What is the men's gym weight loss fitness plan

Many men are obese, have underdeveloped muscles, and look sickly. They are chubby, but it is difficult to control their diet. Many people eat so much because of social events, but they cannot turn them down. So now men come to the gym to prepare for fitness and weight loss for the sake of their health. If fitness and weight loss are integrated, the effect will be better. So what plans should men prepare for weight loss and fitness in the gym?

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!

3. Superset - Dumbbell Snatch + Dumbbell Press

Goal: 10 snatches (each hand), 12 presses, 3 sets total

Targeted muscles: shoulders, triceps, core

Complete 10 dumbbell snatches followed by 12 dumbbell presses.

For the dumbbell snatch, start in a half squat with the dumbbells between your legs in a wide stance, then keep your head up, chest tight, back straight, and powerfully squeeze your glutes to pull the dumbbells up and overhead with your shoulders. When descending, you must consciously control the speed of the dumbbell's descent, lift your buttocks, and immediately complete the next snatch. After completing 10 reps with your right hand, repeat 10 more times with your right hand.

These are the plans that men should have for fitness and weight loss in the gym. People should also follow this rhythm when losing weight and exercising, so that they can quickly achieve their weight loss plans. When losing weight, they should also remember to control their diet appropriately and control their mouth. For example, don't overeat when you are not socializing. After drinking, you might as well try porridge to protect your stomach and intestines.