Men's weight loss and fitness exercise methods

Men nowadays are under great pressure at work and have many social engagements every day. Drinking will cause many male friends to have beer bellies. If they do not lose weight, the extra fat on their bellies will make it inconvenient to move. The most urgent thing to do is to lose weight. So how can male friends exercise effectively? Are there any good fitness methods? Here I will introduce to you several exercises for men to lose weight and keep fit.

1. Warm up—Burpees

Target amount: 10 reps per set, complete 3 sets

Target muscles: Legs, chest

Yes, burpees are your warm-up move. If you think this is easy, you are already on the wrong track. There is no turning back now.

Start in a standing position, squat down, and kick your legs out into a push-up starting position; do another push-up, jump forward into a half squat, and then explode into the air.

Once you're back on the ground, continue squatting, kicking your legs out, and repeating the above sequence 10 times, keeping in mind that each burpee should be one smooth movement.

2. Superset - Barbell Squat + Wide Stance Standing Barbell Squat

Goal: 12 (barbell squats), 12 (wide stance barbell squats), 3 sets

Targeted muscles: Legs, buttocks, core

Complete 12 barbell squats followed by 12 wide stance barbell squats.

For the wide stance barbell squat, you'll want to reduce the weight by about 25%, stand with your legs wider (about the distance of a sideways step), and point your toes out (pointing at 10 and 2 o'clock). The movement path is the same as a regular squat, but you should feel a deeper stretch in your glutes and biceps as you squat.

For both exercises, make sure you squat your thighs low enough so they are parallel to the ground. Remember, squat low!

Men can do the above fitness exercises. Only in this way can they achieve a good weight loss effect. We all know that it is very difficult for men to lose weight. Only by insisting on some training and repeating some exercises will there be results. If men are too fat, it will definitely be a great threat to their health. I hope the above fitness and weight loss will make men healthier.