With the approach of summer time and beach rest every man starts to think about the beauty of his body. Of course, it would be right to support yourself in tonus all year round, for which you can visit a rocking chair or choose a favorite sports section.
If you do not belong to the number of such sports fans, there is not always time to attend sports, and willpower is not enough for morning jogs, this is not a reason to show off beer belly on the beaches of the city. How to remove a belly to a man, you ask, if several weeks are available? The result will have to work hard, and perhaps keep healthy habits formed during this time.
Why does the belly appear in men?
The most common problem of the male figure is formulated very simply – “beer belly”. Who has not heard about it, it becomes a reason for ridicule, and often for complexes. Some men manage to make their belly a subject of pride. But for the most part, it is considered almost a chronic, difficult-to-eliminate problem. Consequently, not everyone has enough desire, strength and perseverance to get rid of the increased and more unattractive belly.
Too superficial is the view that the cause of the appearance of a sagging belly in the place where there could be cubes of the press is hidden in the abuse of beer. In fact, the number of reasons for the appearance of the abdomen in men include:
- weakening and stretching of the abdominal muscles – a consequence of age-related changes or lack of exercise;
- the appearance of excess subcutaneous fat is a consequence of an unbalanced and often harmful diet;
- disorders in the functioning of the intestine – also a consequence of malnutrition, daily routine, a high level of stress;
- the formation of fat accumulations under the layer of muscles, around the internal organs – a symptom of metabolic disorders with the risk of serious diseases.
If this kind of reasons for the formation of a heavy abdomen is not taken into account, then physical exercises in this area, even in combination with a willful change in the diet, will not yield the desired result. Usually the way to a tightened abdomen for men is presented:
- normalization of metabolism, for which it is better to go through a profile examination and consult at least with a qualified nutritionist;
- normalization of bowel function, which is also better done with the assistance of a specialized specialist;
- losing weight, that is, getting rid of internal and subcutaneous fat;
- strengthening the muscles of the abdominal press.
Thus, it is obvious that you can remove a man’s belly only by using an integrated approach to solving the problem. It should be borne in mind that one action can perform several functions at once. For example:
- physical exercises – this is the strengthening of the abdominal muscles, and the burning of fat cells;
- a balanced diet is the normalization of both metabolic processes and the functioning of the intestine;
- individual physical exercises have a positive effect on the work of the intestines, improving blood circulation in it and providing a kind of massaging movements.
Work on yourself must be regular and systematic. Then the result will be stable. Ideally, build your day in accordance with the idea of a healthy lifestyle – eat right and do not abuse alcohol, exercise regularly, minimize stress, give preference to active leisure before the passive, and any ailments (particularly in the digestive tract) should be an occasion for the reference to the profile expert.
Proper nutrition to remove the stomach of a man
No matter how active and properly chosen the exercises are, the result will not be exhaustive if the man does not follow a balanced diet. In addition, it will be necessary to abandon bad habits and with particular zeal to lean on individual foods.
If you have a small stomach, then along with physical exertion it will be enough to do the following – exclude from the diet fatty and fried dishes, and the best dinner will be kefir and fresh fruit.
If you remove the belly to a man in a significant way, then the diet should be more rigidly adjusted. Products and dishes from them should be extremely useful. It is better to give preference to organic products, and from cooking to choose steaming, baking and stewing in your own juice. It is better to minimize the content of salt and preservatives, natural vegetable fats (not only olive oil of the first pressing, but also linseed, sesame, sunflower unrefined) and spices will not be superfluous. Adjust the caloric content of your diet, it should correspond to the activity of the working day. If you use excessive amounts of food, the body will not consume the available fats, and in addition accumulate new ones. An indispensable condition for getting rid of fats and stomach is creating an energy deficit.
In order to remove the stomach of a man you need not so much to adhere to a strict diet, how many to exclude or minimize the amount of the following foods in the diet:
- bakery products made from light flour, baking (give preference to whole-grain bread or special cereal breads),
- low-quality pasta (quality pasta from durum wheat is not excluded),
- rice (if occasionally you consume it, then let it be wild or unpolished rice),
- potatoes (the exception may be boiled young potatoes in moderation),
- alcohol and beer including (violates the intestinal microflora, in addition, a high-calorie component of the diet, provokes flatulence and swelling),
- snacks, fast food and semi-finished products,
- confectionery and dishes / drinks with a high sugar content.
Of the products that are recommended for use, it is worth highlighting with special attention:
- fresh vegetables and fruits – this is the source of plant fiber, which influences well the digestive processes; the richest fiber are:
– pears,
– apples,
– plums,
– oranges,
– onion, dill and other greens,
– cucumbers,
– tomatoes,
– zucchini,
– bulgarian pepper,
– cabbage,
– carrot; - cereal cereals – from unpolished, minimally processed grain (unpolished rice, not roasted buckwheat, etc.), oatmeal porridge in the morning or at noon is unusually useful;
- dietary white meat (poultry, rabbit) and sea fish – the source of the necessary proteins and polyunsaturated acids, respectively;
- by-products – unique in concentration protein products, the consumption of which contributes to the increase of muscle mass;
- kefir and other dairy products – a source of useful microflora for the intestines; their alternative or reinforcements may be lactobacilli in capsules, however, it is better to use them on the advice of a doctor, and yogurt or unsweetened yogurt can and should be drunk in the morning and in the evening.
