What is the Men's Weight Loss Exercise Plan?

For male friends, if they want to make themselves more charming and masculine, they naturally need to start by improving their appearance. Poor figure is the key to affecting the image. There are many weight loss methods available now. From a healthy and scientific point of view, exercise weight loss is the most reliable one, and it can also keep fit. So what are the men's weight loss exercise plans?

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 men's weight loss exercise plan, and I believe everyone is clear about it. Although the weight loss process is more difficult because you have to exercise every day, any problem needs to be solved, and you must not give up easily. In addition, you need to eat a reasonable diet during the weight loss period, and you cannot diet.