Excess fat on the stomach can give to guys the inconvenience, especially before approach of the beach season. It is possible to move away him by means of healthy nutrition and performance of special physical exercises.
Instruction
1. Begin to eat properly. Exclude all fat-containing products from the diet: sausages, mayonnaise, butter and other dairy products. It is better to forget about beer for a while. Also lower level of consumption of harmful sugars. They contain in bread, starch, flour products. Useful sugar are available in vegetables and fruit, grain and cereals. At recalculation of nutrients on the kilocalories produced with their help, 65% from them need to be received from carbohydrates, 20% - from proteins, and only 15% - from fats (generally vegetable – from nuts, sunflower oil).
2. Eat food in the small portions in each several hours. It will help to accelerate metabolism that leads to reduction of the fat layer. Remember that at one time food the organism is capable to acquire no more than 30-35 g of proteins (all superfluous is immediately postponed in fatty tissue), and carbohydrates per day it is necessary to receive at the rate of not less than 4 g * the body weight of the body.
3. Perform the special complex of physical exercises (than not less than 3 times a week, but it is better daily). At first warm up, having made several turns the trunk, bendings, lunges, arms swings, etc. Lay down on the back, place hands for the head. Begin to raise the trunk by 45-90 degrees, trying not to tear off legs from the floor. It is possible to add twisting to remove sides: when raising the body turn it to the left and to the right. Make not less than 3 approaches till 20-30 of repetitions. Continuing to lie on the back, slowly raise legs by 90 degrees. Do exercise as much time, how many previous.
4. Allocate 2-3 days a week for performance of cardio-exercises. Run, you twist bicycle pedals, swim. It will help to cope with excess weight and to quickly remove fat deposits. In total with the exercises directed to strengthening of muscles and healthy nutrition kardio will give the best effect which will be noticeable already later few weeks of persistent work on itself(himself).