Fat Loss Training Plan for Men

Fat loss is not something only women pursue, men do the same. However, it should be noted that fat loss is different from fitness. The purpose of fitness is to train muscles, while fat loss is to reduce fat. Most men lose fat not for beauty like women do, but for health reasons. To lose fat, you must first know the amount of exercise you can bear, and then prepare the necessary equipment for the whole body and pay attention to safety.

First of all, fat loss and muscle gain cannot be done at the same time. Muscle gain requires excessive calorie intake, which will be accompanied by fat growth, which is a contradictory process to fat loss. Therefore, students who really want to gain muscle should follow a muscle gain plan, not a fat loss plan.

Second, exercise is a whole-body exercise. Although separate training with machines can strengthen muscles and strength, there is no excessive replenishment and recovery, and a large amount of aerobic exercise is a kind of muscle consumption. Therefore, if you want to shape your body, you should do full-body training.

Third, you need to know your training weight, training times, and sets. There are three training weights: maximum weight, which means you can only complete one set, 100% load, used to improve strength, hereinafter referred to as 1RM; 70% of the maximum weight, 8 to 12 in a set, can stimulate muscle growth to the greatest extent, hereinafter referred to as 8-12RM; light weight, which means 50% of the maximum weight, needs to complete more than 15 in a set, mainly used for muscle endurance training and to make muscles slender and tight, hereinafter referred to as 15RM. You need to know how much each of these three strengths is before training.

Fourth, you must fully realize the importance of core strength, which will affect all your training. Plank support, crunches, supine leg raises, squats, and deadlifts are all good ways to train core strength. Plank support can be practiced every day, and try to do it 10 seconds longer each time than the previous day.

Fifth, put deadlifts and squats at the top of your training. Students who don't know how to do them should learn on their own. First of all, they are full-body exercises that can train almost all the parts of your body you want to train, improve your cardiopulmonary endurance, and also have the effect of reducing fat. Most importantly, it can increase your testosterone secretion, which is the most important factor why men have more developed muscles and strength than women. The homepage owner believes that men who don't know how to deadlift and squat have not been to the gym.

Sixth, since it is the novice stage, the movements in the plan are definitely not comprehensive enough, but they are all basics. What everyone needs to do is to practice these movements again and again, and the standards are more and more standard. Other movements are derived from them. Newbies should have a correct mentality and not be greedy for more and faster, or just follow the crowd. Remember! If you have any questions, communicate with the homepage master in time, and we will answer them as soon as possible.

2. You need to buy a comprehensive set of fitness equipment, including a set of sportswear, a pair of leverage belts, a pair of gloves, and some small tools. It may not look very good, but it can improve your athletic ability and performance.

3. You need to eat a meal 30 minutes before training, providing a small amount of protein and carbohydrates so that your muscles have enough energy to burn calories during training.

4. It is necessary to fully stretch before and after training to avoid injuries, muscle soreness, stickiness, etc.

5. The rest period between training sets should not exceed 45 seconds, and should be as short as possible.

6. Focus, concentrate again. Don’t chat during training. If you really can’t control yourself, wear headphones and listen to some music that helps with exercise.

7. If you don’t want your training efforts to go to waste, you must also have a reasonable diet. Don’t ignore this most important link because of fatigue!

8. The training sequence is: warm-up - equipment training - aerobic exercise - finishing exercise.