However, we all know the truth. When we really lose weight, it is often difficult to stick to it. One of the biggest difficulties is that we really don't want to exercise!
In life, some people like walking, others like running, and everyone's situation is different. The purpose of losing weight or fitness is the same. Walk 10 thousand steps every day, and the intensity of exercise should not be too small. If you want to lose weight, combining walking exercise with diet control will also achieve satisfactory results.
How can exercise achieve the goal of losing weight?
As far as the choice of sports is concerned, men can generally choose moderate or fast-paced sports, as well as uniform running, tennis, badminton, aerobics, sports dance and so on. The specified distance1500-3000m is ideal.
Men's fitness and weight loss methods: In terms of exercise intensity, moderate intensity is more appropriate. From the perspective of energy metabolism, moderate-intensity exercise can convert body fat into free fatty acids and enter the blood, which is the most suitable method for men to lose weight.
As the energy consumed in exercise, the free fatty acids that are not consumed no longer synthesize fat. At the same time, moderate-intensity exercise will not increase appetite, which can avoid consuming more energy and aggravate the accumulation of fat in the body.
So, how do men's fitness methods control the exercise intensity of moderate intensity categories? It can usually be controlled by measuring the heart rate. Here is an introduction to people of different ages, in which the control range of isointensity heart rate is:
2039 years old, 12535 times/minute;
4049 years old, 1 1530 times/minute;
5059 years old, 1 1025 times/minute;
Over 60 years old, 1 10 20 times per minute.
As for the time for men to lose weight, it should be 2 hours before meals. Research shows that the effect is the best.
Men's fitness and weight loss method: waist fitness and weight loss exercise
These seemingly ordinary and relaxed sports are actually the best choice for men to lose weight. You just need to spend a few minutes every day and practice it several times in a down-to-earth way. After a period of time, you will get a satisfactory result.
Of course, men with good figure can also use these groups of exercises to keep fit or promote health, because having a strong waist is not easy to make people feel tired and sleepy.
Methods 1: sit-ups.
Lie on your back, cross your hands on your chest, bend your legs slightly, do sit-ups, get up and lie down, and repeat several times. As for the number of times, you can decide according to your physical fitness.
People who are weak or have not exercised for a long time can use other help, such as hooking their feet with a wardrobe drawer or asking for help getting up. In addition, stretching your hands forward or leaning your head back slightly can help athletes get up easily. Although the effect is not as good as crossing your hands on your chest, it is very suitable for beginners who already have a beer belly to practice.
Group 2: Sit-ups (2)
Do sit-ups with your feet crossed. The difficulty is higher than the first group, and the effect is stronger than the first group. If you want to strengthen the upper abdominal muscles, this group is an ideal way for men to lose weight. In addition, you can also use a round stool instead of leg lifting posture: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This method can reduce the burden of beginners, but the effect is the same as crossing your legs.
For beginners, two or three times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can make full use of lunch break to exercise their bones and muscles, even if they can't completely remove fat, they can dredge their bones and muscles and avoid even pathological changes due to stiff neck or back discomfort.
Of course, obesity is hereditary. Generally speaking, the most obese parts of women are located in the waist and buttocks, while men are above the waist. Therefore, men may wish to do more exercises that can exercise abdominal muscles to prevent the rapid growth of waist fat. In any case, men's fitness and weight loss methods should take health as the first principle.
In fact, men's fitness and weight loss methods should take into account personal genetic factors. In addition to height, the individual's unique skeleton is also a key point that cannot be ignored when calculating the standard weight. Therefore, the traditional formula for calculating the standard weight by subtracting 1 10 from the height is out of date, and the number is not absolute. Now the standard calculation method only gives a range. Within the range, as long as it is not the highest point or the lowest point, it is considered standard health.
Group 3: Bend knees and lift legs (1)
Lie flat on the ground, keep your hands close to the floor, lift your knees (the fatter you are, the more they can bend), then put them down and repeat several times. This way for men to lose weight helps to exercise your lower abdominal muscles.
Group 4: Bend your knees and lift your legs (2)
Sit on the floor with your hips as the fulcrum, support the ground with your arms, bend your legs and lift them up, then put them down. Obese men can use this method of male fitness to lose weight to effectively shrink the lower abdomen.
Group 5: Side abdominal muscle training.
Put one hand behind your ear and one hand on the ground. Do sit-ups in the left and right directions and repeat them several times. When doing this group of movements, the back must be close to the ground, and the hips that stand on the side can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Group 6: Bend your knees sideways and raise your legs (1)
When using the handleless sofa, your legs naturally touch the ground, your arms crossed, your knees bent and your legs lifted. Similarly, the hips must be close to the chair surface, even if the legs are lifted to the side, they should be kept parallel to the chair surface as far as possible and not lifted too high. Repeat several times and be the other side.
Group 7: Bend your knees to one side and lift your legs (2).
Lie on your side, bend your elbows to support your head, then lift up and down on one leg, repeat several times, and then do the other side.
This group of men's fitness diet can not only exercise extraabdominal muscles, but also strengthen hip muscles, which is very suitable for men who want to keep fit.
Group 8: leg lifts.
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or hit directly during exercise. This method is a good way to strengthen abdominal muscles for men to lose weight.
Of course, after all, local sports can only cure the symptoms, not the root cause. If you want to be strong and healthy, you must cooperate with other sports and persevere, so that men's fitness and weight loss methods can really achieve results.