The best exercises to remove the sides for men. Three main ways to remove subcutaneous fat from the belly in men. Mikhail Gavrilov, nutritionist

Belly and Boca are distressed areas in the figure not only women, but also men. The so-called "beer belly" can spoil the silhouette of even a completely slender representative of a strong sex. To understand how to remove the stomach and the sides of a man at home, you need, first of all, determine the cause of this phenomenon. And the fight against it should be complex, and its compulsory components are the correction of the diet and physical activity.

It is known that testosterone is responsible for splitting fats in the body of a man's body, known as a male hormone. The speed of the extension set is determined in particular the intensity of its development.

In special cases in order to eliminate fat stocks on the stomach Men even prescribe hormone therapy. But most often you can adjust the figure, changing your lifestyle.

The most popular reasons for the presence of belly and sides are the wrong food, overeating, love for beer, as well as lack of physical activity. If a man, being an office worker, spends his free time on the sofa in front of the TV, it is not entirely strange that it became relevant to him, how to remove and sides. But this is quite real, and quite quickly, since the belly is one of the first zones leaving when weight loss. It is only important to approach this issue responsibly and be ready to go on restrictions.

Features of nutrition

To remove the stomach and sides of a man, you need to reconsider the diet and begin to stick to a certain diet. In fact, it is impossible to call a diet in the usual sense, rather, the lifestyle is right, balanced and full nutrition. The main rule is the predominance of proteins in the diet, which accelerate the fat-burning processes and have a beneficial effect on the construction of muscles. The amount of proteins is determined at the rate of 2 grams per kilogram of weight, although those who lose weight, this amount can be increased.

A diet aimed at removing the belly and sides of a man, on the following principles:

• Teach yourself eat often and small portions - 4-6 times. Overbinding is a terrible enemy of the figure, and it needs to be categorically avoided, getting up from the table with a slight feeling of hunger. Be sure to breakfast. The last meal must occur no later than 3-4 hours before sleep.
• Every meal must include proteins.
• Also you difficult carbohydrates are needed. They are recommended to use in the first half of the day - they will give you vigor and allow for a long time to forget about the feeling of hunger. The main sources of them are brown rice, oatmeal, buckwheat and other cereals.
• In the diet should be fruits and vegetables. Fruits try to use the first half of the day. Prefer disadvantaged apples and citrus. Out of vegetables are useful non-historical, and in particular green.
• Exist a number of products that you should forgetIf you want to lose weight. This is fast food, cakes, candy, sausages, smoked breaths. It is recommended to avoid fried dishes, preferring cooking for a pair, stewing, cooking.
• Fats should be in the diet, but the number of them must be limited. Purchase their sources are helpful - vegetable oils, nuts, fish, avocado.

Drink plenty of water - at least two liters. But from alcohol, especially from beer, it is recommended to refuse.

We give approximate weekly menu A man who wants the belly at home. It describes three main meals, but a pair of snacks is also allowed, which can be used fruits, vegetables, fermented drinks, up to 30 grams of nuts, a couple of boiled eggs.

Day 1

• Breakfast. A pair of boiled eggs, tomato salad, coffee without sugar.
• Dinner. A piece of beef, fruit salad.
• Dinner. Boiled potato, pea soup, green tea.

Day 2.

• Breakfast. Two boiled sausages. Salad of tomato and cucumbers. Tea or coffee without sugar.
• Dinner. Eggplants with nuts, chicken fillet. A glass of yogurt or a cup of tea.
• Dinner. Boiled fish, a slice of beef liver, vegetable salad.

Day 3.

• Breakfast. Oatmeal, crab salad, green tea.
• Dinner. Breast, stew mushrooms with greens, a glass of tomato juice.
• Dinner. Fruit salad, a piece of solid cheese.

Day 4.

• Breakfast. Chicken fillet, pair of boiled eggs, vegetable salad. Coffee or tea without sugar.
• Dinner. Slice of beef, vegetable salad.
• Dinner. A pair of boiled chicken wings, a piece of cheese. Tea without sugar either a glass of kefir.

Day 5.

• Breakfast. Brown rice, a piece of boiled chicken. Coffee.
• Dinner. Spaghetti solid varieties, 200 grams of boiled fish, cucumber and tomato salad. Glass of vegetable juice.
• Dinner. Salad with fish, a glass of kefir.

Day 6.

Repeat the diet of the first day.

Repeat the diet of the second day.

