Men's Fat Loss Fitness Program

Most of the people who are losing weight now are women, but as time goes by and the concept of fitness becomes more popular, more and more men are also joining this group. So how should men lose weight and keep fit? I think this is also one of the confusions of many male friends. Today we will talk to you about how to design a men’s weight loss and fitness plan?

Generally, the parts we exercise mainly include several major muscle groups: chest, back, legs, shoulders, abdomen and arms. Now I will give you a detailed training plan. It may involve some fitness terms. I don’t know if you understand them. If you don’t understand, please check it yourself.

Starting from your first day of training, repeat the following sequence:

Day 1: Chest training

Training sequence: 1. Flat press (heavy weight, four sets, 8-12 times per set. If the number of times you can do with your best effort is less than 8 times, it means the weight is too heavy. If it is more than 12 times, it means the weight is too light and needs to be adjusted. I will not go into details later) --> 2. Single week: Incline press (heavy weight, four sets); Double week: Dips (can be increased, four sets) --> 3. Single week: Flat fly (four sets); Double week: Chest press (four sets)

Day 2: Back training

Training plan: 1. One week: pull-ups behind the neck (can be weighted, four sets); two weeks: pull-ups in front of the neck (can be weighted, four sets) --> 2. One week: standing rowing (heavy weight, four sets); two weeks: deadlift (heavy weight, four sets) --> 3. One week: pull-ups in front of the chest (four sets); two weeks: shrugs (four sets)

Day 3: Leg training

Training plan: 1. Squat (can be more than double body weight, four sets) --> 2. Prone leg curl (no less than 1/2 body weight, four sets) --> 3. Tiptoe stand (four sets)

Day 4: Triceps

Training plan: 1. Narrow bench press (heavy weight, four sets) --> 2. One week: standing elbow press (four sets); two weeks: supine arm flexion (four sets) --> 3. Prone arm flexion (four sets)

Day 5: Biceps training

Training plan: 1. Standing arm curl (heavy weight, four sets) --> 2. One week: single arm curl with pronated grip (four sets); two weeks: single arm curl with reverse grip (four sets) --> 3. One week: curl bar (four sets); two weeks: double arm curl with preacher chair (four sets)

Day 6: Shoulder training

Training plan: 1. Front press (four sets) --> 2. Behind the neck press (four sets) --> 3. Standing fly (four sets) --> 4. Prone fly (four sets)

Day 7: Fat loss

Training plan: 1. Sit-ups (six sets) --> 2. Leg raises (six sets) --> 3. Jogging (medium speed, no deceleration allowed, 30 minutes)

According to the above training plan, every seven days is considered a cycle. Rest for two days after every seven days of training. Of course, you can also rest for one day every four days, but the training order cannot be disrupted. Train for 60-90 minutes every day. The initial weight and intensity can be smaller, but there must be breakthroughs every day and every stage.

After seeing the fitness and weight loss plan we have created for men, I wonder if you are satisfied? Fitness plans need certain scientific guidance. If you are not good at it, it is recommended that you hire a professional fitness coach for guidance. At the same time, I also hope that everyone will not blindly plan their fitness and weight loss plans, and everything should be done according to their actual ability.