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Guys' Guide to Weight Loss

When most guys talk about weight loss goals, what they really want to do is reduce body fat - and maybe get a six pack.
We suggest tackling those stubborn extra inches on two fronts.

Training

A healthy, active lifestyle means increasing your overall activity levels. Walking or cycling to work and choosing the stairs over the escalator will help you develop the stamina you need to perform at maximum output in the gym. Commit to 3-4 training sessions per week, including cardio and resistance exercises.

Cardio

Warm up: 5-7 minutes of jogging on the treadmill or cross trainer

Main CV workout: 15-20 minutes of sprint intervals on the rowing machine

Second CV workout: 10-15 minutes hitting a heavy bag

Cool down: hit your abs with 2 sets of 12-15 crunches, 1 minute plank

Resistance

Lean muscle mass improves your body composition by increasing metabolic activity - meaning you'll burn more fat all day long. Your resistance training programme should target all the major muscle groups. After a 5-10 minute cardio warm up to get the blood flowing, start with this simple circuit:

Core ball squats: 10-12 reps, 2 sets

Deadlifts: 8-10 reps, 2 sets

Chest press: 10-12 reps, 3 sets

Press ups: 10-12 reps, 3 sets

At the end of each set, you should feel unable to complete any more repetitions. This will ensure you're not lifting a weight that's too heavy or too light.

Stay Motivated

Group exercise adds a social element to your fitness routine and keeps your workouts fresh. Sign up for one class per week, like spin - a 45 minute interval session on the exercise bike - or Marshall Arts Class - a 60 minute exercises that will really work your chest and shoulders for improved upper body muscle tone.

Diet

Follow a few simple guidelines to support a steady loss of 2 pounds per week:

  1. Reduce alcohol
  2. No junk food
  3. No fizzy drinks
  4. Fill half your plate with simply prepared vegetables
  5. Include a complete protein in every meal
  6. Swap simple carbohydrates (bread, white rice, pasta) for complex ones (whole grains, quinoa)