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Weight Loss Exercise

Fitness Tips for Men: A Beginner’s Guide



Are you concerned about the extra pounds on your belly? You should be. Studies show that overweight men whose waistlines exceed 40 inches are at greater risk of suffering from diabetes, high blood pressure and stroke. Fortunately, it’s not that difficult to get back in shape.

The following fitness tips for men will help you lose excess weight, develop muscles, and make you healthier than ever before.

1. Shed extra weight

As you grow older, your metabolism starts to decline. Men who are in their 40′s or older are more likely to gain weight. Shed those extra pounds by exercising regularly and eating a sensible diet. Keep in mind that diet and exercise go together to help you burn fat faster.

2. Improve your cardiovascular health with aerobic exercise

Aerobic exercise is one of the best fitness tips for men. According to fitness experts, aerobic exercise can help prevent cardiovascular disease, diabetes, and some types of cancer.

Aerobic exercise elevates the heart rate, improves blood circulation and boosts your endurance. If you are a beginner, it’s best to start your exercise regimen by walking. Later on, you can include jogging, swimming, or biking as your fitness level improves.

Aim for 30 to 40 minutes of aerobic exercise five times a week.

3. Build muscles

Fitness Tips for Men: A Beginners GuideMost men love exercises for muscle building. Strength training is important for men because muscle loss is inevitable as you age. Weight lifting helps prevent muscle loss and keeps you strong.

For beginners, start by lifting dumbbells and lighter weights. Choose weights that you can lift to exhaustion after 12 reps while maintaining proper form. Exercises that make use of your body weight for resistance are also recommended, such as pushups and pull-ups.

Perform weight-training exercises at least three times a week, and be sure to work out all major muscle groups every week. Muscles increase your metabolic rate so you burn calories faster.

4. Eat healthy

Proper nutrition is a fitness tip for men that should never be ignored. You cannot become fit if you do not eat properly. Look for diet plans that will help you lose weight while increasing muscle mass. This means your diet should be rich in fresh fruits, vegetables, lean meats, fish, eggs, whole grain cereals, beans and healthy fats.

5. Drink plenty of water

People often forget that the human body needs water to stay healthy and function properly. Plain water is what your body needs, not soda or sweetened fruit juices. Drink at least 10 glasses of water daily.

The best fitness tip for men who are serious about their health is to exercise regularly, eat nutritious foods, and live a healthy lifestyle.

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Weight Loss Exercise

Gastric Sleeve Weight Loss Surgery

There are several options for weight loss or bariatric surgery and one of them is gastric sleeve weight loss surgery. This type of surgery is often recommended for patients with a BMI higher than 40. Patients who are extremely obese can undergo vertical sleeve gastrectomy, as it is also called, to allow them to reach a safer weight, after which they can have another bariatric surgery such as gastric bypass. A gastric sleeve operation is done laparoscopically or using small incisions, removing up to 85% of the stomach to reduce food intake.

How it Works

Using small incisions, the bariatric surgeon removes two-thirds or up to 85% of the patient’s stomach, so that the remaining stomach is in the shape of a tube or banana. Staples can be used to create a smaller stomach, which typically has a capacity of about 200 ml. With a smaller stomach, the patient can take in only small quantities of food.

Who is a Good Candidate for Gastric Sleeve Weight Loss Surgery?

Although the procedure is relatively new, gastric sleeve surgery is now one of the recommended weight loss procedures for patients with BMI higher than 40. The procedure can also be offered to individuals with BMI between 35 and 39 who have obesity-related health disorders such as diabetes and high blood pressure. It can also be offered to those who find it difficult or impossible to make the follow-up visits required by a procedure like gastric banding, which leaves a foreign object in the patient’s digestive system.

How Effective is Gastric Sleeve Surgery?

Most patients who have gastric sleeve surgery experience a weight loss of 50% to 80% of their body weight within 6 months to one year after surgery. Within two years, patients can lose an average of 60% of excess weight. One of the benefits of this bariatric procedure is that patients experience an improvement in blood pressure and cholesterol levels. Patients with diabetes and sleep apnea also show an improvement in their condition.

