Men's weight loss fitness program:
The following plan is 1, three times a week, and the next day, each time is about 1 hour (compact and efficient).
1, warm-up exercise: 5 to 10 minutes, just a little sweaty, you can use: stationary bike.
2, strength training: 30 minutes, increase calorie consumption, improve metabolism, use: combined equipment (see strength training).
3, aerobic training: 20 minutes, and then directly mobilize the fat burning, using: fast walking on the treadmill, heart rate reached 133.
4. Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.
5, strength training: (tighten muscles, make the body stronger, slimmer, more stylish, more slender! )
Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.
1, chest: sitting chest push (push-ups)
2. Back: Row in a sitting position (pull down in front of the neck)
3. Legs: Kicking in sitting position (flexion and extension of sitting legs)
4. Shoulder: Sitting press (dumbbell side lift)
5. Waist: Sit back (Roman chair back extended)
6. Abdomen: sitting posture and belly rolling (fitness ball sit-ups)
Dietary advice:
1, eat less and eat more, have rich breakfast, and resist junk food.
2. Eat more fruits and vegetables (5 servings of vegetables and 3 servings of fruits every day).
3, drink more water, reduce staple food, eat more beans, moderate lean meat, fish.