Being overweight is a Problem of the Generation and he bothers not only women but also men. The most important advantage for men is that extra pounds is to throw off it is a lot easier than girls.
How to lose weight for a man in the house
For the correct reset of the weight, there are a few rules that must be observed. Not everyone agrees is a pain to swing and build up your muscles, so you start with the real life:
In order to lose weight, you should not go hungry. Calorie content of foods – an important point in the reduction of the weight, but the lack of some elements can lead to a deterioration of the metabolism in the body. It is the cause of the poor metabolism and the food will not turn into energy and back into the fat. Starve is not necessary, it is best to share the daily requirement of 4-5 receptions and eat every 2-3 hours.
Go early to sleep not too long in front of the TV or the Computer. The effective restoration of the vitality happens with 11 nights, try to sleep this time.
Do not eat you eat a lot – it leads to the stomach stretching, and a stronger feeling of hunger. The saturation comes in 15 minutes after eating, so need to get up from the table slightly hungry.
You forget beer and other alcohol, Smoking. These factors are very weight reduction and also slow down the process.
The desire your body to change – a crucial step on the path to slimness. You can use special fat burners and dietary supplements that you can buy to put on a home trainer at home, but without any serious goals with determination, will not last long. Motivation on the way to the ideal body needs not less than a high-quality program of Training or nutrition. Each man must decide for yourself what move him to the goal, in General, is this:
- An example of an athlete in the Bodybuilding;
- concrete weight display (for example, 70-75 kg);
- to please the desire of the girl;
- ball climbing in your graduation suit, etc.
To lose all the real possibilities, weight necessarily based on their own bowels. If the guy is not enough, from starchy foods, alcohol, says the lack of Motivation. The first step on the way to a beautiful figure – a strong desire to change their body, and show maximum restraint. Catalysts all the other stages of weight reduction: exercise, nutrition, avoidance of harmful habits.
Is driven, the focus in the issue of weight loss along with exercise. The reduction in calories causes excess food begins is adjourned, in the Form of fatty tissue, and the man to lose weight. This does not mean that you starve yourself, the men diet differs greatly from the female. The metabolism of boys needs to be higher than in the case of women, the energy. There are several variants of the diet for the half:
Humilis-carbo diet. This diet is for the guys, for the quick burning of fat. Serious limitations in the food, be introduced to all of the excluded almost from the flour, only boiled meat, cereals, porridge. Not crisp spices recommended for men when cooking salt use. Sit for a long time, because it can not be, because the resources of the body exhausted. There are many contraindications for this method.
Protein Diet. Designed for the maintenance of muscle mass, often used by athletes, during drying (maximum reduction of adipose tissue with preservation of the muscles). In the diet of meat, poultry, eggs, cereals, milk and milk products (curd, yoghurt), includes everything that contains a lot of protein. Excluded are all made from flour, spicy, fat and fried pastries.
Classic Diet. The essence consists in the elimination of harmful products, and the increase in the consumption of water, vegetables, fruit. The main task – to reduce calorie intake, the calorie intake is not more than your costs.
In General, the representatives of the stronger sex be faced with a greater physical burden, therefore, energy need. For this reason, products for weight loss are no strict restrictions.
The diet program for guys, due to several product categories: under strict closure (red);
valid only until lunch (yellow);
allowed without restrictions (green).
This category includes the foods you eliminate from the diet completely. Will not lose work fast weight to and the desired results not be achieved if you give up, Mayonnaise, milk, fast Food, alcoholic beverages, oils and fats, yeast pastries, ice cream, greasy food (fries, red meat, etc). All of these products will contribute to weight gain.
This group includes variants of the food you eat, but in small quantities and only up to 2-3 hours of the day. The body of the man still needs a certain amount of carbohydrates for the maintenance of the necessary power-Reserve. You can before lunch to eat sweet fruits, pasta, dried fruit, sausage, dietary meat (poultry, beef, Turkey, lamb), savoury pastries, chocolate, cheese.
In this category there are no restrictions, this group forms the most important part of the diet.
- Liquid acid-lac products;
Means for removing
These are additional supplements, pills or drinks, the help, the feeling of hunger will dampen, and to lose weight. Due to all of the resources to be able to share how many groups:
- Sports supplements. Serve to maintain the muscle mass, improve stamina and energy Reserve. In some cases, act as a full meal, if you can at work and cooking nothing useful. To do this, Protein, creatine. It does not contain the fats, carbohydrates and other harmful elements that contribute to the weight gain.
- Pills, to suppress appetite. The harder the medium, the feeling of hunger, reduces the number of calories per day. To arrange for the taking of such drugs with a diet consultant.
- Vitamins. In some cases, poor Assimilation of food associated with a deficiency in trace elements and mineral substances. Vitamin complex help to improve the metabolism and, in General, a positive effect on the body.
Exercises at home
To weigh less, not necessarily in the gym. There are special exercises that you can perform even in the Studio apartment. The main objective of this exercise – increasing the heart rate (heart rate) and start the process of fat burning. Do not remove the work with the help of strength training, so that the additional burden, you don't need. At home, you can of the following exercises:
- Jump on the rope. Regular morning classes this coach you to help to increase a sufficient anaerobic stress, metabolism. For each session is enough to jump for 20 minutes (with breaks).
- BERPI. An effective exercise, the work of the large number of muscle groups, and provides tangible heart onere. From the Stand, exactly, are you опускаетесь squat to do with the hands of the support in the ground, then толчек legs back to do, to occupy the Position for pushups. Perform a pushup, back to squat and then jump high upwards, slammed over the head in the hands. It is a repetition, run as follows in a cycle of 10-15, of which 2-3 should.
