The fastest and most effective way for men to lose weight

The fastest and most effective way for men to lose weight is aerobic exercise. Here are the best weight-loss exercises for you!

weights and

Calories consumed for 30 minutes: 883 joules

Calories consumed by wearing a weight-bearing vest and walking for 30 minutes: 971 joules

Calories consumed by walking with a long pole for 30 minutes: 1059 joules

According to Casey Stevens, a well-known fitness instructor in the United States, if you put on a weight-bearing vest while you are sprinting, it can help you burn 10% more calories. However, a weight-bearing vest like this can only carry a weight of about 36 kilograms at most. These weight-bearing objects are in blocks and can be directly loaded into the pockets of the vest.

Stevens also said that wearing a weight-bearing vest on your body is better than tying sandbags to your legs or lifting dumbbells in your hands, which is more conducive to the perfect posture.

However, for safety reasons, do not carry more than 20% of your body weight. If you don't like this method of carrying weight, you can also try holding two long poles in your hands. Although they only weigh 0.5 kilograms, they can help you burn 20 to 25% more calories without any side effects.

swimming

Swimming is the best way to lose weight. It is very suitable for summer. Swimming is a good whole-body exercise and is very effective in improving heart and lung function. However, you should pay attention when swimming. Don't pursue speed. Just meet the heart rate requirement. Persist it twice a week for better results.

Running/walking fast

Running is recognized as the best way to lose weight healthily. If you are running outdoors, it will be restricted by the environment. It is more convenient to choose a treadmill. Releasing the hand holding the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, you must release the handrails on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method on the treadmill, which means you can exercise at high speed for a while and then switch to a lower speed cycle.

Zhang Chi's aerobic exercise to lose weight

If you master the strong and weak rhythm during half an hour of aerobic exercise, you can achieve twice the result with half the effort. According to Dr. Katherine Jackson, director of the Department of Exercise Function at California State University,"If you do continuous high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high intensity level."

Push hard on one leg when riding a bike

Calories consumed by 30 minutes of exercise on the scooter: 950 joules

Calories consumed by 30 minutes of exercise after inserting a one-leg interval: 1138 joules

When you work out on a scooter, intermittently letting one leg pedal harder can increase the intensity of the exercise. At first, you can pedal with both legs together at moderate intensity for 4 minutes, and then focus on your left leg to pedal with high intensity. After 30 seconds, change your right leg as the main power leg and pedal for another 30 seconds. Then, pedal your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, push hard on one leg for 1 minute every 4 minutes for a total of 30 minutes.

[Benefit: Come and see how you should lose weight?]

Want to lose weight healthily? Want to get a weight loss plan to lose 8 pounds a month?