Men can do cardio workouts five times a week for 30-minute sessions, or break up the workout into shorter, more frequent sessions. You can start out
by walking outside or on a treadmill. Record your
workouts and measure your weight loss in inches and pounds each week to stay on track and see your progress. You might build muscle mass in the beginning, which weighs more than fat, so do not be alarmed if your weight fluctuates at first.