How can men achieve reverse weight in middle age? 4 sports reignite male charm

Whether it is men or women, maintaining good body shape is of great importance to our work and life. When men reach 30, many people's bodies are getting out of shape. Therefore, they are also slowly paying attention to the topic of weight loss. So, for some middle-aged and elderly people, which exercises are suitable for them to lose weight?

Men over the age of 30 have a good effect on losing weight when doing these exercises.

. The first type: Walking with heavy weights. Men should try fast walking exercises to lose weight. The fat-burning effect will be better than simple running. You can wear a weight-bearing vest while running. However, people who have not exercised much for a long time need to reasonably grasp the intensity of exercise to lose weight when they start losing weight. They can choose to carry less weight first, and then increase it appropriately according to their own circumstances.

The second type: swimming is a very good aerobic exercise and full-body exercise. It can better improve heart and lung function. Swimming about three times a week, for 40 minutes each time will be better. If you think it is too long, you can swim for 20 minutes and then walk in the water for five minutes, and then continue swimming.

The third type of

: Bobby jumps A certain amount of aerobic exercise can improve weight loss efficiency, but appropriate anaerobic training is also very important. It can improve muscle strength and burn fat after exercise. Regular practice Bobby jumps can speed up your heart rate and is helpful for burning fat throughout the body.

The fourth type: Group exercise allows people who have not exercised for a long time to take time out to exercise and lose weight. At first, their perseverance may not be very strong and they do not have this habit. In fact, they can organize some group activities, which can improve the efficiency of exercise and also Promote everyone's collective awareness. You can choose group cycling, group walking or mountain climbing, ball sports, etc.

If a 30-year-old man wants to lose weight, it definitely takes time and energy. We have to choose the right weight loss program and determine what we need to avoid during the weight loss process to improve weight loss efficiency.

First place in the

: Avoid excessive social interactions and drinking, and there are also cases where a group of people smoke. If you want to lose weight, you must reduce the number of social interactions. In fact, sometimes career development does not necessarily have to be solved through entertainment. It is also possible to consciously improve your work ability and cultivate more vocational skills.

Second: Improve exercise efficiency. Men also need to spend time to exercise if they want to lose weight. Only by consuming more fat through exercise can their bodies slowly lose weight. It is best to choose a combination of aerobic exercise and anaerobic exercise here, such as warm up for a few minutes before running, then practice open-close jumps for five minutes, and then start running for twenty-five minutes. The overall exercise time is kept at about 40 minutes.

Third: Avoid high-calorie foods If you want to lose weight, you must quit high-calorie eating habits. These are the "big players" in making fat. There are also some high-sugar drinks and foods that you must avoid. Only by eating light and eating regularly can you improve weight loss efficiency.

For weight loss, there is nothing more than efficient exercise and reasonable dietary arrangements. The other is psychological preparation for time, because fat and thin are accumulated over a certain period of time and cannot be achieved overnight.