Obesity is not only accompanied by lack of self-confidence. Most obese people also have some problems with their physical condition. Excessive obesity can also cause big problems in the body. Losing weight is very healthy , and it will also be of great help to everyone’s self-confidence. If men want to lose weight, they can do it in the gym and make a plan. Next, let’s take a look at the men’s gym weight loss plan. If you are interested, keep reading!
Monday: Chest, back
Breakfast: Skim milk + cereal
Lunch: Shrimp + vegetables + chicken breast salad
Dinner: A stick of corn + yogurt
The combination of diet helps us better regulate the body's metabolism, and matching it with our exercise movements can effectively achieve the effect of weight loss. If you want to train your chest and back, you can do kneeling push-ups and dumbbell straight-leg deadlifts. Both of these movements are very effective in terms of exercise. Kneeling push-ups basically have a very good exercise effect, and while exercising our chest muscles, it can also help everyone exercise other parts together. Kneeling push-ups have other unexpected effects for men, and they are also very helpful in improving male sexual performance. The dumbbell straight-leg deadlift can make everyone's latissimus dorsi stronger and reduce fat, so it is worth a try. Do three sets of these two movements every day, with 20 reps in each set.
Wednesday: Arm
Breakfast: Whole wheat bread + oil-free eggs
Lunch: Broccoli + half a bowl of noodles
Dinner: purple sweet potato + yogurt
When it comes to arm training, it’s best for everyone to do some muscle training methods targeting the triceps and biceps. Basically, dumbbell curls can meet these needs. However, some people may not feel that the effect is particularly obvious when exercising. In fact, if you want to exercise a part, only one movement is not enough. You can Change the movements every Wednesday. For example, after doing dumbbell curls, you can switch to squats.Flexing and extending the arms, or using hammer curls, these movements can help everyone exercise arm muscles, and the intensity is relatively moderate, and the exercise effect is also considerable. These exercises are also performed in three groups every day, and the frequency is determined according to everyone's adaptability. If you exercise until you are sweating profusely, you can effectively reduce fat.
Friday: Shoulders
Breakfast: One boiled egg + one piece of whole wheat bread
Lunch: Skim steak
Dinner: Potato stew
Shoulder training can be related to our body shape. Training at the end has a strengthening effect, because when other training is performed, although it is not targeted at the shoulders, it will also have a combined training effect. In addition, shoulder muscles can be strengthened through dumbbell presses and lateral raises. The dumbbell front raise can also help you exercise your shoulders. After shoulder exercises, if you want to get better fat loss results. You can do 15 groups of these movements every day, and you can take a half-minute rest in between. If you want to make the weight loss effect more obvious, you can jog after the movements.
The above exercise methods are more suitable for men who want to lose fat. Through the above exercises, I believe that the fat on your body will gradually be reduced, and according to these eating habits, you will also find that your body has improved a lot. .
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