Men's gym fat loss plan

We have to admit that men have also become a permanent fixture in the gym, because in modern society, most men are particularly concerned about their external image. By being active in the gym, they can achieve obvious fitness effects, increase muscles, and enhance personal charm. However, there are certain methods to pay attention to when losing fat in the gym. Today’s article brings male friends a relevant schedule for losing fat in the gym.

Men's Weight Loss Fitness Program

Plan one

Day 1: Chest training

Training sequence: 1. Bench press (heavy weight, 4 groups, 8 to 12 times each). If you can do it less than 8 times with your best efforts, it means the weight is too heavy. If it is greater than 12 times, it means the weight is too light and needs to be adjusted. Whole, I won’t go into details next) --> 2. Single week: Incline press (heavy weight, 4 groups); Double week: Parallel bar arm extension (can be heavier, 4 groups) --> 3. Single week: Lying fly (4 groups); Double week: Chest clamp (4 groups)

Day 2: Back training

Training plan: 1. Single week: Pull-ups behind the neck (can be weighted, 4 groups); Bi-week: Pull-ups in front of the neck (can be weighted, 4 groups) --> 2. Single week: Standing rowing (heavy weight, 4 groups); Bi-week: Deadlift (heavy weight, 4 groups) --> 3. Single week: Chest pull-up (4 groups); Bi-week: Shrug (4 groups)

Day 3: Leg training

Training plan: 1. Squats (can be more than twice your body weight, 4 groups) --> 2. Prone leg curls (not less than 1/2 body weight, 4 groups) --> 3. Stand on tiptoe (4 groups)

Men's weight loss fitness plan Men's gym weight loss plan

Day 4: Triceps training

Training plan: 1. Narrow bench press (heavy weight, 4 groups) --> 2. Single cycle: standing elbow press (4 groups); biweekly: supine arm flexion and extension (4 groups) --> 3. prone arm flexion and extension (4 groups)

Day 5: Biceps training

Training plan: 1. Standing arm curls (heavy weight, 4 groups) --> 2. Single cycle: overhand grip one-arm curls (4 groups); double cycle: underhand grip one-arm curls (4 groups)

Day 6: Shoulder training

Training plan: 1. Front press (4 groups) --> 2. Behind the neck press (4 groups) --> 3. Standing fly (4 groups) --> 4. Standing fly (4 groups).

Day Seven: Fat Loss

Training plan: 1. Sit-ups (6 groups) --> 2. Supine leg raises (6 groups) --> 3. Jogging (no slowing down at medium speed, 30 minutes)

From Monday to Saturday, take 20 minutes to jog after training.

Plan 2 has a relatively large amount of training and requires friends to have perseverance and endurance.

The next plan is to do it three times a week, every other day, about an hour each time (compact and efficient).

1 Warm-up exercise: 5 to 10 minutes, just a little sweating is enough, you can use: stationary bicycle;

2. Strength training: 30 minutes. Increase caloric consumption and promote metabolism. Use: combined equipment (see strength training for details);

3. Aerobic training: 20 minutes. At this time, fat burning is directly mobilized. Use: walk briskly on the treadmill with the heart rate reaching 133 beats;

4. Stretch and relax: 5 to 10 minutes, flexibility training to relax the muscles of the whole body and return the heart rate to normal. Use: mat movement.

Strength training: (Tighten the muscles to make the body stronger, slimmer, more sculpted and slender!) Control it to about 30 minutes, 1 action for each part, 3 groups of 15 times for each action, optional actions in brackets. 1 Chest: Seated chest press ( Push-ups) 2 Back: Seated rowing (neck pull-down) 3 Legs: Seated leg kicks (seated leg flexion and extension) 4 Shoulders: Seated press (dumbbell lateral raises) 5 Waist: Seated back press (Roman chair back extension) 6 Abdomen: Seated crunches (fitness ball sit-ups)