One-week weight loss plan for boys

The current living standards and a variety of diets have made many people gain weight. As people are busy at work, they have less time to exercise. When you are overweight, it will cause certain harm to your health. It is necessary to do weight loss exercises, especially for some boys. Before doing weight loss exercises, they can make a weekly weight loss plan according to their physical condition.

Day 1: Chest Exercise

Training sequence: 1. Flat press (heavy weight, four sets, 8-12 times per set. If you can do less than 8 times with your best effort, it means the weight is too heavy. If it is more than 12 times, it means the weight is too light and needs to be adjusted. I will not elaborate on it later) --> 2. One week: Incline press (heavy weight, four sets); Two weeks: Double bar dips (can be heavier, four sets) --> 3. One week: Flat flyes (four sets); Two weeks: Chest presses (four sets)

Day 2: Back training

Training plan: 1. One week: behind-the-neck pull-ups (can be weighted, four sets); two weeks: front-of-the-neck pull-ups (can be weighted, four sets) --> 2. One week: standing rowing (heavy weight, four sets); two weeks: deadlift (heavy weight, four sets) --> 3. One week: chest pull-ups (four sets); two weeks: shrugs (four sets)

Day 3: Leg training

Training plan: 1. Squats (can be more than double your body weight, four sets) --> 2. Leg raises (no less than 1/2 body weight, four sets) --> 3. Tiptoes (four sets)

Day 4: Triceps

Training plan: 1. Narrow bench press (heavy weight, four sets) --> 2. One week: standing elbow press (four sets); two weeks: supine arm curl (four sets) --> 3. prone arm curl (four sets)

Day 5: Biceps

Training plan: 1. Standing arm curl (heavy weight, four sets) --> 2. One week: pronated single arm curl (four sets); two weeks: supinated single arm curl (four sets) --> 3. One week: ? bar (four sets); two weeks: pastor chair double arm curl (four sets)

Day 6: Shoulder training

Training plan: 1. Front neck push up (four sets) --> 2. Back neck push up (four sets) --> 3. Standing fly (four sets) --> 4. Prone fly (four sets)

Day 7: Fat Loss

Training plan: 1. Sit-ups (six sets) --> 2. Leg raises (six sets) --> 3. Jogging (medium speed, no slowing down allowed, 30 minutes)

From Monday to Saturday, take 20 minutes to jog after training. The training volume of plan 2 is relatively large, which requires friends to have perseverance and endurance.

Dietary recommendations:

As for diet, basically I cannot give you a specific plan because everyone's situation is different. You just need to grasp the principles and key points.

Eat less per meal, eat more often, avoid junk food, and eat more foods high in vitamin C, magnesium, iron, zinc, etc.

Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruit per day),

Drink more water, reduce staple food, eat more beans, moderate lean meat, and fish.