4 Diet and Weight Loss Tips for Men

Here are four diet and weight loss tips designed especially for men to help you trim down, tone up, and increase your overall health.

  1. Count your calories. Because many diet websites focus on women, their recommended diet plans might not apply to men. Be sure to work out a healthy eating plan with your doctor to ensure that you get the right amount of calories for your body type.
  2. Think about your younger years. If you played football or frequently lifted weights in your teens and twenties, think back on your healthy habits from these days when planning a weight loss plan. You can even pull out an old photo of yourself at your fittest for some inspiration.
  3. Keep a log. Use your phone or a discreet notebook to record your meals and workouts and to ensure that you stay on track.
  4. Know the risks. Men generally store fat in the upper body (which often shows up as a “beer belly”). This area is easier to lose weight in, but it can also cause heart disease if you hold on to it. Be sure to lose the weight and practice slow, steady weight loss techniques in order to keep it off.

3 Weight Loss Tips for Men [Spark People]
Weight Loss for Men [Weight Loss Resources]

3 Health Benefits of Strength Training Exercises

Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

  1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.
  2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.
  3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

Strength training: Get stronger, leaner, healthier [Mayo Clinic]
7 Reasons to Add Strength Training to Your Workout Routine [Everyday Health]
Benefits of Strength Training [Body Building]

Meet Your Fitness Goals With These Plateau-Busting Tips

The dreaded exercise plateau is something that almost all people experience during their workout routine. You start seeing positive results after months of dedicated workouts, but then seemingly out of nowhere, the results just stop and you’re left wondering what to do next. If you’re in the middle of a workout plateau, use these simple tips to get back on track toward meeting your fitness goals.

  • Track your meals. If you used to eat whatever you wanted but started seeing results once you started eating a bit healthier, you might hit a plateau after you eat in a moderately healthy way for a few months. You’ll need to monitor your calorie intake a bit more thoroughly to continue losing weight.
  • Add intensity. When you continue doing the same workout for a few months, it will start to get easier as you become more fit. Ramp up the intensity of your cardio workouts and you’ll continue seeing results.
  • Elongate workouts. If your current workouts are 30 minutes or less of vigorous physical activity, try working out longer to increase results.
  • Cross-train. Many people love cardio while others love strength training, so combine the two into a cross training program to break out of your plateau.
  • Rest. Instead of working out every day, add a couple days of rest per week to let your muscles rebuild and become stronger as a result of your workouts.

Overcoming a Fitness Plateau [American Heart Association]
11 Reasons You’re Not Breaking Training Plateaus [Men’s Fitness]
What To Do When You Hit a Plateau [Nerd Fitness]
How to Break Through a Strength Training Plateau [Greatist]

How to Warm Up and Cool Down Before and After a Workout

Warming up and cooling down is just as important as the working out that you do in between if you want to prevent cramping and maximize your results. Pushing your body to its maximum exertion without any warning is never good, but these simple and effective tips will help you to gradually prepare for exercise and come down from it once you’re finished.

  1. Go for a walk. If you’re an avid runner or power walker, walking is a simple yet effective way to warm up for your workout. Walking briskly for 10 minutes will get your heart rate up enough for an afternoon run, while walking slowly for 10 minutes is enough for a long walk.
  2. Do your chosen activity at a slower pace. Whether you’re preparing for a cycling class or some cardio kickboxing, leave enough time to do that same activity for a few gentle minutes beforehand.
  3. Reduce your heart rate. To cool down after a cardio workout, walk slowly for as long as it takes for your heart rate to gradually return to normal.
  4. Stretch. Stretching is most effective when your muscles are already warmed up, particularly after your exercise. Hold each stretch for about 30 seconds and avoid bouncing or jerking in order to gently reach your full range of motion.

How to Warm Up And Cool Down [Quick and Dirty Tips]
Aerobic exercise: How to warm up and cool down [Mayo Clinic]
Warm Up, Cool Down [American Heart Association]

Download These Two Apps Before Your Next Hike

When the weather gets a bit warmer and you want to move your workout outdoors, hiking is a wonderful way to stay active and spend some time in nature. Here are two great hiking apps that will help you to plan a hike and stay safe once you’re on the trail.

AllTrails
With a database full of hiking and biking trails all across the country, AllTrails is a wonderful resource for anyone looking for new places to hike. Detailed maps offer pinpoints marking each of the trails or parks in a given area, and clicking on a point pulls up a full list of information about that trail. AllTrails shows the distance, elevation, and difficulty level of a trail, and it provides reviews written by fellow hikers just like you.

Simply Hike
Stay safe and prepared on any hiking trip with Simply Hike’s expansive selection of hiking and camping equipment. Browse items like backpacks, clothing, and tents made especially for hiking, or search by your favorite brands, like the North Face and Berghaus, to find products that you’ll love. Simply Hike’s helpful customer service representatives will even help you to choose the perfect equipment for your needs.

Get Into a Fitness Routine With These Motivational Tips

You’re certainly not the first person to admit that sticking to a fitness routine is hard, but that doesn’t mean it can’t be done. All it takes is time, patience, and a reliable fitness plan that works with your lifestyle. Here are some great tips that will help you to get in shape and feel better about your body.

