Men who sit in the office for long periods are prone to weight gain due to lack of exercise. So how should men deal with this? Today, we'll tell you how to cope with the weight gain crisis for men.
The following are some reasons why male office workers who sit for long periods of time tend to gain weight:
1. Prolonged sitting at a desk due to work stress and lack of exercise;
Second, people seeking comfort from food or alcohol when feeling depressed.
Third, weight and the stress you experience can create a vicious cycle: people under stress are more likely to overeat and suffer from indigestion, leading to weight gain, and thus become more susceptible to the effects of stress.
Fourth, some people believe that "a carefree mind leads to a plump body," and that gaining weight is a sign of a carefree attitude. From a psychological perspective, this statement is not without merit, which is one of the reasons why most men gain weight rapidly after marriage, as if their bodies are being inflated like balloons.
Fifth, the average man has about 30 billion fat cells in his body, and these cells tend to become heavier with age. Therefore, almost every man weighs more after age 30 than before. Furthermore, his genes, hormones, and slower metabolism all begin to affect his abdomen.
While men don't idolize "skinny beauty," gaining weight isn't a good thing either; at the very least, you'd want to be able to see your belt buckle without a mirror. Men tend to gain weight in different areas than women, and a "beer belly" is a major concern for young men. However, a beer belly isn't inevitable; getting rid of it will make you look better, have more energy, and even live longer. Losing weight is essentially about changing your exercise and eating habits.
No matter what job you do, there are still ways to burn calories. In fact, opportunities to exercise are everywhere in daily life. Discover them, persevere, and white-collar men can regain the well-proportioned physique they had on campus.
(1) When you take a break, don’t hesitate to go for a walk instead of drinking coffee or cola, because a walk will clear your mind better than any drink;
(2) When you enter the building, do not take the elevator; climb the stairs yourself.
(3) Don’t search for a parking space in a crowded parking lot like a vulture looking for prey. Park your car further away and you can enjoy the pleasure of taking a walk.
(4) Aerobic exercises such as cycling, running, swimming, and walking are the most effective ways to consume calories in the body.
The root cause of weight gain in men is ultimately a lack of exercise, so men should exercise more often.
Men's weight loss plan:
The Real-World Exercise Section:
Fitness training:
1. Warm-up exercises: 5 to 10 minutes, until you sweat slightly, you can use a stationary bike;
2. Strength training: 30 minutes, to increase calorie consumption and boost metabolism, using a combination of equipment (see Strength Training for details).
3. Aerobic training: 20 minutes. This directly stimulates fat burning. Use a method such as brisk walking on a treadmill until your heart rate reaches 133 beats per minute.
4. Stretching and relaxation: 5 to 10 minutes, flexibility training, relax all muscles and allow heart rate to return to normal, using mat exercises.
Note: The above plan is to be carried out 3 times a week, every other day, and each session should last about 1 hour (compact and efficient).
Strength training:
Keep the time to around 30 minutes, do one exercise for each body part, do 3 sets of each exercise, 15 repetitions per set, and the exercises in parentheses are optional.
1. Chest: Seated chest press (push-ups)
2. Back: Seated row (lat pulldown)
3. Legs: Seated leg extension (seated leg flexion and extension)
4. Shoulders: Seated shoulder press (dumbbell lateral raise)
5. Lower back: Seated back extension (Roman chair back extension)
6. Abdomen: Seated crunches (sit-ups with an exercise ball)
Easy Tips:
Magnet Meridian Therapy:
Also known as the LeMei Body Shaping Method, this involves sticking LeMei Body Shaping patches on a man's abdomen, navel, or soles. Through the permeability of magnets, it supposedly accelerates the movement and burning of body fat, achieving healthy weight loss.
The biggest advantage of this method is that it allows people to lose weight without exercising or dieting, and it does not interfere with their normal work or study.
Acupuncture weight loss method:
As the name suggests, it requires acupuncture at a professional TCM acupuncture institution to achieve weight loss by adjusting the endocrine system.
The success or failure of this method depends on the professionalism of the acupuncturist; therefore, if you want to lose weight successfully, you must spend a lot of money.
Dietary recommendations:
I don't provide specific recipes because everyone is different! Just grasp the main principles.
Eat smaller, more frequent meals, have a hearty breakfast, and resist junk food.
Eat more vegetables and fruits (5 servings of vegetables and 3 servings of fruit per day).
Drink more water, reduce staple food intake, eat more beans, and moderate amounts of lean meat and fish.
