Gym Fitness and Weight Loss Training Plan for Men!

If men want to lose weight, it is also quite good to go to the gym. At least here you can turn the accumulated thick fat into muscle. Why not? What's more, there are many like-minded friends in the gym. Everyone can chat while exercising, which makes it easy to stick to it for a long time. Let's share the men's fitness and weight loss plan below.

Fitness training:

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

2. Strength training: 30 minutes, increase calorie consumption, improve 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;

4. Stretch and relax: 5 to 10 minutes, flexibility training, relax the muscles of the whole body, let the heart rate return to normal, use: mat movements.

Note:

The above plan is carried out 3 times a week, every other day, and each time takes about 1 hour (compact and efficient).

Strength training:

Keep it within 30 minutes, do one movement for each part, do 3 sets of each movement, 15 times per set, the movements in brackets are optional.

1. Chest: Seated chest press (prone push-up)

2. Back: Seated Row (Neck Pulldown)

3 Legs: Seated leg extension (seated leg flexion and extension)

4 Shoulders: Seated press (dumbbell side press)

5. Waist: Sitting back press (Roman chair back stretch)

6 Abdomen: Seated crunch (fitness ball sit-ups)