1. Stop beating yourself up. Many people enter into a workout regime with a negative mindset because they feel bad about their bodies, but this isn’t a healthy way to begin. You need to think about the good things rather than focusing on the negatives.

2. Something is better than nothing. Don’t feel like your workout was a failure if you couldn’t complete it. We all have off days, and just getting onto the treadmill is a small victory in itself.

3. Make it a habit. Begin by telling yourself that you’ll work out every day for 30 days. While at first you may just be counting down until those 30 days are over, you’ll eventually become used to working out and it will become a part of your daily routine.

4. Make exercise possible. Sure, you could work out at 5 a.m. before work, but are you actually going to? Schedule your workouts at times that are accessible and easy to manage with the rest of your schedule.

How To Motivate Yourself Into an Exercise Routine [Lifehacker]
15 Tips to Restart the Exercise Habit [Lifehack]
7 Habits of Highly Effective Exercisers [Fitness]

Determine How Much Physical Activity You Need With This Helpful Guide

Sure, we all know we should exercise, but how much exercise does a person actually need? It depends on your weight, age, how much you eat, and a number of other factors. This informative guide from the Centers for Disease Control and Prevention can help you determine how much exercise you should get each day, and then it recommends activities that are virtually painless and even a little fun.

Once you get enough physical activity, it starts to burn off more calories than your body needs, resulting in weight loss. Though lowering the number of calories you consume is the best way to lose weight, exercising is the only way to maintain your goal weight, and it prevents things like heart disease and diabetes.

The best part about exercise is that it takes a lot to initially lose weight, but it becomes much easier to maintain your goal weight once you get there. For most people, a simple 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week is enough to ensure that you don’t gain weight from the foods you eat. Things like light yard work or brisk walking are considered moderate intensity, while swimming laps or jogging are great ways to get more vigorous intensity physical activity.

When you consult this helpful guide to see how many calories your favorite physical activities burn, managing your health becomes easier and more effective.

Physical Activity for a Healthy Weight [Centers for Disease Control and Prevention]

Walking Exercises for Weight Loss and Health

Walking is a relaxing, enjoyable exercise that also encourages good overall health. From preventing heart disease and high blood pressure to maintaining a healthy weight, walking offers a wide assortment of different bodily benefits. If you want to start a walking routine, these great workouts are great for people of any age or fitness level.

1. Treadmill Slimmer. This 30-minute workout is great for winter days when you can’t walk outside. With four alternating intensity phases, it will help you burn approximately 150 calories in one half hour. 
2. Belly-Busting Walk. By drawing your abs in toward your spine and swinging your hips forward, you can tone your abs as you walk.
3. Megacalorie Burner. If burning calories and losing weight are your main goals, this is the workout for you. Walking at a brisk pace for 60 or more minutes will burn around 350 calories. 
4. Speed Interval Walking Workout. Alternating between a moderate pace and a brisk walk throughout a 45-minute workout four times per week will help you lose approximately 23 pounds in 16 weeks.
5. Rev Energy and Brighten Your Mood. Walking for 30 minutes is proven to boost your energy by 85 percent! Next time you’re feeling down, go out for a stroll instead of sulking. 

14 Walking Workouts to Burn Fat and Boost Energy [Prevention]
Walking [Fitness]

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Get More Active With These Tips from Fitness.gov

Getting enough physical activity may seem like a chore, but it becomes much less daunting when you build it into your every day routine.

These fun tips from Fitness.gov will show you how to meet the recommended 30 minutes of physical activity every day, without making fitness feel like hard work!

  • Incorporate physical activity into something you already do. If you take the bus to work, make it a goal to walk to the bus stop every morning. Or, instead of using a riding lawn mower, resolve to use a push mower instead.
  • Replace your afternoon coffee break with an outdoor walk. It has the same stimulating effects as caffeine, and it helps to burn calories.
  • Include your family or friends. Some people need encouragement from others to stick to a workout schedule, and it makes working out a lot more fun.

Be sure to consult your doctor before beginning any fitness plan!

For more tips for staying active, visit Fitness.gov.

Public Domain/Public Domain

Simple Ways to Get More Active

Make a resolution to get more exercise this year? Not sure where to start? A fitness plan can help you build frequent exercise into your regular schedule and help you become more physically fit over time. Here are three simple weekly plans from the Centers for Disease Control and Prevention:

Moderate Intensity
This weekly workout plan combines 5 days of brisk 30-minute walks with 2 days of weight training. The whole thing equals 150 minutes of cardio, and it takes only 30 minutes out of your day.

Vigorous Intensity
If you prefer short, intense workouts, this plan recommends a 25-minute jog for just 75 minutes each week. These 3 weekly jogs combined with 2 days of weight training equal a full week of workouts.

Alternate Intensities
This plan recommends working out every day, but some workouts are just 15 minutes long. Alternating 30-minute walks, 15-minute jogs and simple weight training workouts will help you get into great shape.

For more workout tips and tricks for meeting your fitness goals, use the tools on the Centers for Disease Control and Prevention website.

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