How to lose weight
If you decide not to change their appearance, to forget that in any case should strive for the Golden middle. To lose weight a simple man, but the reduction of weight should not be more than 4 kg per month, in order not to be a stress situation for the body. Quick acceptance bad systems on the work some. The diet should not lead to a strict, sharp rejection of proteins, carbohydrates migraines, General weakness, influence on the activity of the brain and the ability to work in General.
The best option would be to break the meal, overall the meal break should be at 5-6 meals a day. Losing weight is not easier when the body is experiencing the feeling of Hunger. Without sports to get along will not work, if a guy wants a beautiful body. In contrast to the girls, not the boys, thin, muscular. Lose weight easier with the running, gymnastics, and intense anaerobic stress: exercise bike, treadmill. polarized Training.
In 25 Years
The age is really important in weight management because metabolic processes worsen over time and losing weight becomes more difficult. Lose weight in 25 years and can quickly and without too much difficulty.
You should simple tips, which are described in the following:
Reduction of carbohydrates.
In order to lose weight, give up, sweet and greasy (biscuits, cakes, buns). The young organism is powerful enough to with the Rest of the food, the pasta regularly to eat, but to give preference to buckwheat, oatmeal. Tobacco and alcohol must be excluded. The dinner should not be later than 4 hours before bedtime.
Increased physical activity, the metabolic processes speed up helps. Well for these purposes, a walk in the fresh air, circular Training in the gym. Important the cost of the calories per day lift so that you can higher than the intake with food.
Helps to lose weight a good recovery. You try to go up to 23.00 to bed, avoid the strong emotional experiences, Stress.
In 30 Years
If necessary, you can lose half a Kilo per week if you only cut the number of calories consumed. Decrease in 30 years is not difficult, because the metabolic rate is still at a high level. The cause of the weight gain, in General, is the reduction of physical activity, so you should start to play sports. To not start walking 4-5 times in the hall for the Training to lose weight with the usual walks in the fresh air-40-60 minutes. It is the conversion to the Jogging within 15-20 minutes.
In General, in order to lose weight, you need to decrease the daily ration cut to 500-600 calories, and the weight immediately begins to. You can't start from the diet of meat and clean up, but you should, it to cook for a few or cooking. The lion's share of the calories that a Person receives from sweets (cookies, candy, pastries), must reduce them to maximize their consumption. The combination of the right diet and proper exercise helps to lose weight to 4-6 kg per month.
In 40 Years
In the course of time all processes in the human body begin to slow down. To lose, weight, in 40 years harder than in the past. Not the last role in the hormonal changes that give rise to a crisis of middle age play. Often it is the cause of the dissatisfaction of man with his body and figure. The sudden change of style of life not start the result is always positive, therefore, to the process, in stages:
Sports needs. The intensity of the teaching depends on the initial training, if you have a long break, then start with the intensive walk. If you feel that you have stopped choking, you can move on to Jogging. Daily Jogging help burn come excess calories. If you would like to be able to performing Cardio in the gym: trainer, polarized Training with weights. It is important to always keep the heart rate monitor, in order not to burden the circulatory System.
The diet should be balanced. It is recommended that you reduce the number of fried foods to a Minimum. All other points are identical with the above: more fruits and vegetables, less flour and sweet.
How to lose weight in the stomach
This is the main problem zone, where the excess body fat. Women are affected more often than the legs and buttocks, and men think, how to remove belly fat. Beginners mistakenly believe that it is possible to lose weight in a specific area. Slimming on the belly only works in the case of the General lowering of the weight. To achieve a nice and flat press, you should actively participate in sports.
Food should be to the most important elements were in the following proportions:
- Carbohydrates – 30%;
- Fat – 20%
- Proteins – 50%.
Add in the nutrition of whole grain products, fresh fruits, vegetables and whole-grain bread. Remember to reduce the reduction of calories, the amount of the fatty tissue begins, but the body just does not look sporty. Sport helps to tone and keep muscle mass. It is recommended the entire body of work, but especially for the Training of the abdomen uses the following exercises:
- classic twist;
- side-to-side rotation;
- exercise "plank";
- the Training with the wheel.
The exercises should be as long as start the muscles to "burn". The only way to remove and pumps succeed in a beautiful, smooth belly. You can increase the number of sets and repetitions gradually, the muscles get used to the load. Proper nutrition and active movement help to lose weight and already in a few months you will be wearing clothes a few sizes smaller.
As in the gym to lose weight
In the gym all the conditions for a fulfilling workout for weight reduction. This is the second most important component in losing weight (the first power). The diversity of simulators, and shells will help you select the optimal program. In the gym to lose weight, cardiovascular equipment and Training help, on a circular method. After warming up on the treadmill, can beginners the following scheme:
- In the first Phase. 2 minutes of Jogging and 2 minutes to go. Duration – 15-20 Minutes.
- In the second stage. 2 minutes run for 1 Minute walk. With a duration of 15-20 min.
- In The Third Phase. 5 minutes run for 1 Minute walk. Duration 20-25 min.
- 4 Phase. To run without interruption for 20-30 minutes.
- 5 stage. You can increase the duration of the run, according to personal capabilities.
Useful polarized Training meet. The principle is that you pick up 5-6 simple exercises for different muscle groups and perform them one after the other without a break. Per workout you should not 3-5 rounds, between which the leave is no more than 2-3 minutes. It is a good way to lose weight, not to spend, if desired, to sports, to more than 40 minutes (including warm-up).