What is the men's weight loss fitness plan?

I believe everyone wants to have a good figure. Nowadays, not only women want to have a charming figure, but also many men are doing fitness to have a good figure. The emergence of obesity has made many men have no figure at all, so what good methods can we use to help men lose excess fat? In fact, exercise is a very good way to lose weight and keep fit. Below we will introduce to you what the male weight loss fitness plan is like.

1. Warm up—Burpees

Target amount: 10 reps per set, complete 3 sets

Target muscles: Legs, chest

Yes, burpees are your warm-up. If you think that's easy, you've gone too far. There's no going back now.

Start in a standing position, squat down, and then kick your legs out into the push-up starting position; do another push-up, jump forward into a half squat, and then explode into the air.

Once back on the ground, continue squatting, kicking your legs out, and repeating the above sequence 10 times. Note that each burpee should be one smooth movement.

2. Superset - Barbell Squat + Wide-Stance Barbell Squat

Target Rep: 12 (barbell squats), 12 (wide stance barbell squats), 3 sets

Targeted muscles: Legs, buttocks, core

Complete 12 barbell squats followed by 12 wide stance barbell squats.

For the wide stance barbell squat, you'll reduce the weight by about 25%, stand wider (about one step sideways), and point your toes out (10 and 2 o'clock). The trajectory is the same as for a regular squat, but you should feel a deeper stretch in your glutes and hamstrings as you squat.

For both exercises, make sure you squat your thighs low enough so they are parallel to the ground. Remember, squat low!

3. Superset - dumbbell snatch + dumbbell push

Target Rep: 10 snatches (each hand), 12 presses, 3 sets total

Targeted muscles: shoulders, triceps, core

Complete 10 dumbbell snatches followed by 12 dumbbell pushups.

For the dumbbell snatch, start in a half squat position with the dumbbell between your legs in a wide stance, then lift your head and chest, tighten your abs, straighten your back, and forcefully contract your hips to pull the dumbbell up and over your head with your shoulders. When lowering, consciously control the dumbbell's descent speed, lift your buttocks, and immediately complete the next snatch. After completing 10 reps with the right hand, repeat 10 more times with the right hand.

For the dumbbell press, hold a pair of dumbbells in your hands, bend your knees slightly, and push the dumbbells up and over your head. Keep your core tight throughout the process and don't bend backward.

In the above article, we introduced the importance of body shape to us. We suggest that readers should exercise more in their daily lives to keep themselves in shape. The above article gives us a detailed introduction to the men's weight loss fitness plan. We hope it can bring some help to everyone.