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4 Pillars to Successful Weight Loss for Men

Are you looking to embark on a weight loss program? Successful weight loss programs for men shouldn’t be complicated. Other than improving aesthetics and self-confidence, weight loss brings about plenty of health benefits and reduces the chances of getting various ailments. Today, let’s discuss the 4 pillars to weight loss and toning for men.



Setting up a proper diet – that is the first and most important step in setting up our weight loss program. A program without a well-thought-out diet plan will rarely succeed.

A good starting point is to eat 10 calories per pound of body weight. Ie. If you’re 80kg (176lbs) you can aim to eat about 176*10 = 1760 calories.

Having sufficient protein is important to keep yourself fuller after each meal and help maintain muscle mass. After all, muscles are primarily made up of protein. Aim to eat 1 gram per pound of body weight in protein. So our 80kg male will consume about 176g of protein a day.

176g of protein is equivalent to 176*4 = 704 calories. 1760 calories minus 704 calories we have a balance of 1056 calories. This has to be split between carbohydrates and fats. Assuming we do a 50/50 split, we’ll aim to consume (1056/2)/4 = 132g of carbohydrates (1g of carbs is equal to 4 calories) and (1056/2)/9 = 58g of fats (1g of fats is equal to 9 calories). So we have:

176g protein

132g carbohydrates

58g fats

You can decide how many meals you wish to eat a day. Assuming that you go for 3 meals a day plus 2 snacks, you can spread these nutrients out in a way that works well for you.


Weight training

The main purpose of weight training in a men’s weight loss and toning program goes beyond helping you lose weight. It plays a much more significant role. To help you build small amounts of lean muscle mass. If that doesn’t happen, at least it helps you maintain your existing muscle mass and prevents muscle breakup as much as possible. The end goal would be to not just be a smaller version of yourself but build a lean and toned body. This can only be achieved with a well-thought-out weight training program.

Consider training 2-4 times a week hitting each body part twice a week. Depending on your frequency, you can aim to do 2-3 exercises per body part per workout, 2-4 sets each, and about 6-15 repetitions per set.

A well-thought program will be effective, allowing you to progressively use heavier weights during the workouts while being safe and minimizing injuries in the long run.



Doing cardiovascular exercises helps to improve your stamina and conditioning, benefits your heart and lungs and more importantly, it’s useful to help burn off calories during a weight loss and toning program. Play a sport if you enjoy that. Doing something you enjoy surely helps keep boredom at bay and allows for greater adherence. If you prefer something more structured, you can do steady-state cardio, perhaps starting with twice a week, 30 minutes each time, and slowly increasing intensity, duration, and frequency as you improve. Interval training can be used if you’re able to handle the intensity and can recover fast enough for the sessions. It’s an efficient way to get more calories burnt.

Non-exercise activity thermogenesis (NEAT) can be increased to facilitate faster weight loss. It’s basic activities like walking, doing house chores, etc. that isn’t structured exercise. Increasing NEAT helps you burn more calories throughout the day but yet doesn’t feel like effortful exercise. The calories burnt add up over time and should be part of your arsenal towards battling fat gain. A simple thing is to increase your step count. With built-in pedometers in a smartphone nowadays it’s easy to track the number of steps taken every day. Make a conscious effort to bump it up perhaps 20-30% for a start. Over the long run, these small actions can yield big results.


Lifestyle modifications

There’s plenty we can do to facilitate better weight loss results:

Recover faster by reducing stress levels, improving your sleep with various methods like supplementation (melatonin, magnesium), using aromatherapy, calming your mind with meditation. Other ways include eating more protein and using hot/cold contrast baths.

Reduce alcohol intake. Alcohol affects fat loss on different levels. If that’s not possible try to go for drinks with fewer calories per serving. Hard liquors like gin and vodka will be great choices.


And there you have it! Some simple tips to get any guy started on a men’s weight loss and toning program. Having an experienced professional personal trainer guide you through this fat loss journey will allow you to see faster results in a shorter time. If you need any help, feel free to contact us at +65 85037888 or email tzekhit@www.pt.com.sg to find out how our signature Men’s Weight Loss & Toning program can work for you.

Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


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