Fat Loss Secrets for Men

Fot loss men

We have all heard about the book Men are for Mars and Women are from Venus right?

So why do you think that is?

We are completely different in so many ways.
Yes you are both human and can do similar workouts. However,  our bodies require different amounts of fuel and cannot always use the same approach to nutrition.

Not only that men and women think completely different.

That is why we wanted to share these fat loss secrets for men!


Eat 5-6 smaller meals per day

This works well for men as they need 500 calories more per day than the average woman. Sticking that on one meal isn’t ideal so having a few smaller meals will help keep your metabolism firing on all cylinders and you won’t have peaks and crashes in your blood sugar levels.


Have a Protein Rich Diet

Every single one of your meals should contain protein. You want to aim for good quality sources of protein, protein requires the highest energy requirement to digest your food to then be absorbed into your bloodstream.

Basically eating protein makes your body work harder, so as you increase your body’s protein intake you will also increase the body’s energy expenditure.


Earn Your Carbs

One of the most easiest and simplest way to reduce your calorie intake and avoid feeling bloated and lethargic is to reduce your carb intake. Your body does need carbohydrates for energy however, they are more often than not overeaten and at the wrong times of day.

By eating carbs with a higher  Glycemic Index (GI) the faster it enters the bloodstream, the lower the GI the slower it enters, you get the picture.

Carbohydrates trigger insulin secretion, the higher the GI the higher the insulin secretion. Insulin is anabolic, and is responsible for the growth of fat tissue and increased conversion of carbohydrates to fat.

Lower GI carbohydrates helps you to stave off cravings for sugar between meals due to its higher level of satiety.

By earning your carbohydrates through exercise you are priming your body for fat loss and allowing your body to successfully sustain fat loss long term.


Fasted Training Works a Treat

Fat loss is so much more than just counting calories, you need to ensure your body is primed for fat loss and you get the best out of every workout.

By fasting and training in the AM you will be forcing your body to burn fats and energy within your body as your insulin levels are low from fasting overnight. It is in fact the fatty acids that are used as fuel to sustain the physical activity when you train fasted which ultimately is a sure fire way to blast fat.


You don’t HAVE to train fasted, especially when you train after work, just bare in mind that for optimal fat loss having a lower level or insulin with aid your results.

Drink Water Like It’s Your Job

If you want your body to burn as much fat as humanly possible you need to make sure its hydrated! Simple as that! Drinking lots of water will help raise your metabolic rate and will also help with your concentration and focus.

If you feel thirsty, you’re already dehydrated so make sure you constantly sip water throughout the day and aim for 3 liters minimum.

Get yourself a Brita filter on the go bottle, that way you can fill up anywhere and the water will taste amazing.



The great thing about HIIT (high intensity interval training) is that you can burn calories during and after your workout; plus it’s the most efficient workout for busy people.

There are many ways you can increase the intensity of your workout; you can increase the reps, increase the weight and decrease the rest periods.

By increasing your levels of certain hormones when training to a high intensity you are targeting the fat cells which are responsible for fat loss. It also increases the amount of lactic acid in your body which increases the growth hormone which will aid in your fat loss.


Get a Good Night’s Shut Eye

Having a good night’s sleep is such a simple thing you can do to aid your fat loss. By getting a good night’s sleep you will increase your Growth Hormones which is a super fat loss tool.

By insuring you get a good quality night’s sleep you will give your body plenty of time to physically and mentally repair as well as shut down fatty acid mobilisation to fat tissue.

A few things you can do to get a good night’s sleep are:

●      Make your room pitch black and cool

●      Don’t watch TV or use electronics before bed

●      Have a set routine

●      Do something that relaxes you before bed (read etc.)

●      Put Epsom salts in your bath

●      Don’t drink caffeine after 1pm


Plan for it

There is no point saying to yourself ‘I need to lose weight’ whilst stuffing your face with a sharing bag of Doritos and having a Netflix binge.

You have to decide what you want, how you are going to achieve it and then set the wheels in motion. Don’t talk about it, do it.

If you want to go to a class book it, if you want a coach reach out and plan your meals in advance so you’re not tempted to get takeaway.

If you fail to plan, you plan to fail. You can always tell the difference between someone that wishes for results and someone that works for them… which one do you think achieves their goals?


Increase your NEAT

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.

So the more you move the more you burn. We have cars, we sit at desks, we watch TV until bed time, hardly a recipe for fat loss!

By getting active throughout your day you will increase your energy expenditure, things like standing whilst on the phone, walking to and from the shops, standing at your desk (you can get special desks for this) and just walking and taking the stairs whenever possible.


Hold Yourself Accountable

One reasons weight loss groups are so popular is that they hold you accountable and you have a support network. By surrounding yourself with people with a similar goal to you and that have been where you have, you are much more likely to achieve your goals.

You can talk to other people about their experiences and ask for help and advice. We get that you don’t always want to ask us trainers, you trust your friends and family etc. By getting them involved you will be much more likely to stick at it.


You can always do this by joining the 12 week OPTimum online training where you will get 12 weeks training programme, 5 stages of nutrition, video library and online community you are accountable to. Apply HERE for your FREE consultation call today!


Set a Date

Reunions, weddings, a birthday night out with the lads, you want to look your best right? We all know that men have great banter and usually point out any negative traits quite quickly.

Have a look through your calendar and set yourself a challenge to get into better shape by the time it comes round. Promise to buy yourself a new shirt if you hit your goal so that you have a reward that’s just for you.

More often that not you will have a weight that you felt comfortable at, that is a goal you could aim for. Break that down into weekly goals and you know what you need to achieve each week in order to look your best at your chosen special event. 

Just make sure it’s not something daft like lose 2 stone in 2 weeks! Make it manageable and realistic otherwise you will feel disheartened.


Eat Slowly

This is crazy but true, by eating slowly and not wolfing it down you are more likely to consume less calories. You see, by chewing for longer and enjoying your meal you are giving your brain chance to realise you’re full.

This means you will not end up with that overeaten bloated belly feeling, you will feel full yet satisfied and will have savoured your meal.


Control What You Can

It’s important not to rely on willpower and motivation as it soon dwindles. You need to have things in place that will help you succeed your goals.

If you know you cannot resist certain foods when they are in the house, don’t buy them.

If you know you often forget your gym kit, pack the night before and put in the car

Book in your classes in advance and pay for them, that way you will turn up

Don’t look for problems look for solutions, yes I get that there are something you cannot control. However, your mindset is not one of them, if something goes wrong look for a way to work around it.


Next Steps

If you have liked what you have read, and you are ready to take action to get lean for life, then you have come to the right place.


We want you to enjoy life and feel the best you ever have, it takes practice but we can get you there.


Why not book in a free consultation with Steve Dennis, owner and CEO of Fitness Flex. He will tell you exactly how to;

  • Lose your beer belly & get back into your 32 inch Jeans so that you can take your top off with confidence
  • Get a Six Pack in 90 Days
  • Lose Weight, Tone Up, Eat Right, Lift Hard and look and feel amazing!

Book HERE today or check out the results from one of his members Jeff HERE!


Jeff – *results may vary