How to Lose Weight Fast for Men – The Definitive Guide

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Putting on weight is easy for most people. Losing that weight, though, is another story entirely.

There are a plethora of weight loss solutions that promise rapid weight loss, but none of these programs seem to work for most people. However, you honestly can learn how to lose weight fast, and you can even learn how to lose weight without exercise!

The reason is because most trends aren’t committing to permanent lifestyle changes.

In order to lose weight and keep it off permanently, you need to consider the following weight loss solutions and make an effort to apply them:

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

If you asked 10 people on the street what was a couple of their biggest goals over the next year, a majority of them would probably say “lose weight” as one of their first answers.

Losing weight ѕееmѕ tо bе on a lоt of people’s mindѕ these days, especially with the rapidly growing obesity problem in the United States, and the world. A lоt оf реорlе wаnt tо “lоѕе weight” tо look fit and bе hеаlthу, but not everyone even understands the basic steps to losing weight!

Especially 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!

Losing weight is a very commonly desired goal, but many people do not understand how to accomplish this task easily.

In my opinion, the concept of losing weight fast itself is a bit flawed.

Instead, people should be focusing on losing body fat.

Losing weight could just be a matter of hydration levels, or the pure mass of food you ate on that day.

Body fat, however, is a much more measurable and quantifiable feature to observe on yourself.

Most people rely on their bathroom scale when trying to get in better shape, but end up completely neglecting their body fat percentage. You don’t consider the actual amount of fat in your body when you depend solely on weight measures to determine your fitness, a concept that has been normal in our society for far too long.

While it is a good idea to keep track of your weight, it is even better to be mindful of your body fat percentage as well.

How to Lose Weight Fast for Men – Everything You Need to Know

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!

Before you focus on losing too much weight though, you should first understand fully the difference between losing weight, and losing body fat.

Losing weight can be as easy as sitting in a sauna and dripping out water (which is highly unhealthy), losing body fat is a whole different story.

What is Your Body Mass Index, and Does it Matter?

Body mass index scale (BMI) is the simplest way to get an idea of your body fat percentage, and start the journey of how to lose weight fast for men properly.

Although, it does not actually measure your body fat percentage, it gives you an insight about your body’s level of fat.

It shows you the amount of fat present in your body, in relation to its lean tissue.

In most cases, this equation provides a fairly accurate relation of the amount of body fat people have. To swiftly calculate your Body Mass Index, divide your weight (pounds), by your height squared (inches).

Determine your results using these categories;

  • Underweight: Below 18.5
  • Normal: 18.5-25
  • Overweight: 25-30
  • Obese: Above 30

Calculating Fat Percentage of the Body

To measure the body’s fat percentage is a bit more involved than merely using the BMI formula, which makes it very confusing to me why the BMI formula is so widely used.

Personally, I’ve registered as obese on the BMI scale basically my entire life, but that’s simply due to muscle mass.

For the majority of people, BMI does not indicate anything at all.

Body fat calculations, however, are much more useful.

Once you determine the amount of fat you have on your body, you can then move on to figure out the answer the best answer for how to lose weight fast for men.

At a dietitian’s office or a gym, you can test your body fat percentage with calipers.

Calipers are clamp-like in nature; and they are used to take skin-fold measurement at various locations on your body. This process is less accurate than many other body fat measurement tools, however, it is a lot easier than other processes to use.

You could even buy your own fat caliper from Amazon for just a few dollars!

Click Here to Purchase Accu-Measure Body Fat Caliper ($6.23)


Therefore, making it the most frequently used technique for measuring body fat percentage.

Some of the oft-used technologies used to calculate body fat are;

  • Underwater weighing: although time consuming and very expensive, it is one of the most accurate methods of determining body fat.
  • Dual X-ray Absorptiometry Scan: this method uses a low-level x-ray to find the amount of bone, muscle, and most crucially- body fat.
  • Bioelectrical Impedance: this technique is used to measure the speed of electrical currents as they travel through your body. It is often a feature on higher end of bathroom scales, and one of the least expensive methods.

So, What is a Healthy Body Fat Percentage?

A healthy body fat percentage varies greatly depending on a number of factors; including age, gender, and body type.

Below is a basic guideline for a healthy body fat percentage, according to the American Council on Exercise.

Body Fat Percentages for Men:

  • Ages 20-39: 8% to 19%
  • Ages 40-59: 11% to 21%
  • Ages 60-79: 13% to 24%

Body Fat Percentages for Women:

  • Ages 20-39: 21% to 32%
  • Ages 40-59: 23% to 33%
  • Ages 60-79: 24% to 35%

Dangers of Too Low/ Too High Body Fat Percentage

To a certain extent, reducing your body fat percentage will improve your health.

However, it can lead to several health complications if it gets too low.

When you have too low body fat, your bones can become brittle, you dehydrate, you become ill more often, and there is a potential loss of reproductive function.

If this happens, your body will need a very long time to heal.

In women, too low body fat can cause their pituitary gland to reduce the production of hormones (which affects the ovaries), and in due course, even stopping the menstrual cycle.

The medical complications of low body fat are numerous and even include problems with the heart, internal organ shrinkage, muscle tissue loss, stomach problems and damage to the nervous system.

What’s more (and most dangerous)? It can as well lead to death!

While it is true that the body cannot function effectively without body fat, it is however necessary to note that too much body fat can have negative impact on the body as well.

