When exercising in the gym, most people do it to lose weight, and some people do it to keep fit. However, no matter for any reason, we must go to the gym in a planned way, otherwise we will be very blind. , don’t know where to start. In order to allow everyone to lose weight in a more orderly manner, let’s take a look at the men’s gym weight loss plan!
Monday: Chest + Back
Breakfast: sugar-free oatmeal, lunch: vegetables + chicken breast + a small amount of whole grains, dinner: non-fat pasta + yogurt. When exercising first, we can first do exercises for the chest and back. Movements that can exercise these two parts include kneeling push-ups and dumbbell straight-leg deadlifts. Kneeling push-ups are actually similar to standard push-ups, but instead of supporting the body with the toes on the ground instead of kneeling with both knees to support the body, the effect of the exercise will be changed, and the effect on shaping the chest will be more obvious. Dumbbell straight-leg deadlifts can exercise back muscles and have a certain effect on the entire latissimus dorsi muscle. During the exercise, the fat on the latissimus dorsi muscles will also be reduced, which can make everyone's back shape more beautiful. nice. Do these two movements in groups of 20 each, and do three groups of exercises every day.
Wednesday: Mainly upper body exercises
Breakfast: whole wheat bread + skim milk, lunch: broccoli + steak, dinner: purple sweet potato + potatoes. Upper limb training basically focuses on our arms, mainly targeting the biceps and triceps, these two muscles. There are many exercises that can be done, such as dumbbell curls. This training is actually very effective, but if you only do this training, there will be no obvious effect. You can add some squats to this training. Actions like bending the body and arms can make everyone's movements more effective. There are also hammer curls, which can also be combined with dumbbell curls for exercise. Basically, there are three groups of exercises, and the number can be determined according to everyone's own situation.
Friday: Mainly shoulder exercises
Breakfast: steamed eggs + a piece of whole wheat bread, lunch:Shrimp + yam soup, dinner: three taros + yogurt. The shaping of shoulders has a great impact on a person's figure, so we must pay attention to shoulder training, especially for obese people. Through shoulder exercises, they can have a very good fat reduction effect. Dumbbell presses or lateral raises can help you exercise your shoulders and remove excess fat on our bodies. In addition, you can also use dumbbell front raises to help you shape your shoulders. Better. These exercises are performed every day, each group is 15 times. The number of groups and times can be determined according to your own situation.
It is not a very fast process at all. It requires everyone to persist for a period of time before you can see obvious results. At the same time, I also hope that everyone can achieve satisfactory weight loss results.
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