Step 1
Weight-train three days per week. On Mondays, Wednesdays and Fridays, complete three sets of 8 to 12 repetitions each of chest press, military press, rows, upright rows, bicep curls, tricep kickbacks, squats, deadlifts, calf raises and abdominal crunches. Allow your muscle groups one to three minutes in between sets and exercises to adequately recover. This type of training program will cause an increase in muscle mass and thus an increase in your metabolism.
Step 2
Do cardiovascular workouts three days per week. On Tuesdays, Thursdays and Saturdays, complete 30 to 60 minutes of cardiovascular exercise. Running is the most efficient exercise in terms of burning the most calories in the least amount of time, but choose activities that you enjoy so that you’ll be consistent with your workouts.
Step 3
Monitor your food and drink intake. As a male, you have the benefit of having a faster metabolism, meaning you can eat more calories without gaining weight. If you’re interested in losing weight, however, you need to make healthy food and drink choices. Limit your soda and alcohol intake and stay away from fried and fast foods. It’s very easy to cancel out the calories you’ve burned from exercise in a single high-fat, high-calorie meal, so set yourself up for success by eating fruits, vegetables and lean proteins such as chicken and turkey.
