The problem of excess weight disturbs not only women, but also men. The most widespread problem is the pot-belly and sides. The problem arises because of improper feeding, the minimum activity and addictions. Men who are interested how effectively to gather in a stomach and sides have to be prepared for the strengthened work as excess centimeters in this area leave slowly. To receive result, it is necessary to approach a solution in a complex: to correct the food, to normalize a day regimen and to begin to play sports.
Diet for the man to gather in a stomach and sides
Let's begin with food as success depends on it to a large extent. The first that needs to be made – to carry out audit of the fridge and to throw out from it products, high-calorie and harmful to a figure: sweets, smoked, sausages, pastries, mayonnaise, fast food, chips, etc. One more enemy of a beautiful figure – alcohol. If interests how to lose weight and gather in a stomach and sides, then develop the food allowance, being guided by the principles of dietary food:
- Proteinaceous products have to be a basis of the menu: fish, low-fat meat, seafood, cheeses and fermented milk products.
- It is necessary to eat food fractionally, that is the day menu has to be divided into 6 meals. Additional having a snack, will allow to support metabolism and to exclude emergence of feeling of hunger.
- Morning needs to be begun with 1 cup of water with a lemon that will positively affect work of digestive system.
- Food needs to be cooked only by cooking, roasting, suppression and processing on couple or a grill. Thanks to this heat treatment it is possible to keep many useful substances, at the same time caloric content not to increase.
- Breakfast – the most nourishing meal, and here a dinner – the least high-calorie.
- Surely at a diet there have to be products including complex carbohydrates and also vegetables and fruit.
Not less important rule is to drink every day 2 l of water which is necessary for weight loss. Divide the presented quantity into several parts.
What exercises it is possible to gather in a stomach and sides?
Trainings for weight loss need to be held regularly and as muscles of a stomach have properties quickly to be restored, it is possible to be engaged every day. An optimal variant for weight loss – alternation power and cardiotrainings. It is necessary to carry out exercises in three approaches till 15-20 times.
Exercises to gather in a stomach and sides:
- "Climber". Get up in a level that the body formed a straight line, and put hands under shoulders. Alternately bend legs in a knee and tighten them to a breast. It is important to watch that the knee looked strictly forward. Try to carry out exercise at fast speed, without holding the breath.
- Return twisting. Saying about how to gather in a stomach and sides to the man, it is necessary to mention this effective exercise which gives load of the top and lower press. Settle down on a floor, in hands you hold along a trunk. Raise the legs bent in knees that hips reached a parallel with a floor. Inhaling lift a basin up, carrying out twisting. In a final point the knees have to touch a breast. After fixing of situation, exhaling, return to SP. If a stomach too big and it is difficult to carry out such twisting, then begin with simple option, raising only an upper body or only legs.
- Inclinations. For performance of this exercise, take a dumbbell in one hand and you hold it sideways near a hip. Carry out inclinations, trying to lower a shell as low as possible, stretching muscles. Repeat also on other hand.
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