More often than not, the fats absorbed by the body do not burn off, but are stored in the body long-term.

Especially in the United States, obesity is becoming more prevalent every year.

Such accumulation of body fat may lead to obesity, which can raise many other health issues including:

  • Difficulties in breathing
  • Heart disease
  • Arthritis
  • Cardiovascular disease
  • Diabetes

To avoid these problems associated with excess body fat, you must be aware of your current body fat percentage and the ideal percentage required.

Although it can be difficult for some people to drop as low as 10-12% body fat, being “not obese” is honestly not that difficult at all.

For people who are clinically obese, a simple shift in diet pattern can make a massive difference!

All it takes is a little bit of effort on your part, knowledge of healthy living, and following the tips below!

Tips to Lose Weight Fast for Men

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

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

This is imроrtаnt to note, аѕ it becomes a uѕеful part of your toolbox for рlаnning and еxесuting a hеаlthу, and еаѕilу dоаblе, diet and еxеrсiѕе plan.

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

Think about it.

If you’re trying to аdjuѕt your weight up or down, уоu need tо undеrѕtаnd thе еxасt аmоunt оf еffоrt required tо rеасh your gоаl.

This information gives уоu a rеfеrеnсе tо compare against, and guidе уоu.

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.

How to Exercise for Weight Loss

One further раrt оf thе equation iѕ knowing hоw mаnу calories certain еxеrсiѕеѕ will burn.

Typically, аn hоurѕ worth of easy-mоdеrаtе еxеrсiѕе burnѕ 250 саlоriеѕ.

Strеnuоuѕ еxеrсiѕе 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!

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.

Lеаn muѕсlе helps burn fаt, and thе right wау tо think about wеight lоѕѕ (along with maintaining a normal calorie deficit), iѕ tо simply build mоrе lean muscle

We аrеn’t literally burning fаt whеn wе еxеrсiѕе, but instead wе аrе uѕing uр еnеrgу thаt fаt рrоvidеѕ whеn wе exercise.

It iѕ impossible to tаrgеt сеrtаin areas of thе bоdу fоr fаt loss, especially since our bоdу’ѕ fat ѕtоrеѕ аrе used оnlу when thе body hаѕ used uр аll the еnеrgу from оur food ѕоurсеѕ.

Building lеаn muscle helps us achieve the goal of weight loss or fаt lоѕѕ bесаuѕе inсrеаѕеd muѕсlе, leads tо аn inсrеаѕe in our body’s mеtаbоliѕm.

Evеn after we hаvе finiѕhеd еxеrсiѕing, оur bоdу will соntinuе tо burn fat duе to thе рrеѕеnсе оf lean muscle mass.

Mоrе muѕсlе mаkеѕ the bоdу burn mоrе calories per day tо ѕuрроrt thе nеw muscle grоwth, leading to an inevitable increase in weight loss or fat loss. еvеn аftеr уоu hаvе finiѕhеd wоrking оut.

If lоѕing wеight is your goal, rерlасing thаt gоаl with aiming to gаin mоrе lean muѕсlе iѕ the best way to do it!

Interval Training for Weight Loss

Interval trаining iѕ 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 shоrt, intense ѕрurtѕ оf еxеrсiѕе; fоllоwеd by ѕhоrt rеѕt реriоdѕ.

Typically, ѕоmеthing such as 30 ѕесоndѕ оn, аnd 60-90 ѕесоndѕ оff.

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.

The Best Supplement for Weight Loss

If you are interested in using a dietary supplement to help yourself lose weight quicker, I have one personal suggestions 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!

Click Here to Purchase RSP Nutrition AminoLean (30 Servings – $21.97)

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.

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

Matcha Tea

MatchaDNA Certified Organic Matcha Green Tea Powder (16 Ounces – $19.95)

Yerba Mate Tea

Guayaki Traditional & Organic Yerba Mate Tea (75 Tea Bags – $14.99)

Oolong Tea

Prince of Peace Organic Oolong Tea (100 Tea Bags – $7.15)

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!

Best Coffee for Weight Loss

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

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 Tiny Footprint Coffee – The World’s First Carbon Negative Coffee! Tiny Footprint Coffee uses a portion of every sale to plant trees in South America, which results in a net-positive carbon emission total between the amount of carbon produced by making their coffee, and the amount of carbon reduced from the atmosphere by the trees.

Drinking Tiny Footprint Coffee is a small way that you can change the world for the better, every single day! If you are already drinking coffee each morning, you can look into your cup of Tiny Footprint Coffee and know you are helping yourself lose weight fast, and treating the planet with every sip!

Tiny Footprint Coffee also works with small-local farmers and abides by Fair Trade standards.

Tiny Footprint Coffee – The World’s First Carbon Negative Coffee (16 Ounces – $14.47)

DIY Coolsculpting for Weight Loss

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!

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!

Adam Kemp

Hello! My name is Adam Kemp, and I am a professional basketball player with a wealth of worldly knowledge about health and fitness! Check out my website to find a variety of fitness tips and health advice that I have learned throughout my basketball career. I have just begun my 6th year of playing professional basketball, and I have played in many countries throughout Europe and Eur-Asia. Along with my career as a professional basketball player, I graduated from Marist College in 2014 with a B.A. in Sports Communications and a Minor in Psychology. My areas of expertise pertaining to health and fitness include helping people lose weight, gain muscle mass, and become a better athlete. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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