What fitness programs are there to help men lose weight and gain muscle? Exercise can help men get rid of fat, and insisting on exercise can also help men build muscles. A reasonable fitness plan can help everyone achieve their goals. Now share the skills of fitness programs to help men lose weight and gain muscle.

What fitness programs are there to help men lose weight and gain muscle? 1 In order to develop muscles to the greatest extent, experienced weightlifters usually divide various parts of their bodies into several groups to practice (such as triceps brachii and triceps brachii; Lower extremity back, trapezius muscle, biceps brachii). Take a day off after 3 days of practice, and then start the next cycle. The intake of dietary calories should not be restricted in the muscle growth stage, because only when the body is in a "positive balance" state can muscles grow.

In addition, try to avoid arranging strength exercises and running on the same day, because running will consume a lot of calories, so that muscles can not get the opportunity to grow. When the body is in a "negative balance" of energy, muscles will be consumed as energy first, and then fat will turn. If you have to do strength and aerobic exercise at the same time on the same day, you should at least practice strength first, so that your muscles can be fully stimulated when your physical strength and energy are at their peak.

With the increase of muscle composition, the metabolic rate of the body will also increase, which will be more conducive to the consumption of fat in the body.

Aerobic exercise plan with the main goal of reducing body fat

You need to practice aerobic exercise 5-6 times a week for 30-60 minutes each time to make the fat layer covering the waist muscles thinner as soon as possible. Otherwise, what's the use of practicing abdominal muscles more? When losing weight becomes the main goal, diet must also be paid attention to. Low calorie intake and plenty of aerobic exercise can ensure the success of the plan. Of course, some muscle components are inevitably included in the lost weight.

A lot of aerobic endurance exercise can make some subtle changes in muscle metabolism. Slow muscle fibers responsible for oxygen transport will be developed, while fast muscle fibers responsible for strength will be weakened. At this time, you may not be able to lift the weight you used to lift. At this stage, you can't completely relax your strength training. You should keep moderate-intensity exercise twice a week, no more than 3 days apart. One of them mainly practices lower limbs and the other exercises upper limbs.

A two-pronged plan

If all-round development is your goal, then the time spent in the two sports should be basically the same. You can implement a plan that aerobic and strength take turns every other day. Every time you exercise your muscles, you can do the following 2-3 groups of exercises, each group 10- 12 times.

1, recommended by recumbent position; 2. Tilt the dumbbell upward and press it; 3. Sit and row; 4, dumbbell side lift; 5. Bending of biceps brachii; 6, triceps brachii pulley down; 7, leg flexion and extension.

In the meantime, pay attention to maintain a balanced diet (protein, carbohydrates, fat) and take in enough calories to avoid muscle loss due to strenuous exercise. Keeping your weight stable is the key. You need 40-50 kilocalories per kilogram of body weight every day to maintain the balance between exercise consumption and daily activities.

Example: a way to exercise.

Rowing and variable-speed aerobic exercise can provide exercise for both aerobic metabolism system and muscles, so whether your goal is to gain muscle, lose fat or both. However, these exercises are very intensive. You must first lay a good foundation for aerobic exercise (exercise for 30 minutes three times a week for 4-8 weeks) and get the doctor's consent before implementing it.

Rowing can be done on an indoor rowing machine or in natural water. Rowing requires muscle groups such as back, shoulders and buttocks to move at the same time, which can raise the heart rate to the level required for aerobic exercise. If you are full of energy, you can also do speed-changing exercises.

Tip: Variable speed aerobic bicycle can be practiced on any aerobic equipment. After warming up 10 minutes, repeat 10 cycle 1 minute high intensity and 1 minute relaxation, or 20 cycles of high intensity and half a minute relaxation. Pay attention to the proper intensity control, and the intensity stage should not exceed 1 min. Practice 1 3 times a week. This exercise method can effectively improve your aerobic exercise and maintain muscle composition.

What fitness programs are there to help men lose weight and gain muscle?

I. Aerobic Training Plan (Reference)

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) for 40-50 minutes 3-4 times a week, with a distance of 3-5 kilometers, and the heart rate 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 day, I marked 15-20RM on the barbell. X2 group (rest 60-90 seconds between groups). Pre-neck pull-down 15-20RM (90- 120s rest between movements) Sitting posture equipment paddling 15-20RM dumbbell single arm paddling 15-20RM pull-ups (optional) 5-20RM sitting posture dumbbell alternately bending/kloc-0. On the third day of leg training at 5438+05-20RM, Smith squatted down: 15-20Rm (times) X3 group sitting leg lifting 15-20RM leg flexion and extension 15-20RM leg bending 15-20RM leg bending and hard pulling. Smith's barbell press 15-20RMX3 group upward inclined dumbbell press 15-20RM upward inclined dumbbell bird 20-25RM sitting dumbbell press 15-20RM station dumbbell side lift 15-20RM abdominal exerciser 15-20RM. ! )

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.