To lose weight to the young man, it is necessary to develop the plan of food and physical activities. Consultation of the nutritionist and control of the trainer at visit of the gym at the initial stage is also necessary.
It is required to you
- The plan of diet, consultation of the doctor, the subscription in gym.
Instruction
- To lose weight, it is necessary to reduce consumption of calories and to increase their expense. To spend more energy, than comes to organism, physical activities are necessary. First of all, it is necessary to consult surely with the doctor to be convinced of absence of chronic diseases which can become obstacle to sports activities or application of diets.
- For skidyvaniye of weight it is necessary to limit itself in consumption of sweet, it is desirable to exclude completely from the diet flour and confectionery, to cease to consume alcohol, including beer and snack to it. Also it is necessary to refuse fried, smoked products and products with the high content of animal fats.
- The diet has to consist of low-fat meat and fish, vegetables and fruit in large numbers, large number of low-fat fermented milk products, such as kefir, unsweetened yogurt, cottage cheese and sour cream no more than 5% of fat content. It is desirable to steam or use meat and fish in boiled look. It is desirable to consume vegetables fresh or with the minimum heat treatment. As dessert it is recommended to use dried fruit, candied fruits and nuts in small amount. For male body the daily consumption of calories should not exceed 1200-1300 if the man wants to lose weight.
- Sports activities have to be systematic and it is desirable under control of the experienced instructor. Unprepared people or people with very big weight should begin with small loadings. Walking will become good start – in day it is necessary to pass 2-3 km at the initial stage. It is also gradually possible to begin with small amount of power trainings with dumbbells. Swimming also perfectly is suitable for beginners. Visit of the pool 2-3 times a week and water aerobics significantly will help to prepare organism for more serious trainings.
- You should not aim to lose weight too quickly. From four to six kilograms a month are optimum result. Also it is worth remembering that the weight is more, the quicker it leaves therefore it is not necessary to despair and stop trainings if weight has stiffened on certain point. It is necessary to be weighed 1-2 times a week in the morning on hungry stomach and in the same clothes.