The volume stomach and folds on sides are capable to spoil even the most perfect men's figure. The situation worsens with age – after 30 years the metabolism slows down, and physical loadings are reduced. To correct the situation, it is necessary to work in a complex, connecting the reasonable diet, occupations in the gym, intake of vitamins and minerals.
Features of the male body: what to begin with
The woman wishing to find the slender waist usually to go on the rigid diet. However this simple recipe won't suit the man. At starvation the organism actively loses not only fat, but also muscle bulk. As a result skin becomes sluggish and flabby, the beautiful relief vanishes. To lose weight and get rid of unnecessary fat deposits, without having lost the volume of muscles, it is necessary to keep to the special diet with the high content of protein and the minimum of fast carbohydrates. It is better to exclude hungry days, success can achieve at healthy nutrition within several months.
Along with the diet, intensive trainings begin. The program at least – daily fifteen-minute gymnastics, 3 occupations in gym in week and intensive cardioloadings in intervals. Than more intensively than loading, especially the diet has to be nutritious.
To reduce quantity of the hypodermic fatty tissue and to burn dangerous visceral fat intensive power trainings will help. It is better to begin occupations under the leadership of the skilled coach who will help to calculate correctly loadings and to avoid injuries.
Balanced diet
The products saturated with cellulose will help to get rid of the stomach and sides:
- fresh vegetables, fruit and berries;
- wholegrain grain (especially buckwheat and pearl barley);
- wheat and rye bran.
Low-fat grades of meat (bird, rabbit flesh, veal), fast sea fish, the fat-free fermented milk products (cottage cheese, kefir, yogurt, not strong cheese) will become the valuable source of protein. Surely include the nuts, dried fruits and seaweed saturating the organism with the iodine, selenium, potassium and zinc necessary for male health in the menu.
From the diet it is necessary to remove the products rich with fast carbohydrates and the hydrogenated fats. They promote obesity, slow down metabolism and slow down process of loss of weight. Treat dangerous products:
- smoked products, sausages, meat delicacies;
- fat grades of meat;
- semi-finished products and canned food;
- fast food;
- industrial sweets;
- carbonated drinks and the packaged juice;
- white loaf and fancy bread.
The refusal of alcohol including beer is obligatory. Drinks on the basis of malt are rich with the phytoestrogen increasing the volume of fat weight and causing growth of the stomach. Instead of beer it is worth drinking home-made compotes and fruit drinks, fresh vegetable and fruit juices, still water. Day norm – 1.5-2 liters.
The food accelerating production of the main men's hormone of testosterone will help to improve the figure. It helps to build up muscle bulk and to get rid of fat. Spicy herbs (parsley, the tarragon, the basil), red pepper, fresh ginger, not refined olive, corn and sunflower oils, pumpkin and sunflower sunflower seeds, avocado, seafood, fresh and tinned tomatoes, garlic and mushrooms are especially useful to men after 30.
The correct processing will help to make food more useful. It is better to bake products in own juice, to prepare in the oven, on the grill or on couple. Polyvitamins can add the diet. Complexes with the content of potassium, zinc, magnesium, iodine are useful to men, iron and selenium group B vitamins, ascorbic acid, tocopherol Are necessary. One meal (for example, the breakfast) can be replaced with the low-calorie proteinaceous cocktail made on the basis of water or milk.
Power loadings
The raising of weights accelerates metabolism and increases the expense of calories. As a result the man not only loses fat in the field of sides and the stomach, but also increases desired cubes of the press, strengthens muscles of the back, hands and legs. Active burning of calories continues also after the training. Additional plus – the activization of production of testosterone especially important for men after 30 years.
It is necessary to begin power trainings with cardiowarm-up. Ten-minute occupations on the stepper, the exercise bike, the racetrack will approach. Then it is possible to start occupations on exercise machines. Beginners are recommended to carry out till 10-20 movements for 1 approach, gradually the quantity of sets increases to 3.
Twisting from the prone position on the floor or the bench will help to strengthen the press. Perfectly strengthens the press the pose the level, with the alternate stance on outstretched arms and elbows. Side twisting, bendings with dumbbells and turns with the post on shoulders or at the breast will help to remove sides. Exercises are performed at fast pace. When the amount of fat to decrease, it is possible to slow down pace – such mode promotes the fastest accumulation of muscle bulk.
Cardioloadings for reduction of the stomach
Will help to lose weight and to strengthen the press daily cardioloadings. Cyclings, jogging on the stopped area, swimming in the pool or the open reservoir are useful to men. If there are problems with sheaves, run should be replaced with sports walking. It is necessary to be engaged not less than half an hour, it is preferable in the morning.