Many men do not formulate a detailed fat loss plan before losing weight in the gym. In fact, they should formulate a plan first for various fitness projects. Only in this way can the fitness process be more purposeful and continuous. You will also have more goals and direction in your fitness process. So do you know what kind of exercises men should do if they want to lose weight in the gym? Next, let’s take a look at the men’s gym fat loss plan!
1. The first stage
When you first start a fat loss plan, you can first adjust the exercise intensity to a slightly lower level and combine it with a reasonable diet to achieve better fitness results. In terms of diet, you can choose whole wheat bread + skim milk for breakfast, steak + broccoli for lunch, and sweet potatoes + yogurt for dinner. When you first start exercising, you can choose to do sit-ups, because the intensity of sit-ups is not too high. It is more suitable to do this exercise on the first day of exercise. You can insist on it every day in Qianxi Do three sets of sit-ups. Each set of about 50 can be paired with a plank to do them together.
2. The second stage
Most of the second stage is carried out after about ten days of the first stage, and then the second stage is chosen. First of all, we still need to control ourselves in our diet. We can choose to eat whole wheat bread for breakfast, skim pasta for lunch, and a stick of corn for dinner. In this case, it has basically reached the point where the caloric intake during the day is relatively low. The next step is to do some exercise so that the calories we consume are greater than the calories we take in. The more calories we consume, the better the effect is. In terms of exercise selection, you can try push-ups. Of course, the push-ups we do here are not ordinary. In the second stage of push-ups, most boys can use kneeling push-ups or wide-gap push-ups to exercise. They can insist on doing three groups of 30 in each group every day. After a long time, they will feel easier. After finishing, you can also join in jogging, but the jogging time should be more than half an hour.
3. The third stage
There is a stage where the sprint stage begins after the accumulation of the first and second stages. In the third stage, you should also pay attention to temporary choices. Although the intensity of exercise has increased, it is best not to eat too much in terms of diet. You can choose to eat soy milk and eggs for breakfast, chicken breast and rice for lunch, and rice for lunch. It is best to choose rice. In the evening, you can eat some fruits and mix them with some simple whole grains. The length of this stage is almost eight days, and the amount of exercise we have to do during this period is relatively large. At the beginning, the exercises we do range from simple to complex. In the last stage, we can use squats and glute bridge movements to effectively exercise the muscles of the buttocks and legs. In addition, It can be combined with abdominal curling exercises to help us exercise the abdominal muscles.
If you want to make up your mind to lose weight, it will definitely take a period of time. It is impossible to see the results immediately, so you must persist for a long time before you can see the results.
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