4 fat loss strategies for men! 💥💣🏋️♂️
Men have more lean muscle mass = burn more calories, both at rest and during exercise.
1. Prioritize “large muscle group” resistance training.🏋️♂️
Build lean muscle by performing multiple-joint exercises (squats, deadlifts, lunges), especially those that focus on the muscles of the lower body. Stressing these larger muscles is what triggers greater muscle growth and subsequent metabolic improvements with fat loss. Never skip leg day!
2. Balance high and low-intensity aerobic training.🏊♂️🏋️♂️
Mix up training intensity from high to low to allow for recovery on a daily, weekly or monthly basis, this will also create a more efficient fat-burning metabolic machine. 1 to 2 days per week – HIIT and 1 to 2 days per week of low-intensity, sustained aerobic training. When it’s time to train at a high intensity, train hard. When it’s time to recover, recover!
3. Be smart at the dinner table.🥬🥦🥜🍠
Adhere to some basic nutritional rules that link actual caloric need with caloric intake. Consider the size of your hands for most grains and starches, 1 to 2 handfuls is most likely an appropriate serving size. For proteins, match the size and thickness of your palm. For added fat, look at the size of your thumb. Make green, leafy vegetables a feature of as many meals as possible. Include protein with every meal and whole, unprocessed food can help decrease the likelihood of overeating. Eat a high-protein snack roughly 2 to 3 hours prior to eating your last meal of the day. This curbs cravings and decreases the likelihood of overeating.
4. Find an accessible means for measuring body fat ✍
Muscle tissue is much more dense than fat tissue and weighs more per unit of volume. Rather than signaling fat loss, decreased scale weight can actually be the result of sickness, decreased lean muscle mass and even dehydration. At-home body-fat analyzers have small margins of error, but are generally effective for identifying trends in fat gain or loss. Using this number as a benchmark instead of a number on a scale will keep your fat-loss goals and interventions aligned for the long term.