​Men's Fat Loss Gym Plan

Men's obesity is different from that of women. Generally, men only get fat in the belly, so simple running exercises will not have much effect. Many men like to go to the gym to lose weight. You must choose the right location for the gym. Never choose a place with a lot of snacks at the door, so as not to be unable to resist the temptation. This article introduces some points about weight loss for men in the gym. Male comrades, come and take a look.

Five things to pay attention to when losing weight at the gym

Men and women have different physical qualities, and different age groups adopt different weight loss methods! The most likely place for men to accumulate fat is the abdomen, and many men will go to the gym to exercise on weekends! Then fitness and weight loss also require certain skills. Let's take a look at what men need to pay attention to when losing weight.

Lie 1: Obese people have a slow metabolism, so they lose weight slowly

The truth: Let the numbers convince you: less than 10% of overweight people have metabolic disorders. What's even more exciting is that under the same intensity and exercise time, "superweight people" will actually burn more calories. If you gain weight, don’t blame your metabolism. Check whether you have been greedy or lazy recently!

Lie 2: Once your body gets used to an activity, it won’t burn as many calories.

The truth: Unless you reduce the intensity of your exercise or shorten the exercise time, you will consume the same number of calories today as you did yesterday, last month, and last year. After you have done five or six rounds of the new movements, your movements have become smoother and there are fewer unnecessary movements, but the calories consumed by these movements only account for about 2%.

Lie 3: The calorie consumption displayed on the calorie meter is accurate

The truth: Don’t rely on it that much. Someone once tested the latest models of heat pumps and found that 70% of them were inaccurate. The new calorie counters haven't been tested for a long time, and scientists need to keep improving their quality. On the contrary, older calorie counters, such as bicycles and steppers, are now more mature, especially when you take into account factors such as age and weight.

Lie 4: If you want to lose fat, you must keep your heart rate at 60 beats per second when exercising

The truth: If you want to burn 100 calories today, it doesn’t matter whether your heart beats 60 times per second (the so-called fat burning zone) or 85 times per second during exercise - as long as you burn 100 calories today, you win. If your heart rate is 85 beats or faster, or your exercise is low-intensity, then what is burned is not the fat on your body, but the fatty acids and fat circulating in the blood. Focus on how you burn off the calories, not where they come from.

Lie 5: When you stop exercising, your muscles will turn into fat

The truth: This is absolutely a mistake! Fat and muscle are two completely different physiological structures and one will not "become" the other. But when you stop strength training, your originally tight and strong muscles will become loose and atrophy, and your whole body will lose its original exercise rhythm. At this time, if you don’t control your diet, you will gain weight very easily, but don’t think that your muscles have "turned" into fat.

How can men prevent abdominal fat accumulation?

1. Get effective exercise

Unlimited dieting and belly wrapping in order to reduce the belly size will not only fail to strengthen the abdominal muscles, but will affect one's health. You should participate in more physical exercises, such as running, climbing, cycling, swimming, playing ball, etc., which can reduce abdominal fat.

2. Eat moderately

Eat less sugar, starch, animal fat, etc., and eat until you are 70% full. This can promote the consumption of body fat.

3. Do more abdominal aerobics

Sit cross-legged and hold a heavy object behind your head. Lift the weight above your head while exhaling and tightening your abdomen. Relax your upper arms and put your hands behind your head while inhaling and relaxing your abdominal muscles. Repeat 8-12 times. Keep your ankles close together, lie flat on the mat, and keep your feet fixed. Stretch your arms above your head, sit up with force, touch your toes with your hands, and then slowly lean your upper body backward. Repeat 10 times. Hold the door frame with both hands and let your body hang in the air. Then tighten your abdomen, straighten your legs and lift them up so that your legs and torso form 90 degrees. Stay for a moment and then slowly lower them to return to the original position. Repeat 5 to 10 times. Stand naturally, press your abdomen lightly with your left hand, and place your right hand behind your head. Inhale slowly and tighten your abdomen, while pressing your abdomen inward with your left hand. Hold your breath for a while, then exhale, allowing the abdominal muscles to gradually relax and arch forward. Repeat 10 times.

4. Abdominal massage for weight loss

This method is a simple and effective method. It is also suitable for many diseases of the digestive system, nervous system and urogenital system, and can be used as a method to eliminate abdominal fat and strengthen the body. This operation method has the advantages of being simple to learn, feeling comfortable, and having quick results. During the operation, the obese person lies on his back on the bed, unbuttons and belts, and only wears a thin piece of clothing on the abdomen. Ask the family member to sit on the left side of the bed facing the obese person. First, use the wave-like pushing method to move from the upper abdomen to the lower abdomen 3-4 times, and then use three fingers to press on the upper, middle and lower part of the abdomen in turn, pressing each part 2-3 times. However, it is not advisable to do this after a meal or when you are particularly hungry. For chronic diseases, after massaging for a month, take a break for a few days before massaging again. The pressure should be applied with a certain intensity so that you can feel the pulse and the patient does not feel any pain.

Another method is to put the fingers of both hands together, stretch them forward, place the left palm on the back of the right fingers, and place the palm and fingers of the right hand flat on the abdomen. Push forward with force, and then press backward with the left palm, pushing and moving back and forth, slowly moving from top to bottom, like waves in the water.