How to Lose 40 Pounds for Men to Fit Out, How to Fit for Thin Men

Here's a great way to lose fat:

1. Running for 3 minutes + sit-ups (mainly exercising abdominal muscles) for 1 minute.

2. Running for 3 minutes + freehand squat (mainly exercising leg muscles) for 1 minute.

3. Running for 3 minutes + push-ups (mainly exercising the pectoral muscles) for 1 minute.

4. Running for 3 minutes + supine leg press (mainly exercising abdominal muscles) for 1 minute.

5. Running for 3 minutes + freehand lunge squat (mainly exercising leg muscles) for 1 minute.

6. Running for 3 minutes + plank (mainly exercising abdominal muscles) for 1 minute.

7. Run for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Running for 3 minutes + sitting and tucking legs (mainly exercising abdominal muscles) for 1 minute.

9. Running for 3 minutes + supine knee bend and hip promotion (mainly exercise lower back muscles) for 1 minute.

10. Running for 3 minutes + supine knee bending and leg tuck (mainly exercising abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

Running, five kilometers. Sit-ups, starting at 200 strokes. Drink plenty of tea. Persistence, one year.

Men's fitness is an indispensable and important part of maintaining a good figure, and it is especially important for thin men. I've compiled several ways for skinny men to get fit, so let's learn it quickly!

How Skinny Men Fit Out: Curl Up for Sit-Ups

Cross your arms and hug your chest, bend your legs, your heels 30-50 cm from your hips, lay your feet flat, your toes hook the bottom edge of furniture, and lie your upper body backwards; When you get up, lean your torso and head forward, touching the furniture as much as possible on your toes. Repeat as hard as you can for 1 minute. This exercise strengthens the abdominal muscles, avoids pain in the lower part of the spine and maintains good posture.

How to Fit for Skinny Men: 3 Minute Jump

Place a small bench or bundle of newspaper on the floor, about 30 cm high, first put your right foot on the bench, your left foot on the ground, and then switch places with both feet at the same time - left foot on the bench, right foot on the ground, and so on alternately, 24 times per minute. This approach trains the heart's response to long-lasting activity and reduces the risk of heart damage.

How to Fit a Skinny Man: Body Rotation Exercise

Take a step to the left with the left foot, raise the arms sideways at the same time, turn the upper body 90 degrees to the left, bend the elbow with the left arm behind the body, stick the back of the hand to the waist, bend the chest of the right arm, touch the left shoulder with the fingers of the hand, straighten the arms, and bend the chest of the left arm and raise the right arm sideways at the same time, turn the upper body 180 degrees to the right, look at the right hand, and then restore to an upright position, turn left and right 4 times, this exercise method does a total of 2 groups.

How to Fit a Skinny Man: Body-Ahead Curve

Stand, head up, chest up, shoulders open, feet shoulder-width apart, hands behind the back straight, cross fists, upper body slowly lean forward at a 90-degree angle to the body, and then lift the crossed hands up, taking care not to bend the arms. Then the body continues downward, the arms are synchronized with the body, and the arms are pressed down with the force of Biju, so that the body is as close to the legs as possible, and the legs are not bent as much as possible during the whole process, a total of 8 times.

How Skinny Men Get Fit: Rhythmic Gymnastics

Find a piece of rhythmic gymnastics** to dance along: not only can you exercise a certain part of the body, but also return your perfect curves, which is simple and easy and has no restrictions on the venue. In addition, you can also add a little lively atmosphere to your home in rainy and hazy weather, and make yourself more energetic every day!

How Skinny Men Fit Out: Dumbbells

Buy a dumbbell with the right weight to go home. Dumbbells can have the effect of slimming the arm, it should be noted that in the choice of dumbbells, you should choose the weight that suits you, too light has no effect, too heavy not only can not grow muscles. Choose the kind of bending arm lift, which can feel the force, but it is not effortless.

