How can a 30-year-old man lose weight effectively?

If people do not strengthen exercise in middle age, their body will get out of shape, especially men are not uncommon to gain weight. So how can 30-year-old men lose weight effectively? In fact, there are many ways to lose weight. Dieting is not advisable, it is easy to rebound and is not good for health. In contrast, exercise is the best way, which can not only lose weight, but also strengthen the body.

1. Warm up for 3-5 minutes

Warming up is very important. First, it can increase the body temperature of the main parts of the body. Second, it can allow more blood (oxygen) to flow to the muscles to prevent injuries.

2. Anaerobic exercise for 30-60 minutes

The duration of anaerobic exercise should not be too long. Once the duration is too long, the hormone secretion of the body will decrease, not only will the efficiency of exercise be reduced, but it may also consume muscles or cause muscle injuries, which will have a negative impact on the exercise.

Anaerobic training can be done for both weight loss and weight gain. Many people, in order to lose weight, run repeatedly on the treadmill in the gym all day. This not only wears down their will, but the single exercise will gradually make the body accustomed to it, thereby reducing the energy consumed. Men may not gain muscle immediately after anaerobic exercise, but after three months of persistence, they will definitely feel their strength increasing. There is no particularly suitable order for anaerobic exercise. You can do sit-ups and push-ups, or use equipment in the gym. When you reach a bottleneck in your fitness, you can look up new information and learn it step by step.

3. Aerobic exercise for 30 minutes to 60 minutes

Putting aerobic exercise after anaerobic exercise will be more effective, which will help to lose fat quickly. Anaerobic exercise can be done three to four times a week, with one day between each exercise. Aerobic exercise can also be done every two or three days. There is no special rule for this. Beginners can just follow their own body's feeling.

The above exercises are based on your persistence. Beginners may feel sore at first, but once you get over that hurdle, you will be able to feel your body change rapidly. Fitness is always a matter of giving and getting. As long as you are willing to persist, you will find earth-shaking changes in three months.

I believe everyone is very clear about how to lose weight effectively for men in their 30s. As long as you can strengthen your belief and complete the plan step by step, you can have a better figure. In addition, you should also adjust your daily routine, ensure adequate sleep time every day, do not stay up late, and improve your eating habits.