If you’re concerned about your expanding waistline you have to do the right thing and start exercising. Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.
They can also suffer from depression and sexual problems. Getting fit is not as difficult as you may think. This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.
Shed Excess Weight
When men hit their 40’s, they are likely to be many pounds overweight. Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.
Men are more inclined to exercise than women in order to lose extra weight. However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.
Aerobic Exercise
Fitness guides for men often recommend aerobic exercise to improve cardiovascular health. It gets the body moving, increases the heart rate, and elevates breathing. Aerobic exercise helps men avoid cancer and cardiovascular disease.
Fitness experts recommend 30-40 minutes of aerobic exercise five days a week. Walking is the best aerobic exercise for beginners. It is safe, easy to do, and does not require special equipment or training.
Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike. As your endurance improves, add more time and intensity to your workout.
Muscle Building
As a rule, men love strength training exercises. That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age. If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.
As a general guide, lift weights that will make you feel exhausted after 12 repetitions. You can also do pushups and pull-ups.
Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.
Stretching
When they exercise, men often focus on building bigger and stronger muscles. Many people are unaware that stretching is important in a fitness regimen. Stretching your muscles allows you to exert more effort with less chance of injury.
If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion. You’ll also be able to lift heavier weights and become more flexible. Be sure to stretch after each workout session, while your muscles are still warm.
Include each major muscle group in your stretching routine. When you stretch, refrain from pushing too far so that you feel pain. Hold the stretch for about 20 seconds.
Nutrition
A fitness guide for men is not complete if it does not include proper nutrition. There are many diet plans that can help you lose weight while gaining muscle mass.
Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.
Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.
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