Many men dream to replace fat deposits on the stomach, hips and the waist with beautiful and relief muscles. Various diets offered by nutritionists, however, are more often perceived as "not men's business". Most of representatives of the strong half of mankind respect sport, work on muscles and the physical activity.
Instruction
1. That quickly and effectively to lose weight, first of all, make approximate, but the well thought-out plan of actions. Accurately set the realistic objects, achievable in reasonable time. Surely include the schedule of trainings, power exercises, the basic principles of healthy food and the system of self-motivation in the plan.
2. As the special diet choose such which would consist of 30% of proteins and 35% of carbohydrates. Such proteinaceous diet will longer help you to remain full after the meal, to use less harmful products, to stimulate growth of muscles. Eat more eggs, fishes, meat of birds, low-fat beef and pork. From the products rich with cellulose, all products from whole grains are recommended. Don't forget to include fruit and vegetables in the diet to receive enough vitamins and minerals for achievement of success.
3. One of the main points of the plan of weight loss make cardiovascular trainings. It is the most effective method of combustion of fat. It consists in run with the certain intensity: 1 minute run with the maximum speed, then 2 minutes – on average pace. With the insufficient force alternate run to the greatest acceleration and usual walking. Duration of such training has to be 30-40 minutes daily. If the cardiovascular training is combined about power, carry out it not more often than 2-3 times a week.
4. Use the power training as separately, for weight loss and development of the muscular relief, and in the complex with cardiovascular trainings. The integrated approach, undoubtedly, is more effective. But it demands big expenses of time, great efforts, dedication. The complex of physical exercises for weight loss can not differ from the same exercises directed to growth of muscles. It is important to change loading: you have to use the easy burdenings allowing to carry out 15-30 repetitions at 5-10 approaches. It is desirable with the maximum intensity and the minimum time of rest between approaches.
5. Reduce influence of the stress on growth of weight of your body. Scientists note direct dependence between nervous tension of the male body and obesity. It is all about hormone cortisol which strongly begins to be developed at the nerve strain. This hormone forces the organism to develop bigger amount of fat and to reserve it in the stomach. To increase the resistance to stress master meditation, yoga, the autogenic training, self-hypnosis or the relaxation.