The pot-belly represents one of the most unpleasant problems for men. To get rid of it, the persistence and enough time is necessary. However, there are small cunnings allowing to gather in the stomach as fast as possible.
Instruction
1. Set to yourself the object. You have to know accurately how many extra kilos you want to lose and as you wish to look. Perhaps, you need just small and flat stomach, or relief and rigid. Write all this on the sheet of paper and hang up it so that it was always in the public eye.
2. Reconsider your food. Avoid overeating, begin to eat more often, but in the small portions. Regulate amount of the arriving nutrients: the amount of proteins in day shouldn't exceed 1 g on the weight of own body, carbohydrates – 3-4 g. Fats in the diet have to be present at the minimum quantity.
3. Refuse use of the individual transport. Go on foot on the city or by bicycle. So you will burn more calories and will be able to normalize the metabolism. Whenever possible make morning and evening jogs.
4. Begin to perform exercises for stomach muscles. It is possible to register in gym, but if are expensive to you personal time and means, be engaged at home. The simplest exercise – to lay down on the back, to get hands for the head and to begin to raise the case, straining only press muscles then to lower on the initial position. It is necessary to increase the number of repetitions daily. Carry out not less than 3 approaches, from 30 to 100 repetitions in everyone.
5. Don't forget about study of side muscles of the press. For this purpose it is possible to carry out twisting during raising of the case or to do spins in the parties, standing or sitting. It is also necessary to concentrate attention on the lower part of the press: carry out raising of straight legs to the case, having hung on the horizontal bar, or lying on the back.
6. Do swimming. It brings all muscles into the tone, normalizes the metabolism that will surely affect appearance of your stomach. However occupations have to be intensive, with the praktikovaniye of different types of swimming.