Weight Loss Mistakes That Men Make

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Are you a man who is struggling to lose weight?

Watch this video to find out if any of these mistakes could be holding you back.

Hi, it’s Ivana helping you get fit, healthy, and strong at any age.

If you aren’t losing weight, it’s possible that you’re missing out on a few key things that can help weight loss.

I specialize in helping men and women lose weight over 35, and I’ve been doing that for over 20 years.

I’m going to share some tips with you today.

I have to start off by saying that this video is based on some gender stereotypes. So if you’re a man and you’re not doing these things, then that’s great. I’m glad you’re following a more effective plan, but keep in mind that a lot of men do make these mistakes, so it’s something that I want to help correct.

Focusing On Showy Muscle Parts

So there’s a reason why you see tons of guys in there doing chest day almost every day and also arms.

That tends to be very, very popular. So a lot of guys focus on doing chest. They do arms because that’s what they want, that’s what they see in front. So those are the showy things that they want to build up.

A lot of men come to me and like, “Oh, I want bigger arms.” And that sort of thing.

Yes, those things are important, but you also have to balance things out.

So you do have to do some back work and that also helps improve your posture. You actually should be training about two to one in terms of your back compared to chest activity.

When you’re sitting all day long, you’re in a forward posture.

You actually want to help correct that by doing a lot more back work, strengthening your back, the backs of your shoulders. That will give you a better posture.

It’s a nicer appearance when you’ve got, you’re taller, you kind of appear stronger that way as well. So you can have those arms, but you’ll also need to make sure that you’re balancing things out.

Underestimating Your Alcohol Intake

This can be a real problem with a lot of guys.

They’ll go out for a beer which becomes two, which becomes three, which becomes four, and then five and hit the floor or something like that. Because once you kind of get, have a couple of drinks, you lose your awareness of what you’re having, and those calories add up very, very quickly, especially if you’re having a big night. You may find that you take in 800 calories just in alcohol. A lot of guys are not really aware.

They think they’re having a couple of beers or they think they are having a few glasses of wine, maybe two glasses of wine and all of a sudden the whole bottle is gone.

Those calories add up fast and then once you have that alcohol, you’re more likely to eat foods that are hyperpalatable, high in calories. So you might have the fries afterwards, you may be at the bar and you’ve got nuts sitting there or something like that. So you’re eating a lot of high calorie foods because you’ve also consumed alcohol.

Alcohol can spell big trouble in a lot of ways for weight loss.

That’s not to say that you can’t enjoy alcohol as part of a weight loss plan. One or two beers a day for a guys who is relatively large can be okay and also healthy maybe two or three times a week, not necessarily every day, but often those regular, larger binging episodes can increase your calorie intake beyond the point where you can recover for weight loss.

Overdoing Abs Exercises

Abs, everybody wants them, but overdoing ab exercises isn’t really going to help you get them.

I see a lot of guys with very large bellies who spend most of their time at the gym just crunching away on the floor thinking perhaps that it’s going to get rid of their beer belly or whatever it is.

That doesn’t work.

The majority of the result that you’re going to get in terms of your belly fat is going to come from your nutrition. So that means cutting down on the alcohol, as we already talked about, and reducing your calories overall.

It’s not really until you get pretty lean that the development in the abs in terms of the muscle that you see is really that important.

Most people get it backwards.

They’ve got a huge belly that’s covered in fat, but they’re working on the abs and nobody is going to see those. So you need to focus on your nutrition and that’s 80 to 90% of the result that you’re going to get for your abs. That’s where you want to put your emphasis, not abs exercises, and things like crunches, if you’re overdoing them as well, you can end up with back pain and postural issues, which are already kind of a challenging thing for a lot of guys.

You’re sitting in front of a computer all day long.

So posture is already an issue and then you’re adding a lot of crunching, so it’s a lot of forward action and you end up stooped forward and rolled forward and it’s not a good look.

Not Drinking Enough Water

Water is really important for just about all your bodily processes.

Our bodies are largely made up of water, so if you don’t get enough, you may find that you’re tired, you get headaches and that’s a big problem. When you’re more tired, obviously you’re not going to be pushing yourself at the gym, you’re not going to be as likely to eat well. Keeping the water intake high is really important.

Let’s not go crazy with it.

Eight glasses a day, while it’s not really scientifically proven or anything like that, it’s a good rough number.

If you’re a larger male, say in the 200 to 230 pound range, you might need a bit more than that on a daily basis. If you’re a little bit on the smaller side, then maybe those two liters are okay or slightly less. Obviously you want to adjust your water intake according to what the temperature is, if you sweat a lot you need to be drinking more.

If it’s really, really hot and humid outside, then you want to be drinking a little more, not as much in the winter necessarily. So adjust your water intake, but make sure that you’re not super thirsty by the time you go and take a drink. Often that’s too late and you’re already a bit dehydrated.

Not Cooking

Yes, sometimes you’ll be forced to eat out, but if you’re relying too much on food that you have when you eat out, it can be a big problem for weight loss because a lot of restaurant meals are very high in calories. They might be up to 1500 calories just for the main meal, and then you’ve got perhaps appetizers, and drinks, and maybe a dessert.

So you can consume a lot when you go out and have a restaurant meal.

Ideally you’ll be cooking more often.

Men, although it’s getting a little bit more popular, but men don’t tend to cook as much as women do. So men, probably about 40% of men say that they cook regularly, and about 70% of women. It’s something that’s kind of important.

It doesn’t have to be anything fancy. I personally, I don’t really consider myself much of a cook, but I do put together my meals by cooking the protein, and preparing the vegetables, and then the starches, whatever. I just prepare a meal.

You don’t have to do any crazy marinades, that’s adding a lot of calories anyway.

You want to keep it simple.

At least if you’re cooking for yourself, you’re more aware of what’s in the food and you know what’s been added to it in terms of sauces and oil, so that’s where a lot of the extra calories come from. So if you’re looking at weight loss, make sure that you spend more time cooking and less time eating out.

What Do Men Get Right?

So those are the biggest mistakes that I think men make.

The one thing that I think men do really well, focusing on weight training as opposed to cardio.

Some women tend to shy away from the weights and men know that weight training is really a key part of their exercise program.

Try to fix those mistakes and you’ll be on your way to weight loss success.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 8-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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