Being overweight is a problem that not only women face. Increasingly, the problem of obesity has recently arisen among the stronger sex.
Weight loss exercises for men are in great demand. Sport is a great opportunity not only to burn excess calories, but also to normalize the work of the heart, strengthen muscles. Regular exercises at home will allow a man to lose weight and give his body a beautiful relief.
Men's weight loss system: what it includes, health hazard of body fat
Excess weight affects men’s health much worse than women’s. If a representative of the stronger sex has a “beer belly” and does nothing to lose a few pounds, over time, fat deposits will adversely affect the work of the heart, respiratory system.
In addition, in well-fed men, the production of estrogen (female hormones) is enhanced. As a result, hormonal imbalance, low testosterone in men and a general deterioration in health status.
An interesting fact - men lose weight easier than women. If you find the right approach, for a month a representative of the stronger sex can lose 20 kg.
Exercises for losing weight of men at home in combination with proper nutrition and a positive psychological attitude give an amazing result.
A proper weight loss system should include:
• strength and cardio training;
• exercise in the morning (regularly, this should become a habit);
• balanced diet;
• walks in the open air.
The correct construction of the diet of a losing weight man, an approximate menu for a day
You can not achieve an effective result if you do not monitor the food consumed. A man can play sports, run in the mornings and even visit the gym, but if you ignore the simple rules of the diet, the fat layer will never go away.
Before you start doing weight loss exercises for men, you should learn to eat right.
From the diet are excluded:
• carbonated drinks, alcohol consumption is minimized;
• chips, crackers;
• canned food, sausages and other semi-finished products;
• mayonnaises, ketchups, any store sauces;
• white fresh bread;
• spicy dishes;
• Sugar and salt are minimized.
Approved Foods
1. A balanced diet for a man must include meat. It can be a rabbit, chicken, turkey.
2. It is also necessary to use fermented milk products and fish (low-fat varieties).
3. Whole grain cereals (oatmeal, buckwheat, brown rice).
4. Freshly squeezed juices, green tea.
5. Instead of sunflower oil - olive.
6. Pasta, but only from durum wheat.
Sample menu for 1 day
1. Morning. Oatmeal (oatmeal) cooked in water or non-skim milk, a glass of green tea.
2. Snack. Rye bread with butter and a slice of cheese.
3. Lunch. Vegetable stew, 2-3 chicken cutlets.
4. The evening. 200 grams of boiled pasta and 100 grams of seafood.
If a man feels severe hunger before going to bed, you can drink a glass of kefir or natural yogurt.
When the daily diet is established, you can begin to exercise for weight loss for men.
Exercises for weight loss for men: working out the calf muscles and the press
The best exercise for weight loss for men is exercise on the abs, twisting, while the legs must be kept raised, bent at the knees. It is important to know how to swing the press correctly.
This workout is recommended in the morning, 30 minutes before meals. If the representative of the stronger sex has just started to play sports, you can not immediately strain. The first week the exercises for the press are performed in 15 sets, the next week in 20, then more. Why keep your legs raised at right angles? It is easy to explain. Such a situation loads muscles more, which means that the result will be better.
Regular squats - This is also a good exercise for losing weight for men. They can be performed both according to the classical scheme, and with some "improvements".
Squat Options
1. Focusing on the whole foot. This type of exercise allows you to maximize the load on the muscles of the legs and hips. Squatting will not be as easy as it may seem. For the best effect, it is recommended to do 30-40 approaches daily.
2. With dumbbells. In each hand, a man must take a dumbbell with a minimum weight of 2 kg. This will complicate the task a little; during squats not only the calf muscles will work, but also the arms.
3. Squats with lunges. Starting position - standing, one leg is left to the side (straight). After that, you need to start squatting as it turns out. After a week of training, the muscles get used to and the exercise does not seem so hard.
4. "Half squats." Starting position - standing, legs spaced shoulder-width apart. Then you need to bend them a little in the knees. 15 squats are performed - not until the end, but until the man feels tension in the muscles.
Dumbbell Strength Exercise
Additional weighting agents are indispensable for men who wish to lose weight at home. Dumbbells are great for this. The optimal weight of the inventory is 2 kg (1 piece). Exercises for weight loss for men with dumbbells give an excellent result after the first week of training.
1. Starting position - standing, while the legs are spread across the width of the shoulders. In each palm, a dumbbell is clamped, hands in turn rise to the chin, then lower back. The main thing is not to rush. The slower the man will perform the exercise, the greater the effect of him will be. The number of approaches - for each hand at least 2 times.
2. Starting position - standing, arms with dumbbells raised above the head. All actions are performed synchronously. Hands drop in front of you, then come back. It is necessary to do 2 sets of 15 times.
3. The man becomes straight, legs shoulder-width apart, hands with dumbbells down (at the seams). At the same time, with both hands, swings are performed to the sides, then slowly it is necessary to return to the starting position. This exercise is repeated 25-30 times.
4. Starting position - standing, legs straight, body tilted forward at right angles. Hands with dumbbells fall down, then simultaneously rise to the sides. The exercise is repeated 20-30 times, after a week of training, the number of approaches can be increased.
Weight Loss Exercises for Men: Abdominal Muscle Training
How to remove the stomach? This question interests many representatives of the stronger sex. You can’t take a strict diet, since the male body requires more Kcal and energy. To get in shape, remove your stomach and pump up your abdominal muscles will help simple exercises that you can perform at home.
1. Starting position - lying on your back on the floor, legs at a right angle abut against the wall. The body must be lifted from the floor by no more than 20 cm, 2 sets of 25 times are performed. This exercise for weight loss for men quickly allows you to get rid of the abdomen.
2. Strap - This exercise involves all muscle groups at once. At first glance, it might seem that it is very simple, but it is not. Keeping one position is difficult for those who do not play sports. You need to lean on the floor with your hands and toes, you can not bend them, your back should remain flat. In this position, you need to hold out for 1 minute for a beginner, then the time increases. The bar is recommended to be done 2-3 times a day.
How to organize morning exercises: a plan for a good start to the day
If a man decides to get in shape, he must accustom himself to doing exercises every morning. It usually takes no more than 20 minutes, but after a month of classes you will enjoy an excellent result.
What weight loss exercises for men should be included in exercise
1. Press swing - 2 sets of 15 times.
2. Squats without lunge - 25 times.
3. Squats with lunges - 15 times on each leg.
4. Any strength exercise with dumbbells (inventory weight of at least 2 kg per arm).
5. The bar is the best option for finishing charging.
Carrying out exercises for weight loss for men it is necessary to remember that the best result can be achieved only if a person begins to eat right.
A balanced diet in combination with sports is the key to excellent health and the absence of excess fat.