How to remove belly and sides Man: Exercises

Exercises to remove the sides and belly, and also divide into two categories: Cardio and power. Cardigaries are needed for direct fat burning, power - for tightening the abdominal muscles, the formation of a beautiful relief in place where fat should be. Running, bike, swimming, and so on as cardiotrans. It is important to engage in no less than half an hour so that the body can have time to burn fat stocks.

We now turn to the basic exercises to strengthen the straight and oblique muscles of the abdomen. They can be performed both at home and in the gym. Start with a small number of repetitions and a couple of approaches, go to the appearance in the muscles of light burning. Over time, raise the load. That it becomes effective to approach the question thoroughly.

1. Twisting

A classic exercise for the press, which involves the lifts of the housing by pulling away from the floor of the top of the body. The break between approaches should be about 30-45 seconds.

2. Twisting on the phytball

It is performed similarly, but you need to lie on the floor, but on the gymnastic ball, known as phytball. Repeat before the appearance of burning.

3. Planck

Such an exercise as a plank helps to remove the stomach and sides in men, and besides this, practically all the muscles of the body through static load. The bar reduces the sides, because the internal muscles of the bark, supporting organs in the abdomen, are trained. The essence of the plank is to rely on the foot and palm (or elbows, depending on the variety) and hold out in this position as much as you can. At first enough and 20 seconds. Gradually increase this time. A side plank, strengthening abdominal muscles, is also useful.

4. Lifting legs on the horizontal bar

Give the muscles of the press a powerful load. If you initially do the exercise is hard, try lifting the legs bent in your knees, and after working with straight limbs.

5. Side twist

PR is painted by oblique muscles. In the process of execution, you must try to touch the front of the opposite knee. Repeat the same amount for both sides.

We remove fat from the abdomen and sides of a man: Additional recommendations

The combination of the above nutrition principles and exercise will help you remove everything too much from the abdomen and sides. You should not wait for too fast results - thin smoothly and gradually, but reliably and safely. Also adhere to the following recommendations:

• Try to get enough sleep and less nervous. Stresses, depression, inclimp, constant emotional stress, it all leads to excess fat deposits.
• Can use all sorts of massagers, slimming belt. They can supplement the program, but do not hope for them as the main way of weight loss.
• Various procedures for problem areas can also help, especially contrast shower and massage. The latter can be done by both the specialist and independently. The procedure is well applied using special cans.
• Avoid "empty" caloriesmainly contained in simple carbohydrates: fast food, sweets, carbonated drinks. They are inevitably postponed into fat, not a saturated organism by any useful components.
• Do not starve. You can snack when you feel hunger, but let your snacks are correct and useful.
• Try to lead active lifestyle. If you just start walking more on foot and you will climb the stairs instead of the elevator, your figure will already say thank you for it. For a minimum effort, but this is a serious contribution to beauty and health.
• Sometimes it makes sense undergo body surveys To eliminate hormonal disorders and other problems that can lead to fat deposits in the abdomen and sides.

In combination, all these measures will help you find a beautiful athletic torso without a gram of fat. But remember: if you managed to achieve results, it is not a reason to relax and return to the same, improper lifestyle. Support the figure with correct habits, rational nutrition and physical activity.

We offer to see a few videos on the topic of struggle with belly and sides to men.

Video training against belly and sides in men

Malem is much less susceptible to the accumulation of fat stocks than women. After all, for female physiology, it is much more natural. But if the man appears the sides, they are quite difficult to lime, and comprehensive measures should go into the move.

Instruction

Made at least 3 times a week. Cardionage should be the main component of the workout. If you are engaged in the hall, then pay attention to the exercise bike, running track, ellipsoid or step. Cardiography is best fulfilled in the first half of the day. They will give a charge of cheerfulness and forces for the whole day. But if you do not have enough time in the morning, it is better to do in the evening than not to do at all.

Start a workout with a treadmill. It is advisable to run at least every other day. Start with walking and smoothly go to run. Watch out for your posture during running. On the day you need to run 40-60 minutes. At the end of the exercise, reduce speed and smoothly go to step. During this exercise, it is impossible to stop during this exercise. A good alternative run is an ellipsoid. This simulator allows you to perform the same movements as when running skiing. If you for some reason, you can not attend the gym, then go on a run of rough terrain. Ideally, if there is a park near the house, but you can make jogs even around your own home. If you want to get rid of the sides as quickly as possible, there may be a very effective walking in the mountain (tilt 10-15 degrees). Twenty minutes a day is enough to see the results after a few weeks.

