How to make men's fitness and weight loss plan? Many people use weekends to concentrate on fitness to make up for their lack of exercise. How to make good use of their leisure time, exercise and lose our small belly? Let's see how to make a men's fitness and weight loss plan.

How to make a men's fitness and weight loss plan 1 1. Aerobic training plan

Walk fast on an elliptical machine or a treadmill (elliptical machine is recommended as the first choice, which has little effect on the knee joint), 3-4 times a week, 40-50 minutes each time, and the heart rate is controlled at 220- 60-70% (that is, the intensity of words is not very laborious).

Second, the strength training plan (4-5 times a week, each time about 50 minutes)

1, jogging 10 minutes.

2. Stretch the muscles to be practiced (using static stretching)

On the first day of back+biceps training, the barbell rowed standing 15-20RM (times) in x2 group (with a rest of 60-90 seconds between groups), and the front of the neck pulled down 15-20RM (with a rest of 90- 120s between movements, rowing with sitting instruments/kloc-. 5-20RM sitting dumbbell bending alternately 15-20RM E-Z bar barbell bending 15-20RM stretcher bending 15-20RM.

On the third leg training day, Smith squats: 15-20Rm (times) x3 group sitting leg lift 15-20RM leg flexion and extension 15-20RM leg bending leg lift 15-20RM leg bending hard pull10.

On the fifth day, chest and shoulder training Smith barbell press 15-20RM (times). X3 Group Upward Inclined Dumbbell Push 15-20RM Upward Inclined Dumbbell Bird 20-25RM Sit Dumbbell Push 15-20RM Station Dumbbell Side Lift 15-20RM.

On the seventh day of abdominal muscle+triceps brachii training day, abdominal muscle exerciser 15-20RM (times) X2 group sit-ups 15-20RM sit-ups 12- 15RM from both ends12-/kloc-0. ! )

Third, diet.

Eat less and eat more, slow down the eating speed, eat more vegetables and coarse grains, drink more water, and control the intake of high-calorie food.

If you want to be healthier and have a better figure, you must choose exercise. However, in the process of exercise, we also need to pay attention to a nutritious diet, and it will be better to match our own diet structure reasonably.

It's important for male friends to keep in good shape. Whether you are engaged in a certain job or going out to participate in occasions, you have high requirements for image and temperament. When you see that you have fat or your figure is not very good, you can still lose weight through fitness, thus reshaping your perfect figure.

How to make men's fitness and weight loss plan? What are the benefits of fitness?

Avoid a health crisis

Mainly chronic fatigue and strain. Including skin, subcutaneous tissue, muscle, tendon, ligament, finger tendon sheath, joint capsule, blood vessel, peripheral nerve, lumbar intervertebral disc, knee meniscus, vision and hearing. Perhaps you are experiencing or will experience the discomfort listed above, which will affect your work efficiency and quality of life.

microscopic analysis

Due to lack of exercise, the local blood return is affected, and the capillaries of venules dilate, which leads to the obstruction of local tissue blood flow and blood stasis, which in turn affects the excretion of metabolites, makes the joints of limbs dysfunction, causes insufficient blood circulation, causes muscle atrophy and physical decline.

Strong bones

Proper exercise can effectively improve the calcium content of bones, prevent osteoporosis caused by lack of exercise, and maintain a certain strength and stiffness of bones. It can also improve the blood supply of tissues around the joint, improve the flexibility and stability of the joint and prevent joint injury.

Bodybuilding muscles

Exercise can effectively increase the collagen content in the connective tissue of muscle and muscle space, and improve the combined force of traction resistance, torsion resistance, tangential resistance and torsion resistance of each soft tissue. It can also increase muscle volume and make people full of vitality.

Body shaping and fat reduction

Exercise increases the energy consumption in muscles, and fat can be converted into energy and digested during exercise, thus achieving the purpose of losing weight and improving the working efficiency of muscles.

appetite

Exercise can also improve the function of digestive system, so we can also use it as a means to prevent and treat digestive system diseases, such as dyspepsia and gastrointestinal neurosis. {Page}

Improve breathing

Practice has proved that people who have been engaged in physical exercise for a long time will have good changes in the structure and function of respiratory organs, such as maintaining the elasticity of lung tissue, promoting the range of chest activities, developing respiratory muscle strength, increasing vital capacity and increasing lung ventilation, thus achieving the purpose of preventing respiratory diseases.

Dredge blood vessels

Regular and scientific physical exercise also has a good influence on the morphological structure and function of cardiovascular system. For example, after endurance training with appropriate intensity, it can improve and enhance the blood supply capacity and metabolic capacity of myocardium, reduce the fat deposition on the blood vessel wall, play a positive role in preventing arteriosclerosis, and also prevent the occurrence of myocardial ischemic diseases.

Adjust the whole body

Long-term adherence to proper exercise can also improve the functions of endocrine organs, nervous system and sensory organs.