How should men's weight loss and fitness plan be arranged?

In the past, female friends paid special attention to their figure, but now more and more men are also beginning to pay more attention to their figure. A good figure will indeed have a great impact on one's body and mind. For example, for men, it can also make them more confident in work and relationships. Next, I will tell you how to arrange a men's weight loss and fitness plan.

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

1. Warm-up exercise: 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. At this time, directly mobilize fat burning by walking fast on the treadmill with a heart rate of 133 beats per minute.

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

Strength training: (tighten muscles to make your body firmer, slimmer, more stylish and longer)

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 chest press)

2. Back: Seated Boat 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: Sit-up (sit-ups on a fitness ball)

Dietary suggestions: (I won’t give a specific recipe because everyone is different, just grasp the main principles)

Eat small meals frequently, have a rich breakfast, resist junk food,

Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruit per day),

Drink more water, reduce staple food, eat more beans, moderate lean meat and fish.

If men have the conditions, it is recommended that they go to the gym for better fitness effects. In addition, when exercising, you should set a goal for yourself in advance and write down your daily tasks on a piece of paper. Delete one item when you complete it. You must complete the goals you set every day. After a period of time, it will become a habit.