What is the weight loss exercise plan for men?

Nowadays, more and more people are joining the ranks of weight loss. So what are the weight loss exercise plans for men? It is still very good to use exercise to lose weight. This is the most direct and effective way to burn fat, but you must stick to it for a long time. Any kind of exercise can only play an ideal weight loss effect after reaching a sufficient amount of exercise, but don't overwork.

1. Exercise twice a day

As long as physical exercise is not excessive, the body can produce hormones and enzymes that can promote muscle growth and fat loss. High-frequency stimulation twice a day can promote glycogen consumption, thereby preventing the body from converting excess calories into fat for storage.

2. Properly arrange aerobic training

Aerobic exercise helps to lose weight, but it is important to note that the amount of exercise should be appropriate. When many people first start to exercise, they are often eager to lose weight and blindly increase the amount of exercise. In fact, too much exercise will not only increase the chance of sports injuries, but also affect health, muscle growth and metabolism. Therefore, it is recommended that you do aerobic exercise about three times a week.

Aerobic training is best done before meals, because if you don't eat, your body will have to use fat reserves to replace carbohydrates for energy. But in principle, it should not be done before breakfast, but before dinner. In addition, limit your anaerobic weight training to less than 30 minutes and train at a high intensity, which is more conducive to consuming more carbohydrates.

3. Low-fat diet

The three main reasons for body fat gain are: excess calorie intake, excessive fat intake, and excessive carbohydrate intake. If the previous seven tips do not achieve the desired effect, then you can only rely on this last trick, which is to directly reduce the amount of fat in your diet.

4. Eat more fiber-rich foods

A moderate intake of fiber not only helps reduce the amount of fat directly absorbed by the body in the digestive tract, but also because fiber can block the digestion and absorption of carbohydrates, slow down the speed at which sugar molecules enter the blood, and help reduce the release of insulin, which will be very helpful in preventing weight gain, because high insulin is a signal for cells to store fat.

The above article gives a clear introduction to the men's weight loss exercise plan, and I hope it will be helpful to everyone. In the process of long-term weight loss, in addition to paying attention to exercise, you must also eat a reasonable diet, especially the recipe after exercise must be scientific and reasonable. While supplementing sufficient nutrition, you must also reduce fat intake so as not to affect the weight loss effect.