What plans are available for boys to lose fat and keep fit?

Nowadays, for obese people, some people will choose liposuction surgery, which is said to be easier to achieve results. This practice is somewhat harmful to our body. Although medical technology is very advanced now, surgery has a certain probability of risk. As for the safer way to reduce fat, it is of course exercise and fitness. The following editor will talk about the plans for men to reduce fat and exercise.

1. Aerobic training plan (reference): treadmill or elliptical machine

3-4 times a week. 40-50 minutes each time. Distance 3-5 km. Heart rate

Controlled within 220-age x 60-70%

2. Strength training plan (reference)

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

2. Stretching with a stretcher

Day 1 Leg Training

Smith half squat: 15-20RM (repeats) x 3 sets (rest 60-90 seconds between sets)

Seated Leg Raise 15-20RM

Leg extension 15-20RM

Leg curl 15-20RM

Day 2 chest and shoulder training

Flat barbell press 15-20RM (repeats) x 3 sets

Incline dumbbell press 15-20RM

Incline dumbbell fly 15-20RM

Seated dumbbell press 15-20RM

Standing dumbbell side raise 15-20RM

Day 3 Back Training Day

Bend-over barbell rowing 15-20RM (repeats) x 3 sets

Neck pull-down 15-20RM

Seated machine rowing 15-20RM

After the dumbbell, the bird is 15-20RM

Day 4: Arm training day

Seated dumbbell alternating curl 15-20RM (repeats) x 3 sets

EZ bar bell curl 15-20RM

Tensioner Bend 15-20RM

Seated dumbbell neck flexion and extension 15-20RM

Rope push down 15-20RM

Day 5: Abdominal training day

Sit-ups 15-20RM (times) x3

Supine Leg Raise 15-20RM

Twist-up sit-ups 12-15RM

12-15RM for both ends

(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 cycle!)

3: Reference for diet plan for reducing fat and increasing muscle:

Breakfast: 250ml milk, some vegetables and fruits, 2 slices of whole-wheat bread, 2 egg whites

Snack: a banana

Lunch: 200g staple food, 150g meat, 150g vegetables, some fruit

Well, I have introduced some plans about men's fitness and fat loss in detail in the above text, but no matter how good the plan is, you need to stick to it. Fitness is very good for us, and everyone must try it. If you have friends who need it, you may try these fitness plans mentioned by the editor. I believe it will definitely help you.