August
12
23:21
Training

How to lose weight man

Many "razdobrevshie" age men believe that beer belly and the extra chins - it's not a lack of figures, and original symbol of manhood and family happiness.However, many women do not agree with them.

Unfortunately, in our time, half of the men aged 40 years still have their usual size of trousers, but it has not put in their shirts and jackets.In addition, at this age, for the stronger sex adherence to the principles of healthy eating, and sometimes a diet is not a matter of aesthetics, but above all, the prevention of cardiovascular disease.The main reasons for the appearance of the belly are: a sedentary lifestyle and excess time spent behind the wheel (weakening of the abdominal oblique muscles), age and stress changes in the hormonal balance (the development of the figure of female type) and, of course, overeating (including excessive consumption of beer and sweetsoda).

Big belly is not only adorns the man, he is still one of the signals of danger to health.For example, if at waist height 170 cm is

more than 94 cm, the risk of diabetes, acute coronary insufficiency, and high blood pressure is estimated as average.If the waist circumference exceeds 101 cm, the risk is transformed into a high.

Of course, the diet will help in the fight with a noticeable belly in men.It is best to help the combination of changes in the power supply system with an increase in physical activity.When choosing a diet for men need to be aware of its balance and moderation, as well as on the use of foods rich in zinc and magnesium, which are necessary for adequate testosterone (male hormone) and support of the cardiovascular system.

To remove belly fat, you must consume more calories than you consume.So, first of all, it is desirable to make a diet of healthy eating, which will help you lose weight.The diet should include low-calorie foods such as whole grains, lean meats, fruits and vegetables.Before making significant changes to your diet you need to be sure to consult your doctor.

To lose belly fat, you need to limit the total daily caloric intake to 1600-1700 kcal.So you can lose about 0.5 to 1 kg per week, depending on your level of activity.With obesity a second-degree calorie daily diet can be reduced to 1100-1200 kcal, while the third degree - up to 600-700 calories.

Remember that weight loss is more than one kilogram per week can be harmful to your health in the future lead to the opposite, and even more weight gain.It is desirable to keep a food diary.Many people underestimate how much they eat in a day.Therefore it is recommended to write down everything you eat for a week.You can also find on the internet online calorie calculator to determine how many calories you consume in a day.

should add to your diet foods high in monounsaturated fats.Try to eat less fatty cuts of meat, butter, milk and snack products, because they contain saturated or trans fats.As a result of investigations it was revealed that a diet high in monounsaturated fats such as avocado, salmon, nuts, nut butters, seeds, canola or olive oil, soybeans and dark chocolate help to prevent the accumulation of fat on the abdomen.

It is known that trans-fats are extremely harmful, they are mainly used in the production of food in order to prolong their shelf life.Trans fats increase the amount of "bad" cholesterol and lower "good" cholesterol.Therefore it is better to exclude from your diet foods such as crackers, cookies and cakes, french fries and potato chips, donuts, and some types of margarine, as they contain harmful trans fats.Furthermore, they increase the risk of heart disease and is one of the causes of human death.

is recommended to eat more foods high in fiber.Soluble fiber reduces the level of insulin, which helps in the fight against visceral fat in the abdomen.In addition, fiber is still effective in improving digestion and reducing bloating.It is necessary to gradually add it to your diet.If you currently get 10 g of fiber per day, the next day is not necessary to increase its content to 35 The case that the natural bacteria in the digestive system have become accustomed to the new volume of fiber.It is desirable to use more fruits and vegetables, thus they do not scrape with skin, since it mainly contains all cellulose.Therefore, it is best to fry potatoes or oven peel.In addition, the preservation of the skin on the potatoes will help keep more vitamins and minerals in the potatoes.

lose weight will help you green tea.In its structure contains the antioxidant epigallocatechin-3-gallate, the daily dose which together with caffeine helps to lose up to 1.5 kg weight loss over 12 weeks and reduce your waist circumference to 3 cm.

As you already understood, the principle of weight loss for men andwomen the same: the daily calorie consumption should exceed parish.But this man have to exert more effort.This is because their muscles are by nature designed for greater load than women, and simple exercises or leisurely walk does not achieve results - the need for intensive exercise.But be sure to keep balance and to calculate the strength not to get injured.

next complex to be performed with dumbbells.First weeks weighing 5 kg, and then can gradually move to 7, 10, 12 and 15 kg.The easiest way to buy patterned dumbbell where the wheels are removed and added.If it is impossible to acquire dumbbell canisters can be used with water or sand.

So, first you need to take a dumbbell, bend elbows and raise them to the level of the chest.We need to make 2-3 steps back and forth in a brisk pace, rising high socks.When lifting the knee should be straight, and toes to hip level.At the same time as the arms move when walking.Exercise should be done for 5-10 minutes.

After that, put his feet shoulder-width apart and raise rugi with dumbbells at shoulder level.Squat with a straight back without dropping a basin below the knees.At the same time, make sure that when lifting knees bent inward.We need to do 2 sets of 10-15 times.

following exercise - bench standing.To do this, stand up straight, feet shoulder-width apart, arms with dumbbells at your sides.First presses the elbows to the body and raise the dumbbells to your shoulders, then tear off the elbows and raise the dumbbells at arms straight above your head.Lower the need in the reverse order: first the dumbbells to your shoulders, elbows close to the body, then straighten your arms and push them along the body.We need to do 2 sets of 8-10 times.

For the next exercise you need to get down on one knee, and the eponymous hand rest against the floor.In another arm and the dumbbell must be taken to keep it on the floor on the other hand, the supporting arm symmetrically.Bending the arm with a dumbbell, the elbow must be raised up so that it is perpendicular to the moving body.Further, to the extent possible, to straighten the hand dumbbell back.In the starting position back in the reverse order: bend the hand back and drop the elbow.Exercise is carried out on each side by two sets of 8 times.

should now lie on your back, bend legs and place your feet on the chair seat.Arms crossed over his chest.It is necessary to tilt the chin on the chest and twist the body forward.Try to detach from the floor and shoulder blades.Loin should remain on the floor during the exercise.Next, drop the head back on the floor, remove your feet from the chair and straightening his legs, tighten your knees to your chest.It is necessary to make 2 sets of 10-12 times.

Remember that only physical activity can help gain muscle taut and elastic skin.Sports with healthy and proper nutrition is required to ensure success.In addition, another very important to take vitamins to help your body cope with any load or stress.You also need to get enough sleep, quit all bad habits and often walk.