In addition to running for those who do at home perfectly suit jumps with a skipping. Try to spend at least a minute and you will feel how the pulse accelerated and the first sweat spoke. Every day, increase the number of minutes you jump. Jumping through the rope is one of the best exercises for burning fat. And the flow of calories from jumping can be even more than from running. It is desirable to start from 10-20 minutes. But if you have a high body mass index, then jumping and running is better to leave at the later time when you lose a little bit. Otherwise, the risk of injury is large enough. Also do not forget about good shoes. In no case do not jump barefoot. You can very much damaging your knees or ankle.

To remove the sides, do not neglect the exercises directed directly to the training of problem areas.

For example, a very useful exercise of yoga, which you can perform almost anywhere. Sitting on a chair Tighten the stomach as stronger. Strain the abdominal muscles and delay in this position for 20-30 seconds, then relax. Five minutes a day - not so much, but the effect is amazing. Another good exercise to remove the sides in men, which can be done at home - Hindu squats. Stand straight, hands on the seam. Start squatting and follow it until the fingertips touch the floor. Then quickly straighten up. You need to repeat the exercise for three minutes daily.

If you have a fitball home, you can complement the day with the exercises on it. Lie on the ball back, the legs should be bent in the knees at an angle of 90 degrees, put the hands behind the head. Do not clutch them in the castle. Make 30 times lifting the case. The next exercise begins in the same position, but it is necessary to raise the housing at an angle, trying to reach the left elbow to the right knee and vice versa. Make it also 30 times per face. In the same position, start swing the press, but at the same time bend the left leg and pull the right hand to her and vice versa. The second hand should be fixed behind the head. Now liege on the phytball sideways so that the ball is located at the level of your waist. Hold onto the bottom of the ball, and put the top palm on the back of the head. Start raising the upper leg. This exercise works well with the abdominal muscles.

Twisting can be done without using Fitbol. Go to the floor and perform the same exercises that are indicated above. For lifting legs, go for one hand about the floor. The hand should be straightened. Also add a clip exercise. Source position - lying on the floor, hands stretched up, legs straight. Start how to twist, lifting at the same time up the hands and legs all in the same straight position. With the right hand, your hands should touch your press.

If you have a partner who can help in training, then you can turn on another good exercise to remove the sides. Lie on the floor, legs straightened. The partner must get up with your head, and you grab it with your hands for the shin. Raise your legs vertically, and your assistant must throw your legs into arbitrary sides. At the same time, you should not allow touches with the heels of gender. If you do one, you can make one more good exercise: lying on the floor Bend legs in your knees, keep your hands behind your head. Alternately straighten one leg, and the second is intense to the opposite elbow. Start performed from 30 times, gradually raising the amount.

If you have a Swedish wall or a horizon at hand, then hang on it and lift the legs at an angle of 90 degrees. Smoothly turn the knees to the right left and back. This exercise will strengthen not only abdominal muscles, but also your back. On the Swedish wall you can also raise your legs, holding them with straight. Such an exercise will help to make a stronger the lower part of the press.

If you have a barbell, make squats with it. In addition to the buttock muscles and the muscles of the legs, this exercise will strengthen your press. If there is a dumbbell, take one in your hand and, placing my legs on the width of the shoulders, take the slopes in the opposite side. Dumbbell will be a counterweight. Make 30 times, take the dumbbell to another hand and repeat the exercise.

Do not forget about nutrition. No exercises will be able to help you in the fight against sides if your day is filled with harmful products. Review your menu. Refuse fried, fat, semi-finished products and fast food. Replace gas production on natural juices and compotes. Do not forget to drink at least 12 cups of clean water at least 12 glasses without any additives. Smoked, sweets and pickles should also be removed from the diet. Revise the number of your servings. Perhaps you eat too rarely and a lot. It is better to eat fractionally, dividing meals 5-6 times.

The elegant slim figure is the subject of dreaming of many women, and that the majority of men dreams of a woman with a thin waist. One of the simplest, at the same time, with a reliable way, is the rotation hoop. This method allows you to cope with extra centimeters on the waist, remove boca And give the figure the sophisticated silhouette.

Articles on the topic:

• How to turn the hoop to remove the sides
• How to remove the sides with the waist

Question "Does an adult digested baby food" - 1 answer

You will need

• hoop (one or more)

Instruction

Select the hoop that will most suit you as much as possible. It should not be too difficult to not harm internal organs with intense training. You can choose, the so-called massage hoop is hoops that have massage balls or small spikes in our design, which have not only the most effective effect on the muscles, burning excess fat, but also improve the blood supply to the small pelvis organs than have a beneficial effect on women Health.