Comparison of Gastric Sleeve and Other Weight Loss Procedures

Unlike gastric bypass procedure, gastric sleeve surgery allows normal food digestion and absorption of nutrients, yet weight loss is about the same as that experienced by gastric bypass patients. In addition, the procedure is not as risky as a gastric bypass.

Gastric sleeve patients are also able to lose weight more quickly than those who have gastric band surgery. Being a relatively new procedure, however, there is limited data on long-term weight loss with gastric sleeve surgery compared to other procedures like gastric bypass.

Successful Weight Loss

People who have gastric sleeve surgery must make certain lifestyle changes in order to continue supporting weight loss. It’s true that the procedure creates a smaller stomach and forces you to eat less, but you will still have to exercise and eat a sensible diet in order to remain healthy and continue losing excess weight. Eating larger amounts of food can gradually stretch the stomach and make it bigger, thereby negating the effects of the weight loss procedure. Patients must commit to a healthy lifestyle and good eating habits.


Gastric Sleeve Weight Loss Surgery

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Weight Loss Exercise

Weight Loss Surgery Risks and Side Effects

There are a few weight loss surgery risks you need to be aware of if considering any invasive methods to lose weight. Bariatric or weight loss surgery offers many benefits and can help patients lose up to fifty percent of their excess weight within 6 months after surgery. In general, patients also enjoy improved blood sugar levels and have lower incidence of stroke and heart attack after weight loss surgery. However, there are always risk factors associated with any type of surgery, and weight loss surgery is no exception.

Weight Loss Surgery Risks and Side Effects

When talking to your doctor, ask him or her not only about the benefits but also the risks and side effects of weight loss surgery.

Weight Loss Surgery Risks – Vomiting

Vomiting is common in restrictive weight loss surgery where the stomach is made smaller. Eating too much food or not chewing it well can lead to vomiting.

Weight Loss Surgery Risks- Complications

Weight Loss Surgery Risks and Side Effects

Patients who undergo weight loss surgery run the risk of suffering from complications that may have to be corrected. A few of the most common complications include infections, stretched stomachs outlets, and bleeding. Weight loss surgery where the stomach is stapled off can result in a potentially fatal leak from the staples used to decrease the size of the stomach.

Gastric bypass patients are known to get pulmonary embolism or blood clot to the lungs. In the case of gastric banding surgery, the gastric band can migrate or move from its original placement. The band can also erode and wear into the stomach.

Weight Loss Surgery Risks – Gallstones

Another risk faced by obese patients who undergo weight loss surgery is the development of gallstones. More than a one-third of bariatric surgery patients develop gallstones. Gallstones form in the gallbladder or bile duct and are composed primarily of cholesterol, calcium salts, and bile components.

Rapid weight loss can cause a person to develop gallstones.

Weight Loss Surgery Risks – Dumping Syndrome

“Dumping” takes place when the the stomach contents pass too quickly through the small intestine. The syndrome is a side effect of malabsorptive surgery where the absorption of food nutrients is restricted. Symptoms of dumping include nausea, extreme weakness, excessive sweating, and even diarrhea.

Weight Loss Surgery Risks – Nutritional Deficiencies

Tampering with the digestive system can lead to nutritional deficiencies caused by the inability of the patient to absorb food nutrients efficiently. This may lead to anemia, osteoporosis, hair loss, or muscle wasting. To avoid the risk of nutritional deficiencies after weight loss surgery, you should take vitamin and mineral supplements.

How to Avoid Possible Risks of Weight Loss Surgery

Surgery is always accompanied by multiple risks, and obese individuals are at greater risk than most of the population. Fortunately, hospitals and medical teams are now held to higher standards to reduce the risks of weight loss surgery. Newer techniques in surgery such as laparoscopy and minimal invasive surgery have reduced many of the risk factors significantly, such as infection and bleeding.

Severely obese patients have always been considered risky but taking appropriate precautions helps ensure that the surgical procedure can proceed safely. Weight loss surgery patients are also thoroughly evaluated to make sure that their heart and lungs are functioning well. Before going into surgery, any medical conditions such as diabetes or high blood pressure must be under control and beware of these weight loss surgery risks.

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