Losing weight and reducing fat not only enhances a person's self-confidence but also makes the person more attractive in appearance and improves everyone's health, especially for those who are overweight. Whether it is a man or a woman, if you are too obese, you must make a plan and then go to the gym to reduce fat. Next, let's take a look at the men's gym fat loss plan table. If you are also wondering, then continue to look at it!

 Monday: Chest, back
Breakfast: milk + skim bread, lunch: chicken breast + vegetables + rice for a small portion, dinner: purple potato + vegetable salad. When you start training, you can choose the two parts of the back and chest. If you want to exercise these two parts, we usually do kneeling push-ups and dumbbell straight-leg deadlifts. The exercise of kneeling push-ups is actually very obvious for the exercise of the pectoralis major muscles, and the difficulty factor is not particularly large. For men, this training can also improve sexual performance to some extent. The dumbbell straight-leg deadlift, although this exercise uses 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 of training, and can be accepted by the public. These exercises are basically done in three groups every day, and it is best to take a break between each group, which can help muscle recovery.

Wednesday: arm
Breakfast: eggs + sugar-free oats, lunch: shrimp + macaroni + lettuce, dinner: potatoes + yogurt. It is also very important to train the strength of the upper limbs, especially our arms. The use of dumbbell curls is a good exercise for the triceps. If you feel that the exercise effect is not enough, you can add the action of bending your arm and bending, as well as hammer curls, which can also develop arm muscles. These exercises should not be performed continuously during the exercise. In this case, too much exercise intensity will also be harmful to the muscles of the arm. The best way is to do two groups every day, each time to be separated for rest. And we can use jogging after exercise to improve our vital capacity and help burn fat.

Friday: shoulder
Breakfast: whole wheat bread + yogurt, lunch: steak + broccoli, dinner: skim pasta + vegetables. The shoulder part actually has a greater influence on the shape of the body, especially for everyone's shoulders, which can remove excess fat on everyone's shoulders. We can exercise these shoulders by side lifting and dumbbell push. These movements are actually to use dumbbells, but they can also improve our strength while shaping the shoulders. In each group, it is best to do 15 times. You can do two groups every day. Take a break, if you feel that your strength has increased, you can also conduct three groups of training in a day. To increase the number and frequency of groups, you can adjust it according to your needs.

This training are more suitable for everyone to perform the fat-reducing exercise. There are also diets that should be paid attention to. Only a combination of diet and exercise can have better results.

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