Make a workout. Before proceeding to rotation hoop, It is necessary to warm up all the muscles and reach in different directions. This contributes to the most effective result during training. And to better use the abdominal muscles, it is better to make respiratory gymnastics (enough minutes).

Move the stomach clockwise, while you need to stick with a small amplitude. It is important that the pelvis and chest remain motionless, the main emphasis must be made directly on the rotational movements of the stomach. The legs should stand as close as possible to each other, the ideal position will be: "The legs together", in this position the fat is most effectively incinerally bocax.

Make exercises smoothly (without sudden jolts, so you can avoid unwanted and wrong loads on the back).

Spin the wrap of an empty stomach and directly on the stomach, without clothes. At first, the bruises will certainly appear, but you should not wait until they pass, otherwise this process will become infinite, it is important to continue its classes.

Use multiple hoops at the same time. However, during classes, it is necessary to ensure that they rotate together, and not everyone in their trajectory.

Osin waist looks very feminine. Some beautiful representatives are lucky from nature and they do not need anything to keep the elegance of their shape. But most women have to fight for each centimeter in the abdomen circumference to form the waist.

Instruction

Looking at the pictures of the past years, it remains only to be surprised at the harness and the suspendedness of noble ladies, waistexcept as masins, and you won't call. But do not envy waist These women had the most ordinary, and the effect of harmony was achieved solely at the expense of the corset, tightening the internal organs and makes them serious harm.

To get a slim waist today, take advantage of a better natural corset, the role of whose well-trained abdominal muscles can be played. At the same time, it is not necessary to syntify itself on simulators, ordinary exercises for 10-15 minutes twice a week quite enough to strengthen the muscles.

Lie on the floor back down. Bend your hands, make them behind your head, lift your legs up, bend them in your knees, caviar must be parallel to the floor. Rimming the top of the body Try to get the left elbow right knee, delay in this position, how much it will have, slowly return to its original position.

Repeat the exercise for the right hand and left knee. Make about 10 approaches for each side of the body.

But the fortified muscles are unlikely to help achieve fine waistIf they are covered with a layer of fat. Start lose weight, and in combination with training, the dropped kilograms will immediately affect the state waist.

However, the masking waist will not be so spectacular if you do not learn to emphasize it with suitable clothing. Wear fitted things, but watch those not too narrow. Wide belts also attract attention to waist. This may seem strange, but the focus on the waist shifts and sleeves in length in?. They attract a look in to them, ending at the level of the belt.

Useful advice

A good effect in the formation of the waist can be achieved using the Pilates exercise complex.

Sources:

• how to make a waist aspen

Useful advice

During training, you can use special creams: anti-cellulite, massage, warming, from stretch marks that help keep track of skin, protecting it from declarations and loss of elasticity.

The presence of fat at the bottom of the abdomen and sides in men is a weighty reason for excitement, because the accumulation of fat in this area does not occur not only from overeating or low activity. This may be a consequence of a hormonal imbalance that needs to be identified and urgently take action, but, of course, not independently.

Causes of the appearance of fat on the abdomen and sides in men

1. Sibalance Gormonov

One of the first reasons for the appearance of the abdomen, which should be identified or excluded at all. The deposition of fat may be a consequence of a reduction in testosterone - a male hormone, which is normal, holds a stable weight. When it decreases, it is possible to increase women's hormones that can contribute to the deposition of fat on the female type - not only at the bottom of the abdomen, but also on the hips. In the future, such processes can lead to gynecomastia and a decrease in sexual function.

Therefore, in order to avoid the detrimental effects of hormonal disorders, it is worth checking the balance of sex hormonesAnd only a doctor can be appointed further therapy. Self-treatment and taking synthetic testosterone in incorrect doses can also translate excess male hormones in women's. By excluding this reason, you can safely understand the nutrition and training.

2. Slow metabolism

The rate of metabolic processes is a congenital factor. There are people with a specific constitution, at which rapid metabolism does not allow the body to accumulate fats. And it happens, on the contrary, a fat physique with slow metabolism. No matter how trying, a person suffers from overweight, and in order to somehow stabilize the weight, refuses himself in his favorite food and most products.

If the cause of fat on the stomach is slow metabolism, then it is necessary to approach the problem. To even lose weight, a person with a weak metabolism needs to be constantly monitored, because the problem itself will not leave. Power regulation and training process will be the necessary measure.

But in addition, even normal metabolism slows down over time. This may occur after thirty years, when a decrease in metabolic speed is a physiological norm. Maintaining an improper lifestyle, for example, untimely food, starvation, poor sleep, overwork and stress - reasons for reducing metabolism and fat accumulation, which, fortunately, can be adjusted.

