There’s a simple secret to creating a weight loss workout plan for men that actually works — customization. No two men are the same, and your ultimate weight loss workout plan for men should be unique to your needs.

However, it can be a daunting prospect to begin any weight loss workout plan for men. You’re going to need advice, support, and guidance in order to get started and keep going. Fortunately, you can get all of this by joining the FF30X program. The program was created specifically for older men and is currently used by thousands, all looking to improve their health.

It’s worth noting that there are many different companies offering you the ultimate weight loss workout plan for men. The principle behind many of these plans is to eat less and exercise more.

The theory is right, but their approach is flawed. Fast weight loss can actually be as effective as slow weight loss. Unfortunately, it's often not a permanent change. You need to adopt a healthier lifestyle if you want to ensure you reach your weight loss goals and keep the weight off.

Step 1 – Get Your Diet Right

The average man needs to consume 2,500 calories a day. In order to lose weight, you need to consume between 300 and 500 less than that.

weight loss workout plan for menIn the simplest terms, this involves reducing what you eat. However, before you start, you might want to consider checking your specific maintenance calories.

Your maintenance calorie number will show you what you currently need and how many less you should be aiming for.

The next part of getting your diet right is to take a look at this 1-day meal plan. It will give you an example to help you get started.

You can then use this information to adopt the perfect plate eating method. This approach is fantastic as you don’t need to count calories.

All that is required is to fill your plate in this way:

  • ½ plate vegetables. Ideally choose leafy greens, peppers, tomatoes, onions, asparagus, etc. These are all non-starchy.
  • ¼ plate protein. Fish, chicken low-fat dairy and seafood are all great sources of protein.
  • ¼ plate carbohydrates; these are not all bad; your body needs carbohydrates for energy.

You should also add a little healthy fat in to keep your body functioning properly.

It is best to avoid snacking. If you feel the urge to snack, drink a glass of water or take a short walk.

Another top tip is to drink a glass of water before you eat, which will help you with portion control.

Step 2 – Consider Fasting

Research shows that intermittent fasting can actually be very beneficial for weight loss. It can also help to balance out any days that you have overeaten; although you shouldn't eat with this thought in mind!

weight loss workout plan for menIntermittent fasting means reducing your calorie intake to just 500 calories for two days a week. It doesn't have to be consecutive days.

When our body goes without food, there will not be enough carbs to fuel your body. Fortunately, your body is able to cope with this scenario. It simply starts to burn ketones in your blood.

Your body can convert fat into ketones. In effect, fasting will help you to burn fat without even exercising!

Step 3 – Sleep Well

Sleep is essential for the optimization of your health. The average man needs between 6 and 8 hours of sleep every night. If you don’t get enough sleep, you can experience weight gain.

man sleeping at his desk weight loss workout planWhen you sleep your hormones rebalance. Cortisol levels will drop. This is the stress hormone, and you are probably producing a lot of this during the day. High levels of cortisol prevent your body from producing other essential hormones.

Perhaps, more importantly, sleep is also the time when your leptin and ghrelin levels change.

Leptin is the hunger hormone. At night this reduces helping to prevent you from overeating during the day.

Ghrelin is the hormone that makes you feel full. Production of ghrelin increases when you sleep, helping to prevent hunger cravings. Again this will stop you overeating.

Step 4 – Set Your Goals

Now that you’re eating properly and sleeping better, it's time to take a look at setting your goals.

steps of goals weight loss workout plans for menIf you have a specific event that you need to lose weight for then you may want to consider fast weight loss. This will mean seriously reducing your calorie intake.

However, to achieve long term success and keep the weight off it’s a good idea to set small, achievable goals that allow you to adjust your lifestyle and eating habits in a way that is sustainable.

The perfect plate method combined with preparing your meals in advance, a good weight loss workout plan for men will help you to achieve your goal week after week.

It may seem slow but just 2 pounds a week can equate to a stone lost in just 7 weeks!

Realistic goals are achievable and will help you to stay motivated as you build your new lifestyle habits.

Step 5 – Create Your Workout Schedule

Eating correctly is essential to losing weight. By now you should have realized that you can choose to eat almost anything on your new healthy eating plan. The key to weight loss is moderation and balance.

training schedule weight loss workout planBut, with the right workout schedule, your general health will improve and your ability to reach your weight loss goals. It’s a good idea to book yourself a slot in your diary for exercise; this makes it harder to avoid.

Here are some great examples to get you started. You can build your personal workout plan by selecting some of the following exercises.

Ideally, you should aim to work out 5 days a week for 30 minutes at a time. But, you should work different muscle groups to ensure your muscles have 48 hours to recover from workouts.

Try alternating aerobic exercise with resistance training:

  • Day 1 – Aerobic
  • 2nd Day – Resistance
  • Day 3 – Aerobic
  • 4th Day – Resistance
  • Day 5 – Aerobic

Keep yourself motivated and enjoying the exercise by mixing up your schedules and your exercise. Don’t forget that if you’re using weights, then lower weights and higher reps are better for weight loss. Higher weights and lower reps are better for mass building.

Aerobic Exercises

Aerobic exercises are basically anything that gets your heart racing but still leaves you able to talk. It’s often referred to as cardio. These activities should be sustainable for longer periods of time:

  • couple hiking weight loss workout plan for menCycling
  • Running
  • Swimming
  • Walking – as fast as possible
  • Boxing
  • Jumping Rope – 450 calories in 45 minutes.
  • Stairs – go up and down for 20 – 30 minutes.
  • Jumping Jacks – 200 calories in 30 minutes.
  • Butt kicks – aim for 3 one minute sets.
  • Mountain climbers – 3 sets of 10 reps.
  • Bear Crawls – 3 sets of 20 reps.
  • Burpees – 3 sets of 15 reps.
  • Plank Jacks – 3 sets of 1 minute each.

You can mix these up and do several on one day to avoid boredom setting in.

Resistance Exercises

These are generally considered to be anaerobic. This is when you don’t have enough oxygen in your body, and you won’t be able to talk while doing the exercise. In general resistance, exercises are short but are excellent for building muscle.

weight loss workout plan for menBear in mind that muscle weighs the same as fat but burns as many as 5 times the number of calories; building muscle will actually help you to lose weight!

Rewarding Yourself & Staying Motivated

The great thing about any weight loss workout plan for men that really does work is that it is personal and variable.

weight loss workout plans for men

Take a look at your eating habits today and start changing them to include the perfect plate, intermittent fasting and preparing your meals in advance.

Then add in your preferred workouts and watch the weight fall off; when you reach a goal reward yourself, this will help you to stay motivated. But just make sure it is not a sweet treat; you don’t want to ruin your hard work!

Finally, you need to share the success of your weight loss workout plan for men. Do this by joining the FF30X program. You’ll be inspired by the support of others, and your story can be an inspiration to those just starting their journey!

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a weight loss workout plan for men.