How to formulate a fitness and weight loss plan for men?

Nowadays, people's living standards have improved, and their aesthetic views have also improved. Even male friends want to have a better figure. In fact, there are many ways to lose weight, such as exercise, adjusting diet structure, etc. If you put the two together to make a long-term plan, the weight loss effect will be more ideal. So how to make a fitness and weight loss plan for men?

1. Low-fat diet

The three main causes of body fat gain are: excess caloric intake, excessive dietary fat, and excessive carbohydrate intake. If the previous seven tips do not achieve the desired effect, then you can only rely on this last trick, which is to directly reduce the amount of fat in your diet.

2. Eat more fiber-rich foods

Moderate intake of fiber not only helps reduce the body's direct intake of fat in the digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed at which sugar molecules enter the blood, and help reduce the release of insulin, which will be very helpful in preventing weight gain, because high insulin is a signal for cells to store fat.

3. Exercise twice a day

As long as physical exercise is not excessive, the body can produce hormones and enzymes that can promote muscle growth and fat loss. High-frequency stimulation done twice a day can promote glycogen consumption, thereby preventing the body from converting excess calories into fat and storing it.

4. Properly arrange aerobic training

Aerobic training helps to lose weight, but it is important to note that the amount of exercise should be appropriate. When many people first start exercising, they are often eager to lose weight and blindly increase the amount of exercise. In fact, exercising too much will not only increase the chance of sports injuries, but also affect health, muscle growth and metabolism. Therefore, it is recommended that you do aerobic training about three times a week.

Aerobic training is best done before meals because when you don't eat, your body has to use fat reserves instead of carbohydrates for energy. But in principle it should not be arranged before breakfast, but preferably before dinner. In addition, keep your anaerobic weight training to less than thirty minutes and train at a high intensity to help consume more carbohydrates.

I believe everyone is clear about how to formulate a fitness and weight loss plan for men. A good figure is indeed not innate, so there is no need to be frustrated or annoyed because of a bad figure. As long as you can constantly improve your living habits, exercise every day, eat more nutritious foods and less fat-rich foods, the effect will be very good.