3. Overbinding and incorrect diet

In most cases, this is the most common cause of the accumulation of fat on the stomach. The use of calorie, fat and easily-friendly food, which the body does not have time to recycle in large quantities for energy with a low-fat lifestyle, necessarily promotes obesity in the abdomen. To eliminate this reason, it is enough to exclude harmful products from the diet and add at least some physical exertion.

4. Beer.

It is impossible not to mention the dangers of beer - a beloved drink of many men who do not compare the cause of obesity of the abdomen with the use of this liquid. As part of this drink, not contained carbohydrates, so also phytoestrogens, which over time lead to obese on the female type. If you often use beer, but you want to get rid of the abdomen, first of all, give up the harmful habit.

How to remove the belly man

1. If you can see that in addition to the abdomen, fat begins to postpone on the hips, start from survey of sex hormones. The background alignment will stabilize the weight, subject to the following items.
2. Day Mode must be adjustedIf you wake up at lunch, but to lie late at night, tightly donning, the accumulation of fat inevitably. For the proper functioning of the digestive organs, the morning must be accompanied by a dense breakfast. By providing carbohydrates, the body receives energy for all its processes, including weight loss.
3. Carbohydrates should enter the body in the morning, maximum until 16.00. During the rest, the energy of carbohydrates is not spent, but is processed into fat. Therefore, in the evening, proteins, minimum of fats and carbohydrates in the form of fiber, which are contained in vegetables should prevail.
4. The last meal must end 3-4 hours before sleep. During this time, food must be learned so as not to create an excessive load on the digestive organs during sleep.
5. Hunger is also the reason for the accumulation of fat, Due to the slowdown of metabolism. The body stores fats during starvation, and frequent meals, on the contrary, disperses the metabolism, because for the accumulation of fat "in case of starvation", the body has no reason.

How to eat to remove belly and sides man

What you need to exclude

• Remove bad habits - the use of alcoholic beverages and beer.
• Exclude all simple carbohydrates with a high glycemic index, namely: sugar, confectionery and flour products (bread, pasta), cereals (corn, making, millet), high starch vegetables.
• Remove refined oils, animal fats (fat, oily meat, butter).
• Any carbohydrates, including fruits, are prohibited after 16.00, except for vegetables with a low glycemic index.
• It is prohibited by carbonated drinks, semi-finished products, sausages, pickles, canned food.

What can be used

• In the first half of the day, carbohydrates are allowed, such as: cereals, vegetables, fruits and berries with minimal sugar content, as well as natural juices.
• From proteins at any time are allowed: eggs, dairy products (milk, kefir, cottage cheese, unsweetened yogurt), low-fat meat (except pork, lamb, chicken skin), low-fat fish and seafood.
• Unrefined oils for refueling salads - 2 tbsp. l., nuts (up to 30 g).
• Drinks are allowed: tea, coffee, chicory - without sugar. You can use a natural sugar substitute - stevia.

What exercises a man can remove the belly

Important conditions for weight loss training is:

• Regularity - at least three workouts per week, including power loads.
• Fat burning can not pass locally - only in the abdomen area, so the set of exercises should be directed to the whole body.
• Training should not last less than 1 hour, but not more than one and a half.
• Number of approaches: 3-4 sets; The number of repetitions from 15.

Training plan

The program is suitable for training at home and in the gym, it is performed in a circle - one exercise after another without interruptions. Perform a complex every other way, thus, a week will work 3-4 training.

Day 1

Workout:, Running is 10 minutes.

1. (Air or with burden).

1. The rope is 50 times.

1. The rope is 50 times.

1. (without weight or with dumbbells).

1. The rope 50 times.

1. standing or.

1. The rope is 50 times.

1. (Full) - 30-40 times + short incineration lifts - 30-40 times.

1. The rope is 50 times.

Recreation: 30-60 seconds, repeating circular workout 2-3 times.

Day 2.

Workout - 10 minutes.

1. - 20 times.

1. or at .

1. Berp - 5 times.

Repeat complex 3-4 times.

Conclusion

The rest is no less important for weight loss, during the full-fledged eight-hour sleep the body is completely restored. Avoiding stress due to overwork, fats from food are not reserved in the depot, and the metabolic processes continue to function normally. To complete the abdomen, a whole complex is necessary - wakefulness and sleep mode, proper nutrition and training. Of course, no result will delay if you return to bad habits, so always follow the right lifestyle.

