How for men to start exercising to lose weight: 3 first steps

How for men to start exercising to lose weight: 3 first steps

Settling in the gym is not the most effective option.

Doctor of the highest category, Candidate of Medical Sciences, founder of Dr. Matveev’s Weight Management School

How a man to start training to lose weight?

A man who wants to lose weight goes to the gym! But, as a rule, obese people are not accustomed to physical activity. And, above all, not accustomed to their cardiovascular system. At best, the noble impulse to take care of oneself passes because of quick fatigue. I insist that the body should be prepared for loads gradually.

Start by running and increasing endurance

First a person learns to walk for a long time (not everyone is capable of it!), then – a stage of Nordic walking, then leisurely running. All the load is calculated individually, each person is selected his own training pulse zone. But when a student can slowly run 5 kilometers and his heart rate does not exceed the maximum allowed, he gets the right to do what he wants. He wants to go to the gym, he wants to cycle, he wants to ski. To each his own, many stay in running – it tightens.

About how to learn to run fast, told in our article.

Adjust your diet

I never get tired of convincing you that it is impossible to lose weight only with the help of exercise – as much as we gain, we physically can not spend. Therefore, the first place – the diet!

Gradually build muscle

Physical activity reduces insulin resistance, and muscle tissue (in the process of training it will become more) – this is the most metabolically active tissue. If there is a lot of muscle, even at rest we start expending more calories. So exercise and training are a must. Together with proper nutrition.

More about how men can start eating right, told in the material below.

Why it is easier for men to lose weight than women

In general, men are organized in such a way that it is a little easier for them to lose weight than women. This is probably due to evolutionary purpose. Historically, men have been the breadwinners and prey, and for many years mobility and activity have been a matter of survival. The main (original) female purpose is preparation for childbearing. Even our hormonal background disposes to this: men do not have cyclical changes, testosterone (which promotes fat burning) prevails over estrogen, the level of leptin – the hormone responsible for the feeling of satiety – is higher.

It is great that in recent years the image of a successful man is shifting towards a slim, active, radiating health. Perhaps this will encourage many people to change their attitude to themselves, their body, and their lifestyle.