Fat loss training plan for boys

I believe that in many gyms, you can see all kinds of fitness friends, both men and women, sweating profusely while using various fitness equipment. So for male friends to lose weight, they need to arrange a reasonable training plan reasonably to get better weight loss and body shaping exercise results. Next, we have developed two fat loss training plans for boys, which will be helpful to all male friends. Be sure to read the following content carefully.

Plan 1

Day 1: Chest Exercise

Training sequence: 1. Lying press (heavy weight, 4 sets, 8 to 12 reps per set. If the number of reps you can do with your best effort is less than 8, it means the weight is too heavy. If it is greater than 12, it means the weight is too light and needs to be adjusted. I will not elaborate on the following) --> 2. One week: Incline press (heavy weight, 4 sets); Two weeks: Double bar dips (can be heavier, 4 sets) --> 3. One week: Lying flyes (4 sets); Two weeks: Chest presses (4 sets)

Day 2: Back training

Training plan: 1. One week: behind-the-neck pull-ups (can be weighted, 4 sets); two weeks: front-of-the-neck pull-ups (can be weighted, 4 sets) --> 2. One week: standing rowing (heavy weight, 4 sets); two weeks: deadlift (heavy weight, 4 sets) --> 3. One week: chest pull-ups (4 sets); two weeks: shrugs (4 sets)

Day 3: Leg training

Training plan: 1. Squats (can be more than double your body weight, 4 sets) --> 2. Leg curls (no less than 1/2 body weight, 4 sets) --> 3. Tiptoes (4 sets)

Men's weight loss fitness plan Men's gym weight loss plan

Training plan: 1. Narrow bench press (heavy weight, 4 sets) --> 2. One week: standing elbow press (4 sets); two weeks: supine arm curl (4 sets) --> 3. prone arm curl (4 sets)

Day 5: Biceps

Training plan: 1. Standing arm curl (heavy weight, 4 sets) --> 2. One week: pronated single arm curl (4 sets); two weeks: supinated single arm curl (4 sets)

Day 6: Shoulder training

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

Day 7: Fat Loss

Training plan: 1. Sit-ups (6 sets) --> 2. Leg raises (6 sets) --> 3. Jogging (medium speed, no slowing down allowed, 30 minutes)

From Monday to Saturday, take 20 minutes to jog after training.

Plan 2 has a larger training volume and requires friends to have perseverance and endurance.

Plan 2:

The next plan is to do it 3 times a week, every other day, and each time will take about 1 hour (compact and efficient).

1 Warm up: 5 to 10 minutes, just enough to sweat a little, you can use: stationary bicycle;

2 Strength training: 30 minutes, increase calorie consumption, promote metabolism, use: combination of equipment (see strength training for details);

3 Aerobic exercise: 20 minutes, this time directly mobilize fat burning, use: brisk walking on the treadmill, heart rate reaches 133 times;

Strength training: (tighten muscles to make your body stronger, slimmer, more stylish and longer!) Control it within about 30 minutes, 1 movement for each part, 3 sets of each movement, 15 times per set, the ones in brackets are optional movements.

1 Chest: Seated chest press (prone push-up) 2 Back: Seated row (front neck pull-down) 3 Legs: Seated leg press (seated leg extension) 4 Shoulders: Seated press (dumbbell side raise) 5 Waist: Seated back press (Roman chair stretch) 6 Abdomen: Seated crunch (fitness ball sit-up)

Dietary suggestions: As for diet, basically no specific plan can be given. This is because everyone's situation is different. The main thing is to grasp the principles and key points.

Eat less at each meal, eat more meals, eliminate junk food, and eat more foods rich in vitamin C, magnesium, iron, zinc and other elements.

Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruits per day), drink more water, reduce staple food, eat more beans, moderate lean meat, and fish