In the last posting, we talked about helping naturally thin guys pack on some lean muscle. This time, we'll take a look at men who need to trim down and shed unwanted pounds.

 

Unfortunately, no magic pill or miracle fitness gadget will give you the body of a 21-year-old. Instead, here are six gimmick-free tips guaranteed to take off the pounds and add years to your life.

 

1. Buy a pedometer. The cost of a basic step counter starts as low as $8. The most accurate models are the New-Lifestyles NL-2000, the Yamax Digi-Walker SW-701 and SW-200, and the Sportline 330. The average American man walks just 5,500 steps a day—unless he's Amish. The average Amish guy kicks butt with 18,000 steps a day.

 

When was the last time you saw an obese Amish man? Exactly. The goal is to get to 12,000 steps a day. Log your steps; then try to increase them by 10 percent each week until you hit 12,000.

 

2. Assess your needs. To figure the daily calories your body needs, use the following quick formula. After you get your number, multiply it by the activity factor that best describes your day-to-day life. That is the number of calories you need to maintain. To convert your weight from pounds to kilograms, divide your weight by 2.2.

Now subtract 250-500 calories from it. Don't go below the revised number, or your body will think it's starving and hold on to every bit of fat it can.

3. Balance your exercise. Try to exercise 45-60 minutes every five to seven days. Maintain a pace that elevates your heart rate—but not enough to prevent you from carrying on a conversation. Don't make your workouts too easy, or your body won't have to change. But your exercising does not have to be intense. Your goal is to use burn calories, so the duration of your workout is important.

4. Take time to rest. Allow your body time to heal and recover. Pace yourself. If you have a particularly intense workout one day, then take the next day off or do light exercises. Aim for seven to eight hours of sleep each night. When you are sleep-deprived, you have a higher risk for obesity.

5. Eat correctly and regularly. Eat complex carbohydrates. This helps preserve lean muscle tissue and makes use of body fat. Eat about every two and a half to three hours to keep your metabolism up, hold off hunger and prevent binging. Pack snacks such as fruit, cut veggies or yogurt. Snacks should be about 100 calories each.

6. Drink more fluids and eat less sodium. When you aren't getting enough fluids, or when you eat meals high in sodium, your body retains water. Check the nutrition lists on products when you shop. Aim for 1,500 mg to 2,000 mg of sodium per day. Try to eat out less frequently. It's easy to get your sodium intake for the entire day in one restaurant meal.

 

To help you stay consistent with your workouts, engage in activities that you like with people you like being around. And remember, it is never too late to start improving your health.

 

By Dino Nowak, whose training credentials include the American College of Sports Medicine and the American Council on Exercise. His book, The Final Makeover (Siloam), is available at strangdirect.com. Visit him online at espfitness.com.