What should you pay attention to in the men's gym weight loss training plan

Nowadays, there are more and more obese people, and more and more men are trying to lose weight. However, many men are not as careful as women, and many men have fallen into misunderstandings about weight loss. For example, some men will choose to go to the gym to make a weight loss training plan, and then execute it. However, during daily exercise, either the equipment operation method is incorrect, or the exercise rhythm is wrong, and they do not get the maximum benefit of exercise. Well, let me briefly talk about the misunderstandings about men’s fitness and weight loss.

Excessive use of aerobic equipment

Regular aerobic exercise has a host of health benefits: It reduces your risk of obesity and diabetes, strengthens your cardiovascular system, and may stave off the onset of Alzheimer's disease.

If you set the resistance too high when using an elliptical machine, you will feel uncomfortable unless you lean on the machine for support. "Shrugging and hunching your back while holding onto the handrails because the resistance setting is too high is simply cheating your body. Your body is not aligned and you can easily injure your spine, shoulders and elbows."

While challenging yourself can certainly achieve sufficient exercise intensity, it does not mean that you can't achieve the same effect by using a more natural stepping rhythm or holding the handles more lightly. In fact, this is true for any equipment.

To increase the difficulty of the elliptical machine, you can gently support it with one hand and keep the other hand free, alternating between them from time to time. As for those books or videos, it’s better to save them for after you’re done exercising so you can fully focus on your movements.

And spending too much time on the cardio machine just means you're not trying hard enough. Increasing the intensity and shortening the time can cut the time you normally spend on exercise in half. Try mixing up your workouts. If you're a treadmill junkie, add in some high-intensity machines like a rowing machine or stair climber. These machines can make your cardio workout more effective because you're working more muscle groups and burning more calories.

"When you use horizontal machines like side-slide exercise boards and steppers, you use all planes of motion and avoid hitting the same muscle groups over and over again." Vary your workouts to ensure you're hitting all the muscles.

Wrong Ways to Lift Weights: Too Heavy, Too Light, Too Fast

Many people make mistakes in weight selection when lifting weights. Men tend to choose overly heavy weights, while women, fearing the prospect of developing a muscular appearance, always choose light weights. But a recent study shows that if you want to grow muscles, you don’t have to use very heavy barbells. If the method is correct, lighter barbells can be equally effective.

Fitness coaches recommend choosing a barbell that is so heavy that you can lift it 30 times the first time, and then only 15 times after a pause. When you have lifted the target number of times, you should be thinking "what's next?" instead of being exhausted at the moment of reaching the goal and just thinking "oh my god, I finally finished it". This will keep you from getting hurt and still allow you to experience the feeling of burning energy.

Lifting weights the right way can improve your overall posture. “Generally speaking, people with poor form have muscles that are either too loose or too tight,” “If you lift without thinking about the movement, you’re training for bad form.”

It’s okay to do it slowly, many types of exercise are more difficult to do in slow motion. "Try to lower your arms slowly when doing bicep exercises," she says. "Controlled range of motion exercises are often more difficult because they ensure that all muscles are engaged throughout the range of motion." Weightlifting tip: Keep your back strong, chest and chin up, and core tight.

Not focusing on your core muscles

It's easy to tell when someone isn't paying attention to their core muscles at the gym; their posture there is like they're standing in front of their kitchen counter.

The muscle group in the center of the body is the base of whole body movement. The core muscle group includes the entire area from below the chest to above the hips, not just the abdominal muscles. Furthermore, strengthening your core also means paying attention to your legs and your entire back.

Strengthening these muscles improves your ability in every other movement. Many people only pay attention to tightening their abdominal muscles when doing abdominal exercises, such as sit-ups or on the abdominal muscle trainer. That's great, but if you also tighten your abs during bench presses, back pulls, and presses, it will greatly increase your stability and reduce your risk of injury.

Too much intensity, too short a time

If you're new to the gym or don't exercise regularly, take it slow at first. Haley said that some people go to the gym and prepare to exercise for a full hour, which sounds scary and is difficult to stick to. In fact, half an hour of activity every day for more than 3 days a week is enough. ”

Similarly, when you first try a new movement or project, it's a good idea to take it slow, because new movements require new muscles and nerves to work together. "New coordination systems often require more muscles to be involved, and require a higher sense of balance and flexibility," Danborg said. "When a lot of new physiological loads are suddenly borne, weak elbows, wrists, shoulders and knees will be easily injured."

This advice applies especially to exercises that involve using a fitness ball, medicine ball, or muscle stretching (such as jumping and throwing). Only a good sense of balance and coordination can protect you from injury.

The editor needs to remind all male friends that they must master some common sense when losing weight in the gym to avoid unnecessary injuries. Essentially, to get the best out of your weight loss training, it's important to get the form right. If your posture is incorrect, your balance can be easily disrupted, and your body will bear unnecessary strain.