Tips in video format: how to remove the belly man

Not only women, but many men want to get rid of hateful sides. Fat deposits in the field of waist look not aesthetically and spoiled the silhouette of the figure in general. The answer to the question of how to remove the sides of the man, will usually be comprehensive and will include as.

The peculiarity of the male organism is, along with the lack of activity, improper nutrition and excessive beer, the cause of a set of excess weight may be its one - a decrease in the body of the level of male sex hormone testosterone. In view of this, the level of estrogen - female hormone increases, which can be a direct cause of accumulation of adipose tissue. But you can fight the problem in any case. The main thing is the right set of measures.

Before you understand how to remove fat from the sides of a man, you need to understand why it appears. First of all, we note that most of us are working today on sedentary work, and it prefers to rest on the TV with a TV. Lack of physical activity - A very favorable condition for a set of extra kilograms. Incorrect meals and overeating- Also a straight road to this. Another factor is harmful habits and stressprovoking excessive food intake and metabolic disorders.

It is necessary to understand that extra deposits in the waist area is not only ugly, but also dangerous. If the men's waist circle exceeds 88-94 centimeters, it can be a prerequisite for the development of diseases of the heart and blood vessels, diabetes and even oncology.

Abdominal fat (concentrating around the waist and sides) is a concentrate of cortisol stress hormone. Also note that he can accompany visceral obesity, in which the internal organs are covered with fat, and it provokes serious malfunctions in the work of the body and deterioration of health. Therefore, it is worth taking care of the figure not only for the sake of the appearance, but for the sake of preservation of health.

How to remove the sides of the man: the basics of proper power

To remove the sides of a man at home, you need to initially adjust your diet. Stick hard diets - it is pretty stupid, and not too efficiently, therefore the optimal option is the right, full and balanced nutrition. This is not only an excellent way to maintain a form without driving the body into stress, but also excellent prevention of numerous diseases and health problems.

Based proper nutrition on key factors:

• You need to eat often and small portions - 5-6 times a day. It helps to improve metabolism, prevent overeating and painful feeling of hunger.
• Portions should be small - 200-300 grams.
• Drink enough water - no less than 1.5-2 liters per day. It helps to maintain the normal functioning of the body, saturates the fabric moisture, makes it possible to control the appetite.
• Choose the right products. This will be discussed below.

There are products that actively provoke a set of fat in the sides. Mostly it is fat, fried, sweet, baking, smoked, pickles, fast food, various sauces, as well as sweet carbonated drinks and alcohol. Those who are planning to start the struggle for a slim figure, it is recommended to abandon them, replacing more useful. Build a diet stands on the following productswhich will affect the figure extremely beneficial:

• low-fat types of meat, birds, fish;
• milk and fermented milk products with a low fatness percentage;
• various seafood;
• chicken eggs;
• legumes;
• cereals;
• fruits and vegetables;
• vegetable oils;
• from the sweet, you can use honey, dried fruits, marshmallow - in moderate quantities.

Pay special attention to useful complex carbohydrates in the diet. They are saturated for a long time and help improve stamina. Causes, such as oatmeal and buckwheat, crude rice, wheat bran, in which there is a lot of zinc needed for the synthesis of the men's testosterone hormone. Also useful grain bread, which is recommended to completely replace white.

Having reducing the caloric content of your diet to only 1000 kilocalories a week, you can reset 1-1.5 kg of excess weight, and including the belly and sides.

How to remove the sides of a man physical activity

To remove fat from the sides of a man, you will have to love sports. You can practice at home or attend the gym - all at your discretion. Initially, consider the following recommendations:

• Love Cardio Loads. If you want to burn fat, they are even more important for you than power. It is necessary to devote to them at least 3-4 times a week and do not less than thirty minutes. You can choose what you like: running, bike, rope and so on.
• Do not get carried away with big weights. If you will dedicate training only by power exercises, the waist can become even wider, although there is a muscular mass. Remember that the first your task is to burn fat, and only then you need to work on the muscles.
• Include in training static load. Especially useful for the sides, the exercise "Planck", which shakes the abdominal muscles and helps to fight fat.
• Useful will be swimming. Visiting the pool at least a couple of times a week, you will soon see how your body changes for the better. But do not forget about other types of training.

To remove the sides, a man will help simple exercises, which can be performed both at home and in the gym. Do not heat yourself hard for one approach. It is better to make more sessions, but the number of repetitions in them should be acceptable for you. The optimal break between approaches is 20-30 seconds. Raise the load gradually. For example, each week you can add one approach.