How to Fit a Skinny Man: Quite Progressive

Take a big step forward with your left foot, then slowly lower your right knee until it is almost in contact with the ground. Keep your left knee at 90 degrees and place your weight on your left foot. Then stand up and lean your right foot towards your left foot, bring your right foot forward, and repeat the previous movement, with Hui He doing each foot 8 times.

If it's a little difficult at first, you can do the same movement 8 times on each side, then repeat on the other side.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

Be sure to eat first before exercising, preferably at least 1 hour apart.

But I strongly recommend that you buy a pair of dumbbells yourself, combined with push-ups and running, you can completely achieve the effect of "just want to grow stronger". If you can persevere, you will get more wealth than you expected. How many times a year can you go to the gym and say it from your mouth, can you reach 200 times?

Probably not even 100. But if you have dumbbells at home, you can do them for 300 days.

Thinness is not a big deal, as long as the stomach is fine.

There are many basic movements of dumbbells that can be practiced alongside.

Standard dumbbell movements:

Do one or two main movements a day to work the muscles of a certain area. Chest training on Monday, arm training on Tuesday... Guarantee 48 hours of rest in each area (except for abs). Practice 6 days a week, with one day off.

Gaining weight is nothing more than training, eating, and sleeping. 3. During the meal, the nutrition is comprehensive, eat more protein-containing beef, soy products, etc., and drink milk 20 minutes after the exercise for muscle growth. Getting enough sleep for myself was close to 9 hours.

In short, do a good job of "training, eating, and sleeping".

The most important thing is sincerity! The basic principle is to be safe, take it step by step, and don't be lazy.

By the way, dumbbells online are not expensive, you can buy 20kg or 10kg for more than 100 or 80. You can also buy a few grip rings and practice playing with them at any time.

When you're in your twenties, thinking you're going to be forever young is probably a common mindset for many people, even though it's impossible. Once a person reaches middle age, various functions deteriorate, physical strength declines, and minor illnesses and pains become more and more frequent. As men enter their 50s, most people will clearly feel that aging has really happened.

However, apart from running, what other sports are suitable for middle-aged men in their forties and fifties?

The first case: low- to medium-intensity aerobic exercise, suitable for novices and infirm, with the goal of improving physical fitness and being healthier.

At present, the most common health problems faced by middle-aged men are overweight and obesity, and the most suitable exercise method for ordinary people** is "long-term low-intensity aerobic exercise". The jogging, cycling, spinning, aerobics, combat exercises, elliptical machines, stair climbing machines, rowing machines, yoga, Pilates, etc., which we see every day, can all be used.

Most people choose to run because they have no experience in sports, and running may be the only exercise that most middle-aged men can think of when they re-exercise. However, running** works well, but it is not necessarily suitable for middle-aged people. Because no matter how slow you run, for middle-aged men in their forties and fifties who have not exercised for decades, it will have a great impact on the heart, lungs, joints, muscles, and bones.

Running blindly can cause injury at least and fainting and vomiting at worst.

The older a middle-aged man gets, the more important it is to start with a lower intensity and amount of exercise. Yu Xingjun's suggestion is to start with beginner level spinning, combat gymnastics, yoga, and pilates classes, and then combine it with some cardio equipment such as elliptical machines and rowing machines. Such an initial arrangement is far more interesting than simple running, and the exercise response ("pain") is not very large, the fun is enough, and the effect of enhancing physical fitness is also very good, which is conducive to middle-aged men to persevere.

Application strategy: You can have a 1-month adaptation period at the beginning, and schedule exercise 2 to 3 times a week. After the acclimatization period, aerobic exercise can be arranged 3 to 5 times a week, and gym members can follow the gym's group class schedule. It is not recommended to run at the beginning.

The second case: moderate-intensity workouts, suitable for middle-aged fitness men.

After about half a year to a year of aerobic exercise, most middle-aged men can return to the normal range. At this time, physical fitness, cardiorespiratory and endurance have been significantly improved. However, if you still maintain the original exercise intensity and exercise mode, in addition to the feeling of boredom getting worse day by day, the fat loss effect will also stagnate.

