How to formulate a men's fitness and weight loss plan

It is very important for male friends to maintain a good figure. Whether they are doing a job or going out to attend an event, the requirements for image and temperament are very high. When you see that you have excess fat or your figure is not very good, you can still achieve the effect of weight loss through fitness, so as to reshape a perfect figure. So how should men's fitness and weight loss plan be formulated?

1. Aerobic training plan (reference): brisk walking on an elliptical machine or treadmill (the elliptical machine is recommended as it has little impact on the knee joints), 3-4 times a week, 40-50 minutes each time, 3-5 kilometers in distance, and heart rate controlled at 220-age x 60-70% (that is, the intensity at which talking is not very strenuous).

2. Strength training plan (4-5 times a week, about 50 minutes each time).

1. Warm up by jogging on the treadmill for 10 minutes

2. Stretch the muscles you want to train (using static stretching)

Day 1 Back + Biceps Training Day Prone Barbell Rowing 15-20RM (repeats) x 2 sets (rest 60-90 seconds between sets) Front Pulldown 15-20RM (rest 90-120 seconds between movements Seated Machine Rowing 15-20RM Dumbbell Single-Arm Rowing 15-20RM Pull-ups (optional) 5-20RM Seated Dumbbell Alternating Curls 15-20RM EZ Bar Barbell Curls 15-20RM Cable Curls 15-20RM

Day 3 Leg Training Smith Half Squat: 15-20RM (repeats) x 3 sets Seated Leg Press 15-20RM Leg Extension 15-20RM Leg Curl 15-20RM Leg Curl Deadlift 15-20RM

Day 5 Chest and Shoulder Training Smith Barbell Press 15-20RM (repeats) x 3 sets Incline Dumbbell Press 15-20RM Incline Dumbbell Fly 20-25RM Seated Dumbbell Press 15-20RM Standing Dumbbell Lateral Raise 15-20RM

Day 7 Abdominal + Triceps Training Day Abdominal Exerciser 15-20RM (times) x2 sets of Sit-ups 15-20RM Sit-ups 15-20RM Leg Raises 15-20RM Twist-Up Sit-ups 12-15RM Sit-ups 12-15RM Sit-ups Behind the Neck with Dumbbells 15-20RM Rope Press-Downs 15-20RM (You can also train all parts of the body at once, choose one movement for each part and do 20 reps of each movement in a circuit training!!!)

3. Diet: Eat small meals frequently, slow down your eating speed, eat more vegetables and whole grains, drink plenty of water, and control the intake of high-calorie foods.

The above article clearly introduces how to formulate a men’s fitness and weight loss plan. I hope it will be helpful to everyone. If you want to make your body healthier and have a better figure, you must choose to exercise. However, you also need to pay attention to nutritious diet during exercise, and the effect will be better if you reasonably match your diet structure.