Consider the best exercises on the sides for men who are divided into two groups - with weight and without it.

Exercises without additional devices (They can be performed at home daily).

Planck

We have already mentioned this efficient exercise that helps remove fat from the sides in men. It is quite simple to perform it. It is necessary to take the stop lying, leaning on the foot and palm. Keep legs together. The elbows should be clearly under the shoulder joints. The lower back does not count and do not wove it up. Draw in this position as much as you can - this time you need to regularly increase. You can alternate different options for the plank: side, on the elbows and so on.

Raising the corps

Lie on the back, put the hands behind the head, bend legs in the knees. Raise the housing, touching the thighs of the thighs. Repeat the maximum number of times.

Corps flexions

Lie on the back, straighten your feet, your hands should be along the body. Palms go on the floor. Raise your legs to the shoulders. When picked up, you can bend them a little, but do not breed your knees, but keep them pressed against each other.

Bike

Lie on the floor, your hands should be behind your head, bend legs in your knees. Legs perform movements imitating riding a bike. Elbows try to touch the opposite knee.

Exercises for the sides of men with additional devices, which ideally it is recommended to do in the gym under the control of a specialist.

Push on the press with dumbbells

Stand straight, bend your legs. In each hand, take the dumbbell. Bend elbows, press them to the torso in such a way that the dumbbells are at the level of shoulders. Through a push, straighten your legs and arms, turning the torso to the side. Then go back to the original position and do the same else.

Weighted thrust with one hand in the bar

Made in a special simulator. The V-shaped handle must be attached to the bottom unit of the simulator, stand in the bar, drawing on the elbow. Take a hand in one hand, tighten it to the thighs, straighten yourself. Hold this position, straining the muscles of the bark. The same need to repeat for another hand. It is recommended to make at least three approaches with a number of repetitions of at least 5-10 each.

Exercise with roll-auto

Stand on your knees by putting them on the width of the pelvis. In the hands, take the handle of the Roller, the shoulder joints position over the brushes. Strain the belly, push the rollover and a little right, as far as possible, but without the deflection of the loaf. It is necessary that the arms and legs straightened. Return to the original position and repeat the same thing. All it is recommended to make three approaches of ten repetitions in both directions.

Side exercise with dumbbells

It is necessary to put legs on the width of the shoulders, take in each hand to the dumbbell. Perform slopes to the side, bending the opposite hand at the elbow. Do the same for the other side. You can also perform this exercise, straightening the hand to the tilt completely and leading it to the head.

Another simple way to remove the sides of a man with exercises - it bodiflexwhich is available anywhere and ever. Bodiflex is a type of respiratory gymnastics, which does not require special efforts, but at the same time it is very effective. You can start from the simplest option. Stand straight, make a slow exhalation through your mouth, then breathe hard through the nose, as much as possible the belly. Now actively and dramatically exhale through your mouth, breathe. At the same time, the stomach must be drawn to the ribs. Hold in this position as much as possible, for a start there will be quite at least ten seconds. Repeat at least three times. To enhance fat burning, you can perform certain exercises, such as twisting or slopes during the breath delay. Also, the bodyflex can be performed in the lying position or sitting.

Now you know how to remove the sides in men. It is not so difficult, just enough to reconsider your lifestyle, including physical activity in it and correct the diet.

Video exercises from sides for men

The beauty of the muscular and taut male body is captured by many artists and sculptors. Strong elastic tors of Apollon are decorated with vintage buildings. Modern men earn a living by physical labor, and mental, as a result, their figure is far from ideal. "Outstanding" place, testifying to conduct a sedentary lifestyle of his host, are the belly.

With age, fat folds on the sides and throughout the body increase with such quickness that their owner is experiencing many problems, including health-related. How to remove the belly of a man at homeif he leads a sedentary lifestyle and moves exclusively on personal transport? It will be done very difficult, he will have to change a lot: change the habit of nutrition, lead an active lifestyle and stop leaning on beer.

Before solving the problem, it is necessary to deal with its reason. The fact is that in some cases it is not enough to simply engage in physical education and change the diet. Obesity in the abdomen area in a man may arise due to hormonal disorders and a number of diseases that need to be treated. For this you need to be examined for hormones at the endocrinologist. The doctor will prescribe hormonal therapy, diet and chooses gentle physical exertion. We have already told about this in more detail in the case of the causes of excess weight. If the man is healthy, but it "decorates" the belly, the reasons for this may be different.

High calorie and fatty food

Many men feed their belly with fatty foods and fast food, completely ignoring plant food. It is believed that this is a male food. The result of such bullying over its organism is a round and volumetric stomach.

