Burpees, three sets of 10. Read Do a Burpee for details on this technique. Squats, three sets of 10. Bench press, three sets of 10. Lunges, three sets of 10. Perform workouts fast to get your heart rate up to its max and burn the optimal amount of calories.
Go to a track, or measure out a straight path of 100 yards. Warm up with either a jog or a brisk walk. Stretch thoroughly after warming up. The explosive motion of sprinting can pull or even tear muscles if they’re not properly stretched. Stretch for 10 minutes before your sprinting workout. Start at the beginning of the 100 yard (91. 4 m) path and sprint to the end. If you are a beginner, don’t start out with a true spring just yet — run at about 50% of your top speed to make sure your body is ready and you don’t injure yourself. Then gradually increase your speed with subsequent sprints. Slowly walk back to the starting line. If you’re still fatigued when you reach the start, rest until you feel up to sprinting again. Perform six to 10 sprints in a session. Repeat the training two to three times a week. Be sure to wear an athletic supporter, or at least tight-fitting underwear, while doing sprints. The quick motions can lead to a pulled groin or testicular injury without proper support. [6] X Research source
Read Build Muscle for workout tips that will help you pack on calorie-burning muscle. Some good muscle-building workouts for men include dead lifts, pull ups, and squats. These exercises build major muscle groups like the back, legs, and biceps. Click here for more details on these workouts.
Try changing up the order in which you work out. For example, if you always to abs, triceps, biceps, back, and legs in that order, come up with a new order. You could also look up other workouts that train the same muscle groups. Perform this change up routine every few weeks to prevent a plateau.
Know your limits. Think about how long it has been since you last exercised, how much you move around on a regular basis (for instance, are you walking all day for work or do you sit at a desk?), any recent injury or illness, and your current age. [10] X Research source
Good sources of protein are chicken, fish like salmon and sardines, eggs, tofu, low-fat milk, low-fat cottage cheese, nuts, and beans.
Sources of good fats include oily fish like salmon and sardines, olive oil, avocados, and nuts. Even when you’re eating good fats, make sure no more than 25-35% of your overall calories come from fat. Any more will lead to weight gain.
Good sources of complex carbs include whole grain products, starchy vegetables, green leafy vegetables, and beans. [15] X Research source
You don’t need to cut out red meat entirely. Extra lean cuts of beef and pork will provide much less fat and cholesterol, which is good for your waistline and overall health. [18] X Research source The USDA considers an extra lean cut of meat as follows: for every 100 grams of meat, there are no more than 5 grams of total fat, 2 grams of saturated fat, and 95 milligrams of cholesterol. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Also check for apps that will help you track your calories. There are several of these that will give you an accurate measure of what you’ve consumed. [21] X Research source
Take the stairs instead of the elevator. Get up and walk around or do push ups while you’re watching TV. Walk places that are nearby instead of driving. Stand on the bus or train instead of sitting.
