How To Lose Weight Men'S Fitness

At the start of 2020, Men’s Fitness contributor Jacob Newbury decided to turn his life around. Here, he tells us all about his incredible weight loss transformation story and how he lost 10st in 1 year…

At the back end of 2019, I stepped on the scales and was confronted with a stark figure: 21st 6lbs – the same as a baby elephant.

I decided enough was enough. I opened up my mini notebook and set targets for the next five years. My life was in a rut: barely employed, hardly happy and scarcely motivated. All my struggles had a single denominator: my health and wellbeing.

Weight Loss Programme:

Six years ago, I was a gym nut. I lived a healthy lifestyle and plugged away at making improvements. I was more than content with my physical condition.

I was diagnosed with a ‘severe social anxiety disorder’ and spent each year losing and gaining weight for special events. It was the epitome of a yo-yo diet. It needed to change.

A philosophical shift convinced me to make 2020 count. So, before the world figuratively flipped on its axis, I developed a substantial spreadsheet to track every factor of what I aptly named ‘Project 2020’.

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And so, in the following 12 months, I went from 300lbs to 163lbs. I dropped from a size XXL to M in clothes. My waist decreased by 14 inches, down from 46in to 32in.

My brother came to visit me and we decided to head to the cinema. As I opened my boot to put my brother’s bag in the back, we were greeted by a dozen Dominos boxes. He was confused. I explained it was because I had already filled the recycling to the brim with, you guessed it, more Dominos boxes.

I would regularly consume two large pizzas, wedges and garlic bread for dinner, washed down with a 2L bottle of Pepsi – maybe four times a week. The remaining three days weren’t exactly a salad and water, either.

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I adopted quite an extreme intermittent-fasting programme. My daily calorie target was extremely low, which I know is not the healthy option, but I was determined to shed weight fast.

The food plan would consist of some vegetarian sausages and roasted vegetables for lunch, a protein shake and an orange for a snack, and some more sausages and fruit for dinner. It is safe to say I’m a habitual person, and this definitely worked to my advantage.

When I upped my calories, I would still only eat clean foods. No processed sugars, always wholegrains and plenty of fibrous foods. My protein levels would always stay fairly high, but as the year went on, I would increase my carbohydrates and fat intake to a reasonable level.

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So I added things like oats, brown rice, wholewheat pasta, rice cakes and peanut butter, and increased my eating window to around eight hours, applying the standard 16-hour fast period.

One of the most important things I implemented was a high volume of water intake. I’d aim for at least seven to eight litres a day. Extreme, yes. But also incredibly necessary.

I can’t stress enough the importance of a high water intake. Remember, your brain struggles to distinguish a difference between hunger and thirst.

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Despite my condition in January, I considered myself a knowledgeable person on bodybuilding. I was my own oxymoron. Nonetheless, this factor ensured I could develop a programme that could be stuck to throughout the year.

For cardio, I would simply walk for around two hours a day. I also did some work on the punch bag and a bit of cycling before a weight session, but my cardiovascular training mainly consisted of walking.

It’s easy on the knees, great for a sustained heart rate in the ‘fat loss’ zone, and it’s a free form of therapy.

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I rarely ran. I began the year thinking I’d be a 10k king by the end of 2020. But I can count the amount of runs I’ve done on my two hands. I found walking much better for my goals, my stress levels and motivation.

Six days a week I would lift weights. Throughout the year I worked on a push/pull/legs split and did not change it up once. The only wall I hit along the way was a rotator cuff injury in June, but after some positive rehab and perseverance, it was sorted fairly quickly.

As the year progressed, I decreased my walking time down to 90 minutes, then to an hour, before finishing on around 40 minutes.

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As my muscle mass increased, the quicker I burned fat, so cardio was no longer needed at such high levels. This is another reason why lifting weights should always be in your programme.

The goal has to be iron-clad, and if you want to shift a significant amount of weight like me you are going to have to make sacrifices.

Now, I have never felt better or more confident. Life is easier than ever, and incredibly positive things have happened because of the change I made.

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I want to help people. So for 2021, I have created a spreadsheet for people to use like the one I utilised this year. It is crucial to keep on top of your progress. Sometimes the scales do not tell the full picture, which is when measurements and pictures become instrumental in your motivation to keep going.

With close to a decade’s experience in fitness publishing, editor Isaac has a keen interest in – if no discerning talent for – all things exercise and sport. An occasional ultramarathon runner, he enjoys running really long distances very slowly. At the opposite end of the fitness spectrum, he’s also a fan of picking weights up off the floor.. While there's no true, one-size-fits-all answer for this question (health and fitness looks different on everyone, after all), there are certain exercises and movement formats that can provide a more efficient fat-burn than others. The best part? They're not complicated at all.

Armed with the right knowledge, equipment and attitude, you can turn up the heat on your fat stores easier than ever. You just have to know how. Here, we explore 25 of the best exercises to lose weight — some more enjoyable than others — that you need in your workout ASAP. The majority of exercises we've included can be scaled and adjusted according to your ability and current fitness level, but each exercise should be testing enough to spike your heart rate and, of course, be performed with a load or to a distance that will challenge you. You'll also notice, hopefully, that none of these exercises are 'isolated' and, instead, work at least two muscle groups simultaneously. Efficiency is the goal.

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Thankfully, there's no painful long-distance work here. Instead, just gritty and proven fat-melting exercises that will help you whittle your weight down quicker than your bi-weekly plod around the local park. Expect a mix of lung-taxing cardio, classic strength exercises and conditioning classics. Because, let's be honest, you didn't come here for spinning.

Easy to master and one of the most effective exercises for sizzling unwanted paunch, kettlebell swings are an absolute must when it comes to finding the most effective fat-loss exercises. You'll use your glutes, hips and quads to power the kettlebell upwards, and use your abs to help keep your core stable. Even your shoulders will get some love. All of this will spike your heart rate to melt blubber.

Working your cardio-vascular fitness, your legs and your arms, shadow boxing deserves a place in any bodyweight workout. Landing a sucker punch to your paunch, research from Forza found that boxing can nuke a red-hot 800 calories per hour. Here's how nail it.

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The king of compound exercises, there's not much a well-performed deadlift can't do. Be sure to mobilise and warm-up with lighter loads before you hit your working sets, otherwise you'll put yourself at risk of injury. But here's the beauty of it: as a compound exercise, the barbell deadlift will hit multiple muscle groups all at once, including your quads, hamstrings, arms, abs and grip strength.

By challenging yourself with progressively heavier weights, you'll increase your lean muscle mass to, in time, increase your metabolic rate — your body's process of burning fat.

Here's a handy tip, too: vary your grip technique between overhand, underhand and hook (one over, one under) to avoid your forearms giving out before your legs do.

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Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times

Sometimes, you need to step away from the weights room. A simple but seriously effective move, box jumps are ideal for when you're short on time but still want to give your heart rate a decent spike. You'll build athleticism — by building power through your legs — which will translate over to bigger lifts, while toning up your body and burning fat.

The American Council on exercise estimates that, when used in a 'tabata' format — four sets of 40 seconds on, 20 seconds off — box jumps can scorch over 360 calories after four total rounds.

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Ever seen a paunchy boxer? Exactly.