What are some ways for men to reduce body fat percentage?

The body's body fat percentage refers to the fat inside the body. Generally speaking, if the weight loss method is incorrect during the weight loss period, it is easy to lose body water, but the fat will not be reduced. For men, reducing the body fat percentage is not only beneficial to physical health, but also can maintain a perfect figure. There are many ways to reduce the body fat percentage of men. You need to pay attention to nutritional balance in your diet and do more aerobic exercise on a regular basis.

How to reduce body fat percentage for men

There are two points to pay attention to in maintaining low body fat for a long time. One is muscle mass and the other is diet.

Let’s talk about training first

Four times a week is enough, but you don’t have to do aerobics every time. Four times a week is too much high-intensity aerobics and affects muscle growth. It is recommended to reduce it to one HIIT first.

Aerobic exercise, of course, is also put after the anaerobic training. For the 4 anaerobic training, you can start to increase the intensity, use more free weights to train large muscle groups, such as squats and deadlifts to train back and legs. You can use relatively light weights, multiple sets and small intervals.

Squat training is used as a warm-up for leg training day. Use a barbell weight equal to your own body weight to do free squats, 10 sets of 10 consecutive sets. I took turns with a friend, and each person took about 20 seconds for one set, which means 20 seconds of rest between sets. This kind of training will raise your heart rate, so it is recommended to cycle for 5 minutes before to exercise your heart, lungs and lower limb muscles, and pay attention to stretching.

Diet

In order to increase muscle mass, protein and carbohydrates are also essential. Considering the sufficient training amount, I feel that the OP's carbohydrate intake is a bit low. What is porridge? Why not just eat white rice? In addition, the meat intake is not seen here. The protein content of 2 eggs and 20g protein powder is not enough.

The protein intake of Westerners is very high, so if you do some exercise, you can quickly see the shape of muscles. Chinese people mainly eat high carbohydrates, so in comparison, the protein intake is seriously insufficient. Protein is an important source of muscle tissue growth. If you want to replenish the calories you lose, you need a lot of protein. It is recommended to consume one gram per kilogram of body weight.

A man weighing 80 kg should consume 160 grams of total protein per day.

The calorie content of food directly determines the amount of calories absorbed by our body. If you want to lose body fat, you must first refuse high-calorie foods, such as carbonated drinks, high-sugar snacks, fried foods, etc.

During the training period, in addition to physical training, a strict diet is also required, and starch, oil, and salt are not allowed.