A few more tips on how to clean a man’s belly
As already noted, to remove the belly to a man is an achievable goal in an integrated approach. Applying physical efforts and balancing your diet, exacerbate the desired result through the following tips:
- visit the sauna or sauna – it is very useful for metabolic and detoxification processes in the body;
- an alternative to the steam room can be a contrast shower, which also improves blood circulation and helps to eliminate toxins;
- massage – the whole body or at least the abdomen; by mechanical action, fat cells are destroyed and blood circulation is improved;
- observe the drinking regime – and during training and during an active day; a person should drink at least 8 glasses of plain drinking water per day;
– start the day with a glass of warm water with honey or lemon juice;
– at the beginning of the day you can take 1-2 tsp. linseed or olive oil, again drinking it with water;
– both stimulate the work of the intestine; - forming a diet, give preference to fractional, and perhaps separate food; which should not be done for sure, so it is to eat 1-2 times a day, especially when eating before bed.
All these tips are suitable for men with excess weight, which is not accompanied by serious, tangible diseases of the digestive tract and metabolism. If in your history such diseases appear, correct your figure under the strict supervision of a specialist with a medical background.
How do men get rid of the “beer” belly?
In our time, the problem of excess weight is becoming more and more relevant. Extra pounds can boast of both old people and children. Features in a set of unnecessary kilograms depend on the gender of the person. Women tend to improve in the abdomen, hips and legs, and men usually build up fat cells exclusively in the peritoneal region.
Unlike women, men later think about the imperfection of their figure and are less likely to adhere to a healthy diet and lifestyle in general. Men easily experience a slight excess in their weight, and to fight with the detected kilograms prefer rather in the gym than with certain diets. However, both women and men are slow to turn to professional instructors and nutritionists for help in burning the accumulated calories; regardless of gender, complete people are trying to find an easy and most enjoyable way to get rid of boring kilograms.
How to lose weight wrong?
Do not load the body with sharp physical exertion – you do not need to believe that one month of daily exhaustion in the gym can easily and irretrievably drop tens of kilograms. It is also unreasonable to try to throw off a large mass solely due to one swing of the press, running on the exercise track or working with dumbbells. Complexity is important here, and single loads on separate muscle groups will bring only harm.
Different pills and teas for weight loss are harmful. If the result is, and at first, and then most often due to the removal of water from the body, and this is not just inefficient, but also dangerous for health.
Do not try to achieve the desired success solely through electromyostimulation. This is an option for especially lazy people, which are often full of men, it would seem, hooked on the stomach a few “butterflies”, they are reduced, and fat is burned. A huge error! The effect of such devices will only be if they are used during physical training and better after the recommendation of a doctor or trainer.
Do not infringe yourself in quality or quantity of food. It is important to adhere to the foundations of a healthy diet, but most men make great efforts to reduce the portion of food or at all refuse breakfast or lunch, and then break away at a not very useful and very plentiful supper.
What will help to lose fat?
Regular and moderate sports training – to get rid, especially from a large number, extra pounds better under the supervision of an experienced and specializing in losing weight coach. The main principle here is to start with an easy set of exercises and every week to increase turnover, load all muscle groups, do not stop training after a short period or when the first results are achieved.
Morning warm-up – it will revitalize the body, but exercises should be easy, warming up, not loading the body; again, exercise is important for all muscle groups, and not just the swing of the press, for example.
Proper nutrition – the greatest number of calories is better to consume in the morning, you can not do without breakfast; it is better to make up your diet from small portions (up to six meals a day). Consuming food, you must concentrate exclusively on it – take for a meal a separate time, do not need to combine it with watching TV, reading or working at the computer; savor every piece of food and so you will soon feel the saturation.
Extremely rare consumption of alcohol – from daily beer gatherings with friends it is necessary to refuse, and vodka is an extremely high-calorie product (235 kcal in 100 grams). Quality wine is the most optimal option for rare and festive feasts.
An integrated approach – some one strategy is unlikely to lead to the desired result. To lose weight effectively and forever you need and exercise, and eat right, and monitor your health, reacting to the slightest violations from the norm; not superfluous will be massages, hiking in the bath, outdoor activities and the like.
And some more useful tips
- Often make long walks or bike rides.
- As a snack or just without a reason, drink freshly squeezed juices – they are much more useful than fruits. With this treatment, the substances contained in fruits and vegetables enter the body, almost without contact with the partially destroying enzymes in the oral cavity. In addition, you can create an interesting taste, combining several varieties of vegetables or fruits.
- Avoid excessive food salting and the use of various taste enhancers (do not forget about the dangers of fast food and various chips / crackers), replace them with natural spices or horseradish.
- Give preference to boiled or steamed food, fried foods are not just extra calories, but also a blow to the liver and blood vessels.
- Drink enough water – first, allow your body to sweat during exercise, and secondly, a person needs 30 ml of water per day for 30 ml of water, and while your weight is counted as extra pounds, do not deny yourself and a certain amount of water.
- During sex, calories are burned perfectly, and if the excess weight has not yet affected your erection, do not neglect this pleasant and useful pastime.
- Supplement the standard steps of losing weight (exercises in the gym, proper nutrition, etc.) such procedures as a whirlpool and wrap. Most men find such procedures “female pleasures”, but in fact they are excellent companions of the process of losing weight for any gender.