Fat Burning Methods for Men

Cardiovascular exercises are instrumental in burning fat due to the energy required to complete them. When the body's exerted energy (in calories) exceeds that of its intake, the body naturally begins to burn off its extra energy reserves. Burning these unused calories is the key to reducing fat and slimming down.

  1. Target Heart Rate

    • Knowing your target heart rate is very important when it comes to burning fat. According to the American Heart Association, your heart must reach its target range while exercising in order to begin to burn fat. If you are not at your target range during your workout, you will not be burning any fat. For example, for a 20- to 24-year-old man, the recommended Target Heart Rate (THR) zone is 100 to 175 beats per minute. For a 25- to 29-year-old man, the THR is 98 to 166 beats per minute. These numbers must be met in order to effectively burn fat. Visit the American Heart Association's website in order to see the entire Target Heart Rate chart for all ages.

    Jumping Rope

    • Jumping rope can be an excellent way to sustain the proper Target Heart Rate required to burn fat. Try to jump rope in 4- to 5-minute intervals without stopping or slowing down. If the rope gets caught in your feet, untangle it and begin jumping again immediately. As you improve your jumping over time, push yourself harder and extend your intervals to 6 to 8 minutes. Try to complete at least four separate intervals each time you exercise.

    The Elliptical

    • The Elliptical is one of the most practical machines when it comes to burning fat. This easy-to-use piece of equipment allows for low-impact strides (keeping stress off your knees and joints) and provides a solid cardiovascular workout. Use the Elliptical for 15 to 20 minutes, and focus on keeping a steady pace to all of your strides. This machine will cause you to work up a sweat and burn calories while toning the muscle groups of both your upper and lower body. The display screen on the machine will tell you how many calories you burned during your workout.

    Stationary Bicycle

    • The stationary bicycle is an excellent fat-burning piece of equipment. Start peddling at a relatively low speed. Ratchet up the resistance level every 2 minutes for the duration of a 15- to 20-minute ride. Peddling at a consistent speed for the duration of your workout will raise your heart rate to the level at which it needs to be in order to burn fat.

    Weight Loss Supplements

    • In order to burn fat effectively, a workout routine should be supplemented with a proper diet. Weight loss supplements can help decrease calorie intake and boost metabolism by replacing meals and decreasing hunger. Protein drinks will give your body everything it needs when it comes to nutrition and will also help the body recover from its post-workout catabolic state (a state of muscle breakdown). By ingesting protein after a workout, your body can reverse the natural process of muscle breakdown through a recovery process known as muscle synthesis.