The lack of vegetative food in the diet adversely affects the intestinal motorcycle. As a result, the metabolism and sides and belly appear fat deposits!

The stretched stomach requires an increasing number of food, the press muscles begin to stretch, and can no longer keep hanging over the "Beauty" belt. As a result, the man appears shortness of breath, the blood pressure increases and the heart work is disturbed. The big belly is not only ugly, the man of his wearing falls into the risk group by heart attack and stroke.

Pivo abuse

Most men unites love for beer. What do they get in return to their feelings from this drink? Relaxation, thickening thirst, intoxication and, of course, a big belly. Though the fact of obesity from beer many deny, it is difficult to argue with these arguments:

• Beer - Caloric Drink: 100 g contained 40 kcal. 1 glass of beer will bring the body of a man's 200 kcal, but he is unlikely to stop on one glass.
• Beer is always accompanied by greasy snacks.
• When using 1 l beer, the stomach is significantly stretched in volume.
• It is proved that in beer there are female hormones of plant origin. A man regularly receiving such "hormonal therapy" begins to acquire a female figure: he grows belly, chest and even hips.

Therefore, to the question of how a man to reduce the beer belly in a short time, the answer suggests itself: to remove this drink from its diet.

Correction of the regime

To remove an ugly beer belly. A man needs to keep the right nutrition, day mode and do exercises for the press. It will help a thick guy to lose weight sauna, massage and motor activity. Many men neglect the regime of the day, and in vain, the overwork will not only affect the general well-being, the body will include their protective functions and will accumulate energy about the supply in the form of fat deposits.

Therefore, to remove fat deposits to follow the day:

• sleep at least 6 hours a day;
• avoid stress;
• eat regularly and correctly;
• refuse alcohol and smoking.

To remove the stomach, such a diet is needed, with which a man will be fed, but at the same time lose overweight. The protein low-carb diet is ideal for a man in a short time can remove the belly and sides. With its help, you can lose weight and increase muscle mass, subject to physical activity.

Products are allowed:

• meat;
• fish;
• raw and boiled vegetables (except potatoes);
• legumes;
• cottage cheese, yogurt, sour cream, cheese, kefir;
• tea, coffee without sugar;
• greens.

You should refuse the following products:

• of bread;
• sweet;
• sweet fruits;
• crypanic porridge.

An important condition for a protein diet is to comply with drinking mode: 1.5 liters of fluid per day.

What exercises to remove the belly man

Remove the belly man will help exercises to strengthen oblique muscles. It is good to do them in the gym on special simulators under the guidance of an instructor. And how to quickly remove the stomach and sides at home?

Observe the diet and perform the following set of exercises for muscle press:

• From the position of lying with the hands behind your head to raise the case, while the lower part of the body should remain fixed. It is necessary to perform this in 3 approaches, ranging from 5 times. Improve the load as the press is strengthened.
• To lie on the floor, the hands bent in the elbows, put the head. Raising the body touch the right elbow of the knee raised and bent left legs. Repeat, change your hand and leg. Perform 2-3 approaches, start from 10 times in each direction.
• Lying on the floor with stretched along the trunk rivers raise straight legs to an angle of 90 0, lower legs. Continue to perform until the stress of the abdominal muscles will not feel. It is recommended at least 5-7 times 2 approaches.
• With this exercise, the load on the transverse muscles of the press increases, contributing to weight loss. To perform it, you need to get up on all fours. Back straight. Tighten the stomach and feel the load on the press muscles, withstand 20 sec., Then relax. It is recommended to do at least 10 times, then increase gradually load up to 30 times.
• Get straight, take the dumbbells from 3 kg. Making slopes ahead, holding hands with dumbbells straight. Repeat at least 10 times.

It is better to change the sequence of exercises to diversify them so that the body does not get used to and the effect has not decreased. It is preferable to engage in the morning, not less than half an hour. In the first days of workouts, it is better to pay attention not to the number of exercises performed, but their proper implementation. You should not do exercises only on one group of muscles, it is better to alternate them, otherwise the next day you can experience unpleasant sensations in the whole body.

Attention! You can remove the belly only with regular classes, in the first 2 weeks the load on the muscles should be gentle, then you can increase it.

Singing the exercises with a contrasting shower, massage and sauna to remove the boring fat you can quickly. You can quickly remove the stomach you can only when the goal and the man firmly decided to follow it. Be sure to comply with the diet and mode, then the effectiveness of physical activity will be noticeable in a month when it will need a new hole on the belt.