Ever heard that saying that men have it easier when it comes to weight loss? Sure, it’s true in the sense that we tend to lose weight and fat faster than women, but that doesn’t mean that we don’t hit our fair share of bumps in the road. Plateauing is real for the male species, especially when we’re trying to bulk up and shed fat fast. If you’re one of the men that have hit this snag, we’ve got some easy tips to help get you back on track for rapid weight loss.
#1: Eat Mindfully (aka Watch What You’re Putting in Your Mouth)
When we’re hanging with the guys or just doing something that needs our concentration, it’s easy to overdo it. This is also the case when it comes to our favorite foods or snacks that are just down right delicious. Sure, men burn calories much faster than women, but that doesn’t give us the license to throw whatever we want into our bodies and not face any repercussions. When you’re eating something really good, keep an eye out. In fact, it might be best to just not do anything else while you’re eating.
Try to be mentally present when you’re enjoying your meals so you can practice eating mindfully. If you’re snacking, eat something that takes some work to get into your mouth like pistachios. It will help slow you down and will also give you some very obvious visual clues as to how much you’ve already eaten. When you’re more aware of what’s going into your mouth, you’re more likely to save yourself from over eating, which is crucial if you want to drop weight fast.
#2: Start Your Journey in the Kitchen (aka Get Your Meal Prep On)
More men need to start getting into the kitchen. Not just because we ought to give the special ladies in our lives a break from doing all the work, but also because it’s so much better for you to be making your own meals if you want to drop the weight. Meal prepping? It’s a man’s best friend. Especially when you’re all about cutting fat percentage and getting those gains. It’s also not that big of a hassle. Sure, meal prepping will take you about 2 or 3 hours a week, but not only is it worth it, you’ll also get much faster at it as time goes by.
Meal prepping serves a ton of purposes, the foremost of which is that you can control what you’re eating. Having meals ready ahead of time means you’re less likely to reach for the phone and order some take out. It also makes you less likely to splurge on unhealthy food while you’re at work. Planning your meals out also means you’re carefully making sure that you’re getting the nutrients you need to meet your health goals.
#3: Don’t Just Pump Iron, Eat It Too
There’s nothing we love more than pumping iron, especially on the stressful days. But it isn’t enough for us to be pumping iron in the gym. We’ve also got to be eating our fill of iron too. Not many guys know this, but when you don’t get enough iron in your body, you’re actually decreasing the amount of oxygen that gets distributed to your cells. When this happens, your metabolism slows down pretty quick.
It’s absolutely important for us to make sure that we’re getting up to 4 servings of iron a day. That means adding tons of iron-rich foods into our diet. If you don’t get enough, maybe it’s time to look into an iron-supplement. Whatever the case, if you’re feeling fatigued or weakness, there’s a good chance that your body is low in iron and desperate to be fed some of it.
#4: Hop on the Interval Training Bandwagon
If you haven’t started incorporating interval training into your workouts, then you need to get on that train quick. At this day in age, when there’s always too much to do and too little time to get it done, it’s important to start getting more out of the time that you have in the gym. Interval training is the best way to do that. Not only are you giving your body a great workout, you’re also giving your metabolism the huge boost it needs to help melt the fat away from your physique.
If you’re an avid runner, one easy way to add intervals to your run is to add a 30-second or 1-minute sprint between every 5 minutes of your usual pace. Running a treadmill? You can try changing your incline at one minute intervals to push your body. Trust us. You’ll get so much more out of 30 minutes that you’ve ever gotten before and your body will thank you for it.
#5: Try Something New
There’s a reason why culture calls us guys creatures of habit. It’s pretty tough to get us to try new things especially when it comes to our workouts and the sports we like to do. So here’s some science to put things into perspective for you if this is what you’re like. When you do an activity over and over again, your body will adapt to it. As your body adapts to the activity, you’ll burn fewer calories than usual. Don’t let your body get to that point of complacency just because you’re not a fan of trying new things or incorporating different routines to your workouts.
Give cross training a chance, work on a new muscle group, forego your usual morning run for an hour on the bike. Whatever it is, just mix it up. The new effort will renew the fat-burning power of your body and result in a higher metabolic rate for your post-workout caloric burn. Why does this happen? Well, because your body isn’t used to the new exercise, it needs much more time and much more fuel to recover and re-distribute oxygen back to your whole body.