Don’t forget to reduce fat when exercising! Two secret codes for men to lose weight

You like playing basketball, lifting dumbbells and weightlifting in the gym when you have nothing to do. Do you think this will help you develop mermaid lines and strong muscle lines? Men, don't get me wrong! If you want to have a good figure, the first condition is to reduce body fat, and this inevitably depends on two key points: diet and exercise. According to the American website "Live Strong", while men should pay attention to the number of times they go to the gym, they should also not forget to take the same strict attitude towards their diet in order to achieve their weight loss goals.

Men should not just focus on muscle building, but also remember to control their diet to achieve the goal of weight loss.

Keep a detailed diet record every day

When refueling a car, you must choose the right fuel so that it can run fast without damaging its performance. The same is true for humans. Only by allowing the body to eat the necessary nutrients and healthy food can the body metabolize well and function healthily. People who are on a weight loss plan should pay more attention to taking in foods that are good for the body and do not have excess calories.

Make a diet record book and record in detail what you eat every day. Just like there is a mirror in the gym that allows you to see your daily fitness results reflected in your body, you also need something like a mirror in your diet to see clearly whether there are any improvements in your diet. By observing the experiences shared by many people who have successfully lost weight, it is not difficult to find that what they have in common is that they learned about their eating habits and sources of excess calories from the food record list, which then became the basis for improvement.

For example, if high-fat or empty-calorie foods such as French fries, cola, and bacon appear in your diet, you can replace them with fruits or salads, which will not only make you feel fuller but also reduce the calories a lot. You might as well switch to a small bowl of blueberries. In terms of sodium content alone, 3.5 ounces of blueberries have only 1 mg, which is much less than the 230 mg in French fries.

You can train your muscles step by step from the lower body, upper body to the back.

Interval exercise type of fitness

Once you have mastered the correct diet, you need to rely on exercise to reduce body fat and heavy training to increase muscle. First of all, you should consult a professional fitness trainer to check which part of your body's muscles are undertrained and have more fat, and which part is overtrained. Once you have a thorough understanding of the muscle groups in your body, you can start exercising correctly.

The whole set of fitness can be divided into three groups of exercises. First, you can use a foam roller to relax your muscles. Then, do a series of large-scale exercises such as squats and lunges to exercise your muscle groups. The above two sets of exercises should be performed alternately, and the rest time in between should not exceed one minute. Such high-intensity interval exercise can help your body automatically burn calories even after you leave the gym, which means it increases your basal metabolic rate.

In addition, fitness experts recommend that no matter what kind of fitness exercise you do, don't forget to train the lower body, upper body, and then the body and back muscle groups in this order. For example, do lunges to train the lower body first, then lift dumbbells to train the hands, followed by push-ups, or other fitness machines to train the back. Train for at least 30 minutes each time, then use warm-up exercises as a wrap-up, and finally use a massage roller to soothe your muscles.