Fitness and Weight Loss – Men

Why fitness matters?

African men once stayed fit through farming, hunting, and daily physical activities. Today, desk jobs, long hours sitting, and too much screen time led to weight gain and health issues like diabetes and high blood pressure.

How common is weight gain?

• In Ghana, 43% of men are overweight or obese due to poor diet and inactivity.
• Heavy meals, beer, and sugary drinks add to belly fat.
• Extra weight raises the risk of diabetes and heart disease.

How much exercise do you need?

• 150 minutes of moderate activity (fast walking, basketball, cycling) per week OR
• 75 minutes of intense exercise (running, football, skipping) per week.
• Strength training (push-ups, lifting weights, sit-ups) at least twice a week.
• Move every 30 minutes if you sit for long hours.

Simple weight loss tips?

• Drink water: Burns fat and controls hunger.
• Eat smart: Cut down on white bread, sugar, and junk food. Eat whole grains, fruits, and vegetables.
• Lift weights: Builds muscle and speeds up fat burning.
• Stay active with friends: Join a sports team, gym, or running group.
• Laugh more: Reduces stress and burns calories!

Myths about fitness?

• Myth: “Morning is the best workout time.” Truth: Anytime you’re consistent is best!
• Myth: “Exercise alone sheds weight.” Truth: Diet matters, you can’t out-exercise bad eating!
• Myth: “Lifting weights turns fat into muscle.” Truth: Fat and muscle are different, lifting helps burn fat.

Final thoughts?

Fitness isn’t about bodybuilding—it’s about staying strong, healthy, and avoiding sickness.

Start small: walk more, eat better, and stay active.