8 shortcuts for men to stay in the best shape

At 7 o'clock in the morning, what else can you do besides sleeping? In fact, this is also a good time for morning exercise. You can go for a run or do 20 minutes of flexibility exercises. Researchers have confirmed that people who exercise early in the morning are more likely to be happy than those who don't exercise. Here's a good way to escape from the bed: stick a fitness man sticker on the ceiling. When you wake up in the morning and stare at the ceiling, you will unconsciously imagine that you should have such a good figure, and then start to get up for morning exercise.

If you don't have enough time, you can focus on basic muscle exercises. There are a few basic movements that are easiest to master: squats, sit-ups, jumping exercises and stretching exercises. Do each movement 20 times in a row, 4 times in total, without stopping in between. You will get unexpected slimming results.

3. Small cards can help you maintain your health

Develop this habit: weigh yourself at least once a week, and then put the number in a prominent place, such as making an EXCEL table, or writing it on a card and sticking it on the refrigerator door. If you can't face the harsh reality every day, you will soon forget about keeping in shape. If you can be hit by reality frequently, those wishes may soon come true.

4. Understand the 20-minute rule

If you can't go to the gym often, regular interval exercise can also achieve the effect of going to the gym every day. A Canadian study found that 20 minutes of high-intensity, explosive fitness training can consume more body fat and calories than slow and regular fitness. It allows your body to break away from the old training mode and can consume more fat. Whether it is sprinting or brisk walking, do it once in a while.

When the weather is cool, it is human nature to like to eat a lot of high-calorie foods. You do need them to improve metabolism, make the body warm, and increase blood circulation. But it is not only snacks that can make you do this, regular exercise or black coffee can also have such an effect.

Research from the University of Pittsburgh found that moderate physical exercise can give you a sense of satisfaction, which is more beneficial to health than eating a good meal. Regular participation in aerobic exercise can give you more energy, increase metabolic rate, reduce fat, and give you a coordinated body. When you do aerobic exercise, your heart rate will be faster than usual, but you will not be out of breath. Running and skipping rope are both muscle exercises and can burn most calories.

7. Don’t waste your spare time

The plane is late again, and the bus still hasn't come... What do you usually do during this waiting time? Play with your iPhone? Complain or greet the driver, pilot, and their families? Forget it! You can use this time to do some meaningful exercise. Carry your backpack and do squats. If conditions permit, you can also practice race walking.

8. Reward yourself appropriately

If you can walk 30 minutes from home to Starbucks, you reward yourself with a delicious cup of matcha coffee; if you are doing a boring running workout at the gym and the time has exceeded 30 minutes, you go home and watch a new movie. All you do is reward yourself for your exercise and fitness behavior, making it the most interesting part of your life instead of causing you boredom.