How can men lose weight quickly and effectively?

Men's weight loss and pursuit of beauty are no longer the exclusive rights of women. Men also pursue beauty, and fat men also want to lose weight and have an extremely healthy body shape. The most effective way for men to lose weight faster is to do aerobic exercise. Below is a strong recommendation for you on the most effective fat-reducing exercise!

Walking with a heavy load

Calories burned in 30 minutes of brisk walking: 883 joules

Calories burned by walking for 30 minutes wearing a weighted vest: 971 joules

The amount of heat generated by walking with a long pole for 30 minutes: 1059 joules

According to the famous British gym coach Nian Apple Stevens, if you put on a weighted vest when you are walking, it can help you burn 10% more calories. However, such a weighted vest can only hold a net weight of about 36KG at most. These weights are small and can be directly put in the bag of the vest.

Stevens also said that wearing a weighted vest on your body is more effective than tying sandbags on your legs or holding dumbbells in your hands, which is more beneficial for athletes to develop extreme posture.

However, for safety reasons, the net weight of the weight should not exceed 20% of your body weight. If you don't like this way of carrying weight, you can also try holding two long poles in your hands. Although their net weight is only 0.5KG, they can help you burn 20-25% more calories without any side effects.

Swimming

Swimming is the best way to lose weight, and it is very suitable for summer. Swimming is a very good whole-body fitness exercise, and it is very effective in improving heart function. However, you must be careful when swimming, and don't pursue a perfect speed, just meet the heart rate requirements. It is better to stick to it twice a week.

Jogging/brisk walking

Jogging is recognized as the best healthy way to lose weight. If you run outdoors, you will be restricted by the environment. It is more convenient to choose a treadmill. Loosening the treadmill handrails can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first loosen the guardrails under the premise of ensuring balance. Choosing a treadmill with a certain inclination can improve weight loss. Use the interval method on the treadmill, that is, you can use high-speed training for a while, and then go to low-speed circulation training.

Zhang Chiwan's aerobic exercise to lose weight

If you keep a good rhythm in the 30-minute aerobic exercise, you can achieve twice the result with half the effort. According to Dr. Katherine Apple Jackson, director of the School of Fitness and Sports Function at Seattle Rice University, "If you continue to do high-toughness exercise, you will quickly become exhausted, but intermittent rest and recovery can help you maintain this high level of toughness."