Weight Loss Mistakes That Men Make

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man putting his palm to his face

 Oh no, he didn’t make that mistake again, did he?

As a follow-up to my previous blog about the weight loss mistakes that women make, I wanted to share some weight loss errors that men make. Men and women are equal (in everything besides penis size!) but different.

They often have similar goals and make similar mistakes, but here are a few errors that seem to specifically afflict males of the species:

1) Focusing on the “Showy” Muscles in the Upper Body

Yes, we know you want your chest to get bigger (for some reason), but you’re carrying a pretty blubbery midsection that isn’t very appealing either. Maybe you can skip one of those thrice-weekly chest sessions and sub in some harder leg work to give that body shape some balance. It will help you burn more fat, I promise!

Just how many arms days can you have?

I know you want to show off your impressive guns at any opportunity, but without a little bit of leg work you’ll topple over…and probably always carry an extra layer of fat that reduces your definition.

2) Underestimating Alcohol Consumed

I know, you only drink once in a while, right?

Even a daily glass of red wine can be acceptable in a healthy diet for leanness for most males, but the issue comes with excessive social drinking.

Many men will go out for “a few beers” and soon get carried away with 5 or 6 (or 7 or 8) beers at a sitting. That’s not social drinking; that’s binging…and many men do it more often than they want to admit.

The next day your body has to burn off all that alcohol before it gets started on burning any of that extra fat you’re storing.

Despite your best efforts at the gym you’ll struggle to get results.

Be honest with yourself about how often and how much you’re drinking. It may just be your sticking point with weight loss.

3) Overworking Abs

I see you over there…crunching. And crunching again. Then crunching on the stability ball. Then crunching on the decline bench. Then you change it up and do a dozen hanging knee raises and a dozen straight leg raises. Then you add in a few more crunches for good measure.


The only thing you’re working towards is tight hip flexors and back pain.

A few sets of abs exercises, two or three times a week is plenty if you’re actually lean enough to have visible abs. If your diet consists primarily of donuts and bacon cheeseburgers then you’re totally wasting your time.

4) Overestimating the Quality of Their Diet

This issue goes alongside the alcohol consumption problem. Many men just don’t have a good idea of what they consume on a daily basis. Men often tell me that they eat lots of “healthy” food, but when I have a look at their diets it’s not pretty.

I once had a client send me a month’s worth of his diet and it was full of burgers, fries, pies, sandwiches, and other assorted junk. When I questioned him he gave me an explanation for each of the foods saying “that was a special occasion” or “that’s not a regular thing for me”. Yet I was looking at a whole month’s worth of his diet!

He didn’t even realize how badly he was eating because he considered all of those junk foods “exceptions” when they were really the rule.

His diet sucked and he couldn’t admit it.

Sometimes you need to take an honest look at what you’re eating…and what could be hindering your weight loss.

5) Jumping from Magazine Workout to Magazine Workout

One week you’re doing the Wolverine workout that you saw in Men’s Health. The next week you’re trying the 300 plan from Men’s Fitness (because you weren’t sure if the Wolverine workout was working). Then you see Chris Hemsworth on the cover of Muscle and Fitness and decide that the Thor workout would probably give you your ideal physique.


At least stick to one workout for a few weeks before you move on. Or even better, how about you just do a progressive full body weight training program and have it regularly (every 4-8 weeks) updated by a competent professional coach?

You’ll save yourself a lot of time and probably prevent the shin splints and back pain you were going to get from doing 50 reps of 24-inch box jumps.

Gentlemen, Let’s Get Serious!

You want weight loss results. You want a lean, athletic physique. Assess your diet and workout routine to make sure you’re not making any of the mistakes above and you’ll be on your way.

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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