In the era of weight loss, weight loss is not only the patent of beautiful women, but also chubby men and friends have quietly joined the ranks of weight loss. Here, I bring you men's ways to lose weight. Let's go and have a look!

Male slimming method

1. Warming

Do a 5-minute skipping exercise, and it is best to change the speed and amplitude of the exercise. Do this cycle training 2~3 times a week, and rest for 45 seconds after each exercise.

Back pedal

Lie on your back, put your hands behind your head and lift your head and shoulders slightly off the ground. Bend the left knee close to the chest, twist the body to the left at the same time, touch the left knee with the right elbow, then restore and switch to the other side. One click on each side is an action, and 20 actions are a group.

Put your arms on your abdomen.

Lie prone on the ground, with one leg straight, toes touching the ground, and the other leg naturally bent upward and placed on the ground. Take a mineral water bottle in one hand, push it up and down alternately, and keep your legs still. Pay attention to keep your back and neck in a straight line when doing the action. Push your hands up once as an action, and 15 actions as a group.

4. Load-bearing lunges and squats

Find a box or a few wooden boards to pad together, put one foot on it, take a big step forward with the other foot, and hold a heavy object on your chest with both hands (you can put half a dozen mineral water in your travel bag). Bend your legs at the same time, squat in a lunge, and then restore. 15 action as a group, to complete a group of switch foot position.

Sliding push-ups

Needless to say, push-ups can be done in middle school. Here is a more difficult push-up: put a piece of paper or cloth under each palm-to reduce the coefficient of friction. While propping up your body, slowly slide your hands together, and then restore your body and hands. Well, it's not that easy this time, is it? A group of 20.

6. One-legged arm bracket

Find a chair and put your hands on the edge of the chair to support the weight of your upper body. One leg is bent and the other leg is extended forward. With the support of your arms and one leg, slowly lower your body until your upper arm is parallel to the ground, and then slowly recover. 15 moves as a group to complete a group of leg changes.

7. Lie on your back and lift your legs.

Take a push-up posture, but put both forearms forward on the ground, lock the shoulder joint and keep the spine straight. Lift your left leg and right hand at the same time, lift them straight off the ground for about 3 seconds, and then restore them. 20 movements as a group, complete one group and change the other leg and arm.

8. Load side elevator

Stand up straight, with your feet shoulder-width apart, and carry a bucket of water in both hands (the weight depends on your personal situation). Elbow slightly bent, slowly lift the bucket to shoulder height in a sideways posture, hold it for a few seconds, and then slowly lower your arms. Note: the movement and recovery must be slow, otherwise the exercise effect can only be discounted. 15 actions as a group.

Related knowledge: slimming tips

The first one: Chinese medicine laxatives to reduce fat.

For constipation and obesity, in the view of Chinese medicine, lotus leaf tastes bitter and flat, enters the heart, liver and spleen meridians, and has the effects of clearing away heat and relieving summer heat and promoting diuresis. Lotus leaf ash is a blindly Chinese herbal medicine, which has a good therapeutic effect on constipation and obesity. Usually, you can relax after eating lotus leaf ash for about three days, and you can lose weight 10 kg after taking it for dozens of days. Lotus leaf ash is an ancient prescription in Ming dynasty, and it has always been the first choice of Chinese herbal medicine to lose weight. If you are diagnosed as obstinate obesity by old Chinese medicine practitioners, or you have a history of losing weight for many years, but it has no effect, doctors often prescribe lotus leaf ash, which has a strong weight loss effect. It is reported that the effective rate is as high as 90% after taking three kilograms of lotus leaf ash continuously. At the same time, if lotus leaf ash is used together with fried atractylodes powder, the weight loss effect will be better. However, readers should be careful. It's not just girls who need to lose weight, but also criminals who take a fancy to lotus leaf ash. It's really burnt yellow, so everyone should pay attention to screening.

Second: eat wisely, but not less.

Starving yourself to lose weight doesn't actually help you lose weight. Because once you eat less, the speed of metabolism will also decrease, so the number of calories burned in the body will decrease, leading to weight loss failure.

The correct weight loss plan should be to change the diet structure and eat more vegetables (vegetable food) and fruits (fruit food), so that although your calorie intake has decreased, your metabolic rate has not changed, thus making you lose weight successfully. Besides eating more fruits and vegetables, you should also eat a lot of food rich in fiber until you are full. This is conducive to intestinal peristalsis.

Third: adopt a diet plan of eating less and eating more meals.

Try to eat four or six meals a day. But I eat very little every time. Taking a "eat less and eat more" diet can keep your blood sugar (blood sugar food) stable and keep your appetite from being too strong. You can avoid overeating because of hunger.

Fourth: Start preparing a diet and sports diary (sports food).

Write down what food you eat every day, how much you eat, and some information about fitness (fitness food). Don't forget to write down the drinks you drink. In this way, you can find the bad habits of your eating habits from your diary so that you can correct them in the future.

Fifth: when shopping in the supermarket, you should carefully check the labels on the food.

When you look at the label carefully, you may find that these foods are labeled as skim foods, which may have a high sugar content. Pay special attention to this point.

Sixth: Start the soup diet.

Try to drink some light fish soup or tomato soup during your lunch or dinner. Studies have proved that drinking a bowl of clear soup before each meal is more helpful to lose weight. Because drinking soup will make you feel full without getting fat, and it is nutritious. Try to drink a bowl of clear soup before each meal to lose weight, which will have unexpected results.

Seventh: put enough healthy vegetables in your refrigerator.

Prepare some fresh vegetables and fruits before you are hungry, wash, peel and slice them. Spraying lemon juice on apples can prevent apples (apple food) from changing color because they are kept for too long. Put these vegetables in a transparent glass container and then put them back in the refrigerator for later use.

Eighth: chew slowly.

Don't eat every meal too fast. Enjoy every dish on your plate slowly, eat it at a very slow speed, and it is best to chew every bite for about 30 times. Studies have shown that chewing slowly helps to lose weight.

Ninth: Don't be disappointed because you lose weight too slowly.

Don't weigh yourself all day, you should focus on the beautiful changes brought about by your active lifestyle.