A second such study found that both caffeine and coffee intakes were modestly and inversely associated with weight gain. It is possible that caffeine and other constituents of coffee, such as chlorogenic acid and quinides, are involved in causing weight loss.”

Make sure you are drinking organic coffee though! Organic coffee is much healthier for you, and the environment! I am personally a very big fan of drinking Bulletproof Coffee in the morning or a simple combination of organic coffee and coconut oil.

If you prefer to drink coffee compared to tea, I highly encourage you to drink Puroast Low Acid Coffee! Research has indicated that Puroast low acid coffee has 70% less acid than other roasted coffee, and seven times as many antioxidants as green tea!

Step 5: Use DIY Coolsculpting for Weight Loss (If Necessary)

If traditional methods don’t seem to help you lose weight at the rate that you would like, one safe alternative method you can try is DIY coolsculpting. Coolsculpting (otherwise known as cryolipolysis) freezes body fat off your body, and it is one of the better ways to “spot-reduce” fat.

However, you should not rely on coolsculpting as the only method you use to lose weight. Coolsculpting at home is a cost-effective way to do coolsculpting procedures, although the benefits might not be as significant or as rapid.

However, you can use DIY coolsculpting to help you lose the last few pounds in some specific areas of your body if you need!

Step 6: Maintain Your Weight Loss

So, you have lost the excess weight, toned those flabby muscles and increased your overall fitness levels. Congratulations! However, most people don’t know how to maintain weight loss progress once they have finished losing their goal amount of weight.

It is fantastic to know that your body is in the best shape of your life, unfortunately, your body won’t miraculously remain fit and healthy forever on its own. Except, of course, if you take measures to maintain a high level of physical fitness.

Below are my top 5 health and fitness tips for maintaining weight loss and improving your fitness levels throughout your lifetime.

Creatively Invent New Fitness Goals

Being creative with your fitness goals is a great way to stay motivated and fit. Experts have shown that constantly reinventing your fitness goals is a good way to maintain high fitness levels. This will increase your chances of reaching your goals.

Be smart and realistic when setting new fitness goals. Ensure that your objectives are specific, measurable, realistic and timely.

If you find motivation in competitions, then you might want to stay try marathons, races or cross-country walks within your area. Each contest can be a motivating factor for you, especially because different competitions require different fitness styles and training.

Training for each event will give you a new milestone.

What better way to main your fitness levels than to set new fitness goals?

Maintain A Healthy Diet

The role of a healthy diet is no longer a secret.

As the popular slogan goes, “You are what you eat.”

Research has shown the body releases cortisol in stressful situations. When you skip meals, stay up late or significantly reduce water intake, the body is put under a lot of stress and strain.

The downside to this is that human beings are likely to eat processed “fast” foods because they contain a lot of sugars and trans fats, which temporarily calm the body. But of course, the excess sugars ingested are stored as fats in our hips, arms, waists and stomachs.

This can be avoided if you take steps to join the culture of healthy eating.

If you feel stifled by diets that care not a whit for your creativity, then perhaps, you should experiment with healthy traditional foods from various countries.

Furthermore, if you want to maintain high fitness levels, it is important to sleep well and on time. Supplementing your diet with magnesium is also a wonderful way to improve not only your sleep quality, but your insulin sensitivity. According to one study which was published in Diabetes & Metabolism,

“Oral magnesium supplementation improves insulin sensitivity in hypomagnesemic non-diabetic subjects.”

Take care to ensure that you get sufficient magnesium daily, especially if you live in hot climates where you might lose this mineral through sweat.

If you don’t like supplement tablets, you can eat a lot of magnesium-rich foods such as spinach, black beans, almonds, pumpkin seeds, yogurt, and so on. However, if you would like to take a simple magnesium supplement each day to improve your insulin sensitivity and help you get a better sleep each night, I suggest:

Eat More Protein:

Eating more protein is another key to losing weight. Protein is the most valued nutrient to lose weight.

Eating more protein helps in increasing your metabolism drastically that is 90-100 calories per day. Protein also keeps you feel full for more time.

This helps in losing weight fast.

Also, eating higher amounts of protein will help you lose fat but keep muscle mass.

I am personally a fan of vegan protein sources, but most any protein can be very beneficial for you!

Incorporate Outdoor Games into Your Routine

As often as you can, engage in some outdoor sporting activity, even if it’s once a week. Don’t ignore opportunities to engage in active outdoor games with your family at least once a week because they be great for both your physical and mental health.

People who spend less time playing outdoors are at a higher risk of getting obesity, type II diabetes and high blood pressure, high cholesterol, anxiety disorders, depression, and attention deficit disorder.

There are many amazing outdoor games families and friends can play. These games can range from snowball fights to walks, or even paintballing. The most important thing is to ensure that you are burning calories and essentially, improving your health and fitness levels.

Drink A Lot of Water

Exercising and staying active can cause you to lose a lot of fluids through sweat.

If you don’t replenish lost fluids through drinking a lot of water, exercising can cause dehydration. Your body needs to stay hydrated else you risk suffering from organ failure and many other illnesses. People who pay attention to their bodies have attested to the amazing health benefits of drinking lots of water.

Not only does it flush harmful toxins from the body, it also keeps the body looking younger and healthier. Research has shown that drinking water can cure headaches.

Eating lots of watery fruits can provide your body with alternative sources of water. Examples of such fruits include watermelons, oranges, pineapples and pawpaws.

So if you want to stave off fatigue and increase your fitness levels, drink water whenever you have a chance.

Furthermore, drinking water itself has shown to be beneficial for weight loss. According to a study published in Obesity, A Research Journal,

“when combined with a hypocaloric diet, consuming 500 ml water prior to each main meal leads to greater weight loss than a hypocaloric diet alone in middle‐aged and older adults. This may be due in part to an acute reduction in meal EI following water ingestion.”

Additional Reading: Hydration for Athletes

Keep Improving Your Workouts

Workout gurus always recommend that workouts be appropriately timed and that the intensity should be increased slowly. Workouts are also to be structured to last for short periods of time.

Maintaining toned muscles involves the stimulation of muscle groups at least every 3 days. However, if you want to tone specific parts of your body, you’ll be better off with more frequent weight-training exercises and/or strength exercises.

Much as your muscles need to be subjected to the exercises that toned them, they also need to be challenged, so you don’t reach weight lifting plateaus. Stimulating your muscles in different ways is likely to help you maintain high fitness levels.

Exercises such as the prowler sled, Jacob’s Ladder Exercise, and ERG Rowing Machine will challenge and stimulate your body in unique ways!

Concluding Thoughts – How to Lose Weight Fast for Men

All of these techniques can certainly help you burn fat off of your body, but they should only be used after you have taken the initial steps to begin exercising, and clean up your diet!

Losing body fat may seem like a complicated process, but you can find simple solutions to include in your daily routine which will make this journey easier than you could ever have expected!

Building the body of your dreams is only a few steps away!

Read Next: How to Get in Shape Fast


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