The ultimate newcomer's guide to losing weight
We wanted to bring you good news this Friday, we really did. But Oxford University had different ideas. Their recent study of 150,000 men has established a strong link between your belly and the big C. Turns out that every four inches on your waistline increases your risk of fatal prostate cancer by 18%.
Why? The 14-year study says beer blubber significantly disrupts your body’s hormone levels (not to mention your metabolism), which encourages the aggressive cancer.
Fortunately though, we were ready. We’ve got the cancer-beating guide for guys that have never set foot in the gym - an ultimate weight-loss transformation plan.
Read on and together we can be men with plen.
Kick things off with cardio
While it is possible to lose weight without exercise, the fastest route to a flat stomach is through intense cardio. That means fast-paced circuits and HIIT (High Intensity Interval Training).
Give yourself a sporting chance
Circuit training brings big results in little time, but it can be gruelling. Mix up your cardio by including some sports in your fat-burning regime – check out our programmes for running, cycling and rowing. For one of the highest calorie-burning sports, however, get yourself onto the squash court.
Lift weights to lose weight
Pumping iron may not seem like a priority, but resistance training is a key factor in speeding up your metabolism and altering your body composition for greater fat-burning potential. Try this weight-free resistance regime and take your pick from our total-body workout toolkit.
Clean up your diet
To lose weight you need to be in a 'calorie deficit' – you must burn more calories than you consume. The easiest way to do this is to pack your supermarket trolley with ingredients for healthy, low-fat meals, such as our shrinking man's lasagne, stick-thin stir fry and skinny fish 'n' chips.
Thankfully, there's no need to live on ice water and celery – MH can also provide you with waistline-friendly versions of guilty pleasures ranging from junk food to fry-ups.
Eat the right snacks and supplements
Don't jeopardise the positive effects of a clean diet with calorific snacking. These six foods will actually help you lose weight between meals, while berries, grapefruit and tomato sarnies will also stop you piling on the pounds. And to really watching your surplus insulation melt away, consider these fat-burning supplements.
There's no need to suffer
A hungry man is not a happy man. But losing weight doesn't have to be about compromise and painful restraint – you can sate your appetite any time you like if you pick the right foods. Whittle away the worst weight-loss offenders from your fridge then munch on lamb, pasta and much more. There's even room in a healthy regime for a swift pint.
Don't give up
Tried to lose weight in the past without success? Here's four reasons why your paunch hasn't shifted, and here's six ways to kickstart fat-loss. If you're having trouble resisting the temptation of your diet demons, these ten tips will help you get back on track.
As MH readers Richard Spencer and Darren Newbold have shown, a healthy body and lifestyle are within your grasp.
Take the easy route
For quick and easy tips that could make all the difference in your campaign to banish blubber, check out our cheat's guide to weight loss, easy ways to burn fat and these four simple weight-loss tricks.
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