If you don't adjust your exercise regimen, especially if your diet is not controlled, the plateau period of exercise will be maintained for a long time, and some people may have a high body fat percentage.

The way to adjust your exercise regimen is to increase the intensity and amount of exercise. You can still participate in sports that you participated in at the elementary level, but at a higher intensity. For example, I started to participate in group classes such as spinning and combat gymnastics at the intermediate level.

If you love running, you can start trying to run 5km or 10km.

At this stage, it is especially recommended that middle-aged men participate in more group sports.

First of all, determine your own time, because fitness is a long-term commitment, not an overnight achievement. Then determine a goal, whether you want to lose fat or gain muscle, so that you can know how to practice, if you want to lose fat, run a little more, less anaerobic, if you gain muscle, then more anaerobic, arrange your plan reasonably, give you a suggestion, take a photo when you work out every day, and see your progress every day. Remember, fitness is a matter of perseverance, and you can see your progress over time.

If you want to work out, look at your own time, and if you have time, go to a nearby gym. There are professional instructors there who will guide you. If you have a venue, you can go for a run outside.

Stretching after running will be very comfortable.

At this age, muscle training is already secondary, and improving cardiopulmonary function and weight control are the most important. The best way to exercise is aerobic exercise such as jogging, swimming, and hiking.

1. [Control calories and fat] Always be careful about the calories of food, reduce some fatty meat in the diet, and increase fish and poultry. [Eat a light diet] Eat less salt, and the more salty things you eat, the more you want to eat. Eat less foods that are processed with sauces, which are rich in sugar, salt, and flour, which will increase your calories.

Eat fruits and vegetables in moderation with a lot of fiber, vegetables and whole-wheat bread. [Balanced diet] Arrange your diet in a balanced manner according to the plan every day, and at the same time pay attention to regular time and do not eat excessively. To slow down the time of eating, the time of eating a meal is not less than 0 minutes.

Negative caloric balance] Remember the principle of **: the calorie intake must be less than your consumption. , [Establish a good lifestyle] Remember that you are learning a "way of life" to correct your past bad eating and lifestyle habits Here are a few suggestions, hehe You can try it 1

Eat less: control your mouth If you eat less, you will have less calorie intake, and you will naturally suffer it, and you will not be able to get fat when you want to. Among the more popular methods mentioned above, the apple method, the vegetable and fruit method, and so on all belong to this category.

Low calories will make you bear, but the calorie intake must meet the body's metabolic needs Needless to say, the benefits are very effective; Disadvantages: Too little calorie intake will lead to a decline in body function, and women may even have endocrine disorders, Ways to avoid: Eating less is not eating at all, remember not to be too aggrieved by yourself for a good figure

Be hyperactive: develop a good habit of exercise I don't need to say much about the benefits of exercise, it can promote metabolism, exercise all aspects of the body, and most importantly, it can help you burn a lot of calories; Benefits: Good exercise habits can make you stay slim and beautiful forever, and you don't have to be afraid to eat too much Cons:

Improper exercise will turn the fat on the body into muscles, causing the body to deform and destroy the slim and good body Ways to avoid it: Do reasonable exercise, and do aerobic exercise instead of anaerobic exercise. Attitude:

Attitude is everything! Many people have been defeated repeatedly, and the key is that their attitude is not correct, and they always give up quickly. In fact, as long as you insist on persevering, you can succeed, so you must stick to it in the process, as long as you think of a slim body, you will be motivated again

Energize the spirit, eliminate mental depression, and cultivate the spirit of self-discipline Disadvantages: This method is only an auxiliary method and cannot play a decisive role, and generally needs to be combined with dieting, exercise and other means to achieve the effect I believe that as long as you insist on doing these three aspects, it is a very easy thing, and I sincerely hope that you can have a healthy body :)