What is the fastest way for men to lose weight?

Male friends also need to pay attention to their body shape. After all, a good body shape can make you look younger and more attractive. So what is the fastest way for boys to lose weight? Generally speaking, the sports that men like are more intense and consume a lot of calories. Only in this way can they achieve the goal of losing weight. However, they must have a plan. After setting a goal for themselves, they can stick to exercising step by step.

1. Aerobic training plan (reference): brisk walking on an elliptical machine or treadmill (it is recommended to choose the elliptical machine as it has little impact on the knee joints), 3-4 times a week, 40-50 minutes each time, 3-5 kilometers in distance, with a heart rate controlled at 220-age x 60-70% (that is, the intensity at which speaking is not very strenuous).

2. Strength training plan (4-5 times a week, about 50 minutes each time).

1. Warm up by jogging on the treadmill for 10 minutes

2. Stretch the muscles you want to train (using static stretching)

Day 1 Back + Biceps Training Day Prone Barbell Row 15-20RM (repeats) x 2 sets (rest 60-90 seconds between sets) Front Neck Pulldown 15-20RM (rest 90-120 seconds between movements Seated Machine Row 15-20RM Dumbbell One-Arm Row 15-20RM Pull-ups (optional) 5-20RM Seated Dumbbell Alternating Curl 15-20RM EZ Barbell Curl 15-20RM Cable Curl 15-20RM

Day 3 Leg Training Day Smith Half Squat: 15-20RM (repeats) x 3 sets Seated Leg Raise 15-20RM Leg Curl 15-20RM Leg Bend 15-20RM Leg Curl Deadlift 15-20RM

Day 5 Chest and Shoulder Training Smith Barbell Press 15-20RM (repeats) x 3 sets Incline Dumbbell Press 15-20RM Incline Dumbbell Fly 20-25RM Seated Dumbbell Press 15-20RM Standing Dumbbell Lateral Raise 15-20RM

Day 7 Abdominal + Triceps Training Day Abdominal Trainer 15-20RM (times) x2 sets Sit-ups 15-20RM Sit-ups with Leg Raises 15-20RM Twist Sit-ups 12-15RM Sit-ups 12-15RM Sit-ups with Dumbbell Neck 15-20RM Rope Pushdowns 15-20RM (You can also train all parts of the body in one training session, choose one movement for each part and do 20 reps of each movement in a circuit training!!!)

3. Diet: Eat small meals frequently, eat slower, eat more vegetables and whole grains, drink plenty of water, and control the intake of high-calorie foods.

The above article gives a clear introduction to the fastest exercise for boys to lose weight, and I believe everyone is clear about it. The process of losing weight is indeed long, but you must continue to move forward unswervingly. You cannot give up easily just because you encounter any troubles and problems during the period, otherwise all your previous efforts will be wasted.