Excess weight – a problem not only of women, but also men. It is possible to grow thin also in the gym, and at home. Exercises for weight loss of men, a complex of the most effective trainings, the diet developed by nutritionists are offered in this review article.
What to begin weight loss with
Often extra kilos connect with overeating and an inappropriate way of life. Then the healthy nutrition and constant loads become the only way for fight against excess weight for men. However it is important to understand that achievement of the goal will require patience and impressive will power.
The main thing in the course of weight loss is to begin. Unlike women, men long refuse to recognize that they have problems with weight. They always find many justifications to the state.
Learn how it is correct to be engaged in gym to the man.
And for productive weight loss it is important to understand that excess weight – the problem, and rather dangerous, as a result can lead all this to undesirable consequences and even to reduce life time.
Weight loss needs to be begun with a diet. Only it has to be such which it is possible to adhere all life. It does not mean restriction in everything – only it is necessary to refuse overeating, is not for the night or at least to minimize amount of junk food. Charging which will allow to receive a cheerfulness charge for the whole day is on the second place and to start metabolism.
Whether you know? The scientists of Georgia watching two groups of people established that unfatiguing 20-minute trainings after robots help to restore forces and to overcome chronic fatigue.
Recommendations
Besides all above-mentioned to achieve the maximum result, it is necessary to adhere to the following recommendations:
- Always to begin a training with warm-up.
- In a complex there have to be power exercises.
- Occupations cannot last to exhaustion.
- It is necessary to bring full order to food.
- Besides trainings, it is necessary to give to a body additional loading.
- To be engaged regularly, but not every day.
- It is important to use a lot of water.
- Before occupation or after it to drink protein cocktails.
- To increase the number of repetitions of exercises.
- Working with muscles on a press and a back, do not use burdening.
- Always you watch technology of performance of one and all exercises.
- Do not overload an organism. If you were not engaged earlier, at first execute a half of repetitions.
Principles of food
The first place on a body where extra kilos appear, is the area of a waist. In order that weight began to go down at small physical activities, in day it is necessary to use no more than 1800 kcal.
Important! It is easier for men to fight against excess weight, than to women. However that the organism did not get into a stressful situation, losses should not exceed more than 4 kg a month.
In addition, there are also other principles, observing which it is possible to lose weight to desirable result:
- Breaks between meals should not be rather long. Starvation leads to problems with a stomach and metabolism delay.
- The number of meals has to be not less than 4 times.
- All products have to be fresh.
- Refuse greasy and high-calorie food.
- The menu has to be various. The minimum of times a week is recommended to change dishes.
- The healthy nutrition has to be combined with physical exercises.
- Fast dishes which are rich with carbohydrates are suitable for easy completion of the lost energy.
- The last reception of food not later than a couple of hours to a dream. It has to be low-calorie food.
- For receiving a relief it is necessary to give preference to protein.
- It is possible to take sometimes in a small amount light alcohol that the organism not too "worried" because of other restrictions.
It is possible to gain desirable effect only as a result of accurate following to rules. You should not hope for lightning results and to throw everything several days later. It is important to consider specific features of an organism and to have patience.
The approximate food allowance has to be such:
Study value of proteins and carbohydrates, nonsaturated and saturated fatty acids for a human body.
No. 1. Breakfast:
- eggs – 2 pieces;
- skim cheese – 300 g;
- green tea (without sugar) – 1 stak
Lunch:
- beef boiled – 200 g;
- peas – 50 g;
- vegetable salad – 300 g.
Dinner:
- pea soup – 200 g;
- boiled potatoes – 150 g;
- green tea – 1 St.
No. 2. Breakfast:
- rice – 150 g;
- veal – 100 g;
- carrot salad – 150 g.
Lunch:
- chicken breast – 250 g;
- prunes – 50 g;
- low-fat yogurt – 200 g;
- milk – 300 ml.
Important! Fat in lumbar area is much more dangerous, than fat on hips and buttocks as it can cause heart troubles and also a stroke and diabetes.
Dinner:
- boiled potatoes – 300 g;
- chicken liver – 100 g;
- vegetable salad – 300 g;
- juice – 250 ml.
Besides the main meals, there have to be 2 having a snack. It can be fruit or nuts.
Fat-burning food: video
The most effective exercises for weight loss of men
That exercises for weight loss in the gym or in house conditions brought only positive result without harm for health, consultation of the doctor who will perform inspection and will establish possible contraindications is necessary.
In house conditions
Trainings of the house not only are effective, but also give the chance to choose time as it is not necessary to go anywhere. The main thing is to buy the necessary stock. We bring to your attention several simple, but at the same time effective exercises which can be done, even without having any preliminary physical training.
Examine the best exercises for morning exercises for men.
Inclinations with dumbbells in hands in different directions
Dumbbells weighing 10 kg will be necessary for this exercise.
- – costing the Starting Position (SP) on a plain surface, a foot are parallel to shoulders. Take a dumbbell in one hand, and leave the second freely trailing.
