How to lose weight man at home without harm health.

Weight has become a problem of the generation and it bothers not only women but also men. The main plus for men what to throw pounds they are much easier than girls.

How to lose weight man at home

For proper weight there are a few rules that should be followed. Not everyone agrees exhausting to swing and build muscle, so you can start with a healthy way of life:

To lose weight, not die from hunger. The calorie content of food is important when losing weight, but the lack of some elements can lead to deterioration of the metabolism in the body. It will cause a poor metabolism, and food will not turn into energy, and back in fat. Fasting is not necessary, it is better to divide the daily rate for 4-5 receptions and eat every 2-3 hours.

Go to bed on time, do not linger in front of the TV or computer. The effective return of vitality to be place by 11 PM, try it time for sleep.

Do not eat a lot of food – it leads to a stretching of a stomach and a stronger sense of hunger. Saturation comes on 15 minutