40-year-old man's weight loss considerations

The age of 40 is a hurdle for men. Some people have reached a higher level in their careers and began to enjoy the fruits of struggle; some people have developed a good lifestyle, and their healthy bodies will still have full vitality; and men who have formed scientific fitness habits build themselves into perfect men with mature temperament and body-building shapes.

Compared with women, men do not advocate the beauty of bones, but getting fat is not something men want to see. How to make the "general belly" disappear and how to maintain a strong and healthy body are the biggest headaches for many men.

Although more and more men are going to gyms now, some people give up halfway and fail to practice. There are still more people who exercise occasionally or simply let it develop. How should men exercise and what issues should they pay attention to?

Forty years ago: I am still very athletic

Men aged 30 to 40 have just changed their body shape, gained weight, thickened external sebum, and began to accumulate in their waist and abdomen. However, men in this age group also have strong exercise ability. If they work out, they can do aerobic training first, such as jogging, cycling, mountain climbing, swimming, etc. Aerobic exercise can exercise people's heart, lung and breathing, give people a healthy heart, and make people healthy and young.

During the fitness process, you should also pay attention to the gradual exercise and increase it slowly to allow your physical strength and brain to gradually adapt to avoid tiredness and physical pain the next day. Therefore, don't rush to practice physical strength and put on equipment at the beginning. It is best to practice aerobic exercise for about a week first, and then slowly contact the equipment after a week.

If you are a man who is working out to lose weight, you should pay attention to the fact that aerobic exercise does not start to consume fat until 25 minutes. 25 minutes of aerobic exercise only consumes water, salt and sugar in the body.

Since aerobic exercise is generally a full-body exercise, while equipment is training for a certain group of muscles in a certain part of the body, equipment plans should be arranged based on physical conditions. For example, men with narrow shoulders can practice more shoulder muscles.

Experts suggest that if you are working out to lose weight, you should count multiple times to reduce weight and intensity. If you are exercising to increase muscle, you should increase your weight and intensity and reduce the number of times.

Over 40 years old: Fitness requires protection

For men over the age of 40, the bones have completely stopped growing, and the calcium in the bones will slowly decrease. Therefore, we must pay attention to the protection of knees, ankles and other parts during fitness.

For men of this age group, unless they are old athletes, they must exercise lightly at the beginning, especially those who are overweight because their joints are under too much pressure, so they should pay more attention to the intensity of exercise. There is no need to run at first. You can choose power bicycles, elliptical machines and other equipment to practice, which can protect the knee joint. Moreover, these exercises are also aerobic exercises.

At the same time, the skin and muscles of men in this age group are beginning to degrade, so we should reduce a lot of equipment training, focus on aerobic exercise, and simply practice the abdominal muscles and back muscles.

Even if you put on equipment, you must insist on doing aerobic exercise for 20 days and insist on a small amount of exercise. The equipment for the first three days should be mainly adapted, familiarize yourself with the regular equipment posture, and then proceed step by step. Instead of rushing forward quickly to achieve a certain goal.

Exercise Mo after 10 pm

Fitness and rest should be fully combined to ensure good health. Be sure to pay attention to rest and relax after exercise. Many people don't pay attention to relaxing and take a shower, eat or sleep after exercise. These all have certain negative effects on the body.

Be sure to relax after fitness. You can have a massage or sauna. This can relax tired muscles and avoid feeling tired and joint pain the next day. You can exercise for 6 days and then rest for 1 day in a week.

At the same time, it should be noted that you should not put exercise after 10 p.m., because science has proved that people's prime sleep time is from 22 p.m. to 2 p.m. the next day. Putting exercise after 10 p.m. and causing nerve excitement will affect sleep and mental state the next day.

Fitness requires reasonable diet

Fitness also requires a reasonable diet. Paying only attention to fitness without paying attention to diet cannot guarantee the effect. Due to the living habits and social interactions of China people, men are prone to "general bellies."

Scientific research has proved that a person needs about 6 grams of salt a day. Large intake of salt will not only make people fat, but also be harmful to the heart and kidneys. Therefore, it is necessary to reduce salt intake, and men in fitness should pay special attention to a light diet.

If men are exercising to lose weight, they should eat more carbohydrate foods. Only with the intervention of compounds can fitness be effective. Of course, a light diet does not mean that you don't pay attention to nutrition. Experts specifically list a recommended recipe:

Breakfast: 1 egg, 1 cup of skimmed milk.

Lunch: Light meals, eat some beef and mutton appropriately, and try not to drink alcohol.

Dinner: If you exercise around 6 p.m., you can have an appropriate meal at 4 p.m. Wait until 8 p.m. after exercise before having dinner. If you are not hungry, you can eat some fruit.

In addition, it is necessary to pay attention to not eat fruits as the staple food, and not let any food or fruit affect the meal. You can eat less and light meals for the meal, but you have to eat it. Only reasonable staple food and reasonable training and rest can achieve the best fitness effect.

Experts recommend that it is best to go to a regular fitness club to find a special fitness instructor for guidance. If you choose to exercise at home, increase your speed when walking or going up and down stairs, and continue to be aerobic exercise for 25 minutes without interruption. Slow down and keep it for 5 to 10 minutes, and don't stop in between.

In addition, things like sit-ups, push-ups, etc. can exercise muscles. No matter what exercise you do, you should do aerobic first and then do local training. This will have a better effect. Otherwise, it will be ineffective to do local training without aerobic training. In addition, you must pay attention to the accuracy of your posture during exercise, otherwise it will cause harm to your body. (Internship Editor: He Lili)