Despite the deep freeze going on here in the Northeastern part of the United States, spring is right around the corner, and with this in mind, people are going to start flocking to gyms once again to prepare their bodies for the summer.

Today, however, I’m going to focus on men, and more specifically, men’s weight loss. While the general rules of weight loss are the same across genders, I have a deep understanding of men’s weight loss.

After all, I am a man who has successfully lost weight a few times in my life.


Today, gentlemen, we are going to embark on your 5-Step Path towards health, fitness and wellness, not just for spring and summer, but also for life beyond 2015. Ready? Set? GO!

1. Stay Away From Low-Quality Foods

“Eat meats, vegetables, nuts and seeds, some fruit, little starch and no (added) sugar.”

This quote, formulated by CrossFit Founder Greg Glassman (and tweaked a little by me), is a great one-liner you can use to help keep yourself on track from a dietary perspective.

A good rule of thumb is to shop around the perimeter of the grocery store, focusing on fresh produce, lean meats, and raw nuts and seeds.

Make sure that you buy the bulk of your foods organic, as non-organic foods tend to be riddled with GMOs, pesticides and other toxins you don’t want to be putting into your bodies.

2. Wean Yourself Off of the Treacherous Three

One of the reasons we, as men, tend to put on excess weight, is due to an overabundance of AT LEAST ONE of the treacherous three in our diets. What comprises the Treacherous Three, you ask?

Added/Processed Sugar (Doughnuts), Modern Grains (Beer) and Trans-Fats (Fried Foods). Often times, you can find sugar content on the nutritional label of a food or beverage you’ve been eating.

Try to MINIMIZE this if at all possible, keeping this to no more than 3 grams of sugar per serving.  You want to try to get the bulk of your sugar consumption from LOW-GLYCEMIC fruits and vegetables.

Modern Grains consist of breads, pastas and rice. The BROW Grains (Barley, Rye, Oats and Wheat) are modern grains you want to avoid, as these have been linked to issues like inflammation, Type-2 Diabetes, Alzheimer’s and other serious health aliments.

Grains like quinoa and spelt aren’t much better, as doses in more than half a cup will raise your blood sugars through the roof, with a regular overindulgence resulting in insulin resistance. A good rule of thumb is to avoid modern grains at all costs.

Lastly, trans-fats are created when vegetable oils are heated. You’ll often find trans-fats in fried foods, but also in unsuspecting places like salad dressings and margarine.

Gradually wean yourself off of the Treacherous Three by picking one, eliminating it for a week or two, and adding on another when you’re ready. Within 2-3 months, you’ll be in much better position and control to make smart dietary choices.

3. Change Things Up

In my opinion, exercise programs are a bad idea. The reason being is that your muscles quickly acclimate to the demands being placed on them (this is called the SAID Principle), and as a result, your program will lose its luster after a short period of time.

The best way to see consistent, plateau-breaking results is to change up your approach EVERY SINGLE WORKOUT.

For instance, Monday might be a day you want to hit the weights hard, focusing on maxing out on your three main compound lifts: the bench press, the squat and the deadlift.

Tuesday, you might change things up and stick to a plyometric HIIT circuit, really burning out from an endurance perspective. Ever hear the term ‘Keep your body guessing?’ Well, your best bet is to truly keep it guessing!

4. Stay Away from Isolation Movements

What do you always see the guys at your gym doing? Bench and bicep curl. While the bench press is a great functional and compound lift, there’s only so much this one exercise alone can do.

Bicep curls, on the other hand, do nothing but build size and definition in your biceps. While this isn’t necessarily a bad thing, this doesn’t exactly aid you in getting rid of that spare tire.

It’s important to keep things as functional as possible, incorporating multiple major muscle groups together at the same time.

A better bet to keep those arms nice and toned while simultaneously burning fat is to perform a combination movement, like the Front Lunge – Bicep Curl.

With a dumbbell in either hand, perform a front lunge, simultaneously performing a bicep curl on the way down into your lunge.

Return to the start position, and lunge on the other leg, also performing a bicep curl simultaneously. Perform for reps.

mens weight loss2

5. Ramp Up the Intensity

Are you one of those ‘Chatty Cathy’s’ at the gym who talks to everybody he knows while he’s there? Do you find that you’re often spending 2-3 hours at the gym every day, taking wayyyy too much time between sets?

If you think long workout sessions are the key to men’s weight loss, then dude, we need to talk.

In today’s world more than ever before, time is money, and most of us don’t have the time to consistently gym it for hours every day.

We have families, jobs and other obligations that have often trumped our daily exercise allotment. The good news is that you don’t need all that much time.

If you’re running short on time one day, perform a 20-30 minute AMRAP (As Many Reps As Possible) circuit similar to the one below.

The key is to do as much as you can in the time you have. Once you’re done, you can cool down, stretch out and be on your way in under an hour.

Heck, I’m going to make it even easier for you: With the below AMRAP circuit, you don’t even need a gym! Just a little bit of floor space and your body, and you’re off to the races.

Directions: Perform the Below AMRAP Circuit Over a Span of 20 Minutes. DO NOT compromise form for time.







Jumping Jacks


Lunge Jumps


Mountain Climbers

5 per side


Also check out this Home Exercise

I wish you luck on your men’s weight loss journey! Until next time…

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans