Losing weight can not only improve a person's self-confidence, but also make the person look more beautiful in appearance, and improve everyone's health, especially for people who are overweight. Whether you are a man or a woman, if you are too obese, you should make a plan and go to the gym to lose fat. Next, let’s take a look at the men’s gym fat loss plan. If you are also confused, then continue to learn more!

Monday: Chest, back

Breakfast: milk + skim bread, lunch: chicken breast + vegetables + a small portion of rice, dinner: purple sweet potato + vegetable salad. When you first start training, you can choose the back and chest. If you want to exercise these two parts, the kneeling push-ups and dumbbell straight-leg deadlifts we usually do can be exercised. The kneeling push-up exercise is actually very effective in exercising the pectoralis major muscles, and it is not particularly difficult. This training can also improve sexual performance to a certain extent for men. As for the dumbbell straight-leg deadlift, although this action requires the use of dumbbells, it is also due to the use of sports equipment, so the exercise effect will be better, and it is not a particularly high-level training, and it can be accepted by the public. . Basically, you should do three groups of these exercises every day. It is best to rest between each group, which can help muscle recovery.

Wednesday: Arm

Breakfast: eggs + sugar-free oatmeal, lunch: shrimp + macaroni + lettuce, dinner: potatoes + yogurt. It is also very important to train the strength of the upper body, especially our arms. Using dumbbell curls can effectively exercise the triceps brachii. If you feel that the exercise effect is not enough, you can add arm bends and hammer curls to develop your arm muscles. Do not perform these actions continuously during exercise. Otherwise, the intensity of the exercise will be too high, which will also be detrimental to the arm muscles. The best way is to do two sets every day, with a break between each session. And after we finish exercising, we can combine it with jogging to increase our lung capacity and help burn fat.

Friday: Shoulders

Breakfast: whole wheat bread + yogurt, lunch: steak + broccoli, dinner: non-fat pasta + vegetables. The shoulder area is actually quite influential in shaping the body shape, especially for our shoulders, which can help remove excess fat on our shoulders. We can exercise our shoulders through lateral raises, dumbbell presses, and front dumbbell raises. These movements actually use dumbbells, but they can not only shape the shoulders, but also improve our strength. For each group, it is best to do 15 times. You can do two groups every day, with the middle Rest. If you feel that your strength has improved, you can also train three groups a day in the future. You can increase the number of groups and times and adjust the above according to your own needs.

These trainings are more suitable for everyone to carry out fat loss exercises. You should also pay attention to the matching diet. Only by combining diet and exercise can you have better results.

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