- Having made several deep breaths and exhalations, to bend aside to a free hand.
- After commission of a certain number of repetitions the dumbbell is taken in other hand and repeat the same actions.
In addition, it is possible to bend forward. Gymnastic apparatus places in a breast and begins the movement in the chosen direction.
Important! Information on "a beer stomach" – the myth. By science it is proved that deposits in a stomach and beer are not connected in any way. The thing is that alcohol intake increases appetite, thereby influencing hormones which regulate sense of fulness.
Level
Exercise does not need additional stock.
- SP – lying on a floor. An emphasis on the equal hands placed at the level of shoulders and socks of legs. In a waist there should not be a deflection.
- Take a deep breath and strain a press and buttocks.
- Remain in such situation the maximum quantity of time.
- Then relax muscles and repeat still time.
Push-ups from a floor
Classical push-up does not demand use of stock, but if to take more difficult options, it is possible to take weightings.
- SP, as in the previous exercise.
- On an exhalation lower a body down (until as the breast will touch a floor).
- Detain the case for couple of seconds and rise in SP.
- Then repeat everything again.
Learn as well as for what to carry out different types of push-ups: the return, from a wall, with broad setting of hands, on fingers, in a handstand upside down.
In addition a way, it is possible to be wrung out on fingers, fists or having put on a back a weighting compound in the form of pancake for a bar.
Squats
For receiving bigger loading use pancake from a bar or a dumbbell.
- SP – a rack directly, legs are a little bent in knees. Hands freely hang down on each side.
- To fall slowly down, until until hips become parallel to a floor surface. Hands are raised forward.
- Having been late for several seconds, raise also a body in SP.
Learn how it is correct to do frontal squats with a bar.
For weighting pick up dumbbells or pancake and place them at the level of a breast.
Moves
In this exercise as a weighting compound it is possible to use special cuffs which put on on anklebones.
- SP – a rack on a lap, a back direct. Hands set against any surface.
- To straighten a leg, taking away it back until until it adopts the provision parallel to a floor.
- After feeling of tension in a buttock to return to SP.
Moves a leg lying on one side: video
In gym
In the specialized hall there are much more opportunities for productive weight loss. And it concerns not only professional exercise machines. It is also about motivation: other people are engaged in a row too. We suggest to get acquainted with some exercises which proved from the best party in an issue of disposal of excess weight.
Learn whether the ganoderm should accept for weight loss.
Rowing exercise machine
Occupations on this exercise machine help to pump over a press, to remove sides, to reduce waist measurement. The back and legs are in addition involved.
- SP – sitting on the exercise machine. Legs place in front on special supports. The back has to be a straight line, outstretched arms hold the handle.
- Bend legs in knees, attracting the case forward. The equal back is a little inclined.
- Make a push legs and activate shoulders. Include a biceps, pull the handle to a stomach. The breast is straightened together with legs.
- Later return a body in SP. Movements begin with the case, then connect also legs.
Data of hands on the crossover
Ideal exercise for weight loss in a breast is carried out so:
- – costing SP with an equal back between blocks. For stability fill a supporting leg forward. Hands take for handles, elbows at the same time bend a little.
- Take a deep breath and cramp hands before full coupling. Elbows have to be divorced in the parties.
- Detain a body for several seconds and return in SP.
Press lying on a bench
This exercise will require a bench and a signature stamp with pancakes on 5 kg. Load of muscles is distributed depending on a bench tilt angle. The best result can be received from the following equipment:
- SP – lying on a bench, make a classical press when hands place on a signature stamp at shoulder length. After several repetitions in such situation change a bench tilt angle.
- 30 ° – loading goes on a middle part of a breast.
- 40 ° – load of breast top.
- 60 ° – all weight on lobbies deltoid and tricepses.
- The last approaches do in classical situation.
Learn how to do the following exercises: a press of a bar lying narrow hold, a bar press because of the head, a bar press on a bench with an inclination up, an army press, the French press, a press of dumbbells lying on a horizontal bench, a press of dumbbells on an inclined bench.
In each situation carry out several approaches and repetitions.
Squats with a bar
Very good exercise which not only puts all muscles of legs, but also muscles of a press and a back into operation. Key parameter of achievement of success is the correct technology of squat.
Learn how it is correct to squat with a bar on shoulders.
For minimization of emergence of negative consequences it is recommended to use average operating weight:
- Legs at shoulder length are SP, a foot are a little divorced in the parties. The bar is put on shoulders, elbows part in the parties and direct down. Pectoral muscles open, having closed shovels.
- To fall down, as at usual squats. A difference only in the additional weight which is placed on shoulders.
- That the backbone did not change situation, it is recommended to direct a look above your growth.
- Rise is carried out from a basin up and only in end straighten knees (the press has to be intense all the time).
Stanovy draft
The Stanovy draft – ideal exercise for weight loss of all body, however can lead its wrong execution to rather serious problems and injuries.
Learn how it is correct to do dead draft with a bar.
Performance order such:
- – costing SP exactly, hands with dumbbells on each side, or with a bar at shoulder length, knees slightly bend. Shoulders lower, and shovels at the same time reduce.
- On a breath slowly bend forward. Not to bend a back – to change only a tilt angle of a coxofemoral joint.
- On reaching the greatest possible point begin rise to SP.
Whether you know? Sweating is not result of efficiency of a training as depends on air temperature indoors and features of an organism. It is much better to watch intensity of occupations by means of pulse.
In the pool
The training in water has to begin also, as well as usual with warm-up on the land. We offer an example of a training which will allow to receive good results in weight loss:
- Alternation of fast and slow swimming on 30 sec. everyone.
- Raising of legs. Come into water up to a breast. Hands extend in front. Alternately raise legs, trying to reach fingers of hands. Then raise legs in the parties and back.
- In the pool are hooked by legs for a side, leveling and bending the case in an intensive rhythm.
- Run in water. Come into water up to shoulders and make the movements similar to run by land. Carrying out exercise, not only all muscles strain, but also the body is massed.
- Data and cultivation of legs. To rise exactly, hands on each side palms down. At the same time part legs and lower hands. Then return to SP.
The stock for the offered training in water is not required.
How to lose weight in the pool: video
Approximate program
It is usually difficult for beginners to develop correctly the program to achieve desirable results. Therefore we bring to your attention already ready trainings which can be used in house conditions and the gym.
Home trainings
Here an example of trainings which can be spent at home independently.
Training 1 |
Training 2 |
Training 3 |
Legs, press. shoulders |
Back, breast |
Biceps, triceps and press |
|
1. Warm-up – 10 minutes 2. Attacks with dumbbells – 10 times 3. Squat with dumbbells – 10 times 4. Stanovy draft with dumbbells – 10 times 5. A press of dumbbells sitting – 12 times 6. Moves dumbbells in the parties – 15 times 7. A broach with dumbbells standing – 12 times 8. Raising of legs sitting on a bench – 15 times 9. Twisting lying on a floor – 15 times 10. A hitch – 5 minutes |
1. Warm-up – 10 minutes 2. Pullings up to a breast the wide successful fellow – 10 times 3. Draft of dumbbells in an inclination – 12 times 4. A pullover from dumbbells lying – 15 times 5. A press of a bar lying at an angle 40 º - 10 times 6. Push-ups from a floor the wide successful fellow – 12 times 7. Parting with dumbbells at an angle 20º - 15 times 8. Draft of one dumbbell in an inclination – 10 times 9. Costing Shrag with dumbbells – 15 times 10. Moves with dumbbells in an inclination – 15 times 11. A hitch – 5 minutes |
1. Warm-up – 10 minutes 2. Pullings up by a reverse grip – 10 times 3. Bendings of hands dumbbells a hammer – 12 times 4. Bendings of hands sitting at an angle 60º - 12 times 5. Push-ups from a bench behind – 15 times 6. The French press with dumbbells lying – 15 times 7. Costing the French press with dumbbells – 15 times 8. Raising of legs in hanging – 15 times 9. Twisting lying on a floor - 15 times 10. A hitch – 5 minutes |
The men's training plan for weight loss in house conditions: video
Trainings in the hall
Having made the decision to train in the gym, men can use the following program:
Training 1 |
Training 2 |
Training 3 |
|
1. Warm-up of 10 minutes 2. Twisting on an inclined bench 3 x 12 3. Giperekstenziya 3х10 4. Squats with a bar behind shoulders 3х10 5. Draft for the head from the top block 3х10 6. Costing a press of a bar from a breast 3х10 7. Bending of legs in the exercise machine lying 3х10 8. Push-ups from a bench behind 3х10 9. A broach with a bar costing 3х10 10. Cardiovascular machine of 10 minutes 11. Hitch of 5 minutes |
1. Warm-up of 10 minutes 2. Raising of legs in an emphasis 3х10 3. Stanovy draft with dumbbells 3х10 4. Attacks with dumbbells 3х10 5. Draft of horizontal block 3х10 6. A bar press because of the head costing 3х10 7. Leg extention in exercise machine 3х10 8. Push-ups from a floor the wide successful fellow 3х10 9. Bending of hands with a bar costing 3х10 10. Cardiovascular machine of 10 minutes 11. Hitch of 5 minutes |
1. Warm-up of 10 minutes 2. Twisting lying on a floor 3х10 3. Giperekstenziya 3х10 4. Press legs in exercise machine 3х10 5. A press of a bar lying classical 3х10 6. Draft from the top block narrow hold 3х10 7. Inclinations with a bar on shoulders 3х10 8. Zashagivaniya on a bench dumbbells 3х10 9. Stains with dumbbells lying 3х10 10. Cardiovascular machine of 10 minutes 11. Hitch of 5 minutes |
Trainings in gym for weight loss: video Apparently from all above, is possible to get rid of excess fat if to make efforts. However it is important to listen to the organism and to understand that at discomfort it is necessary to introduce amendments in occupations at once and to see a doctor. Only in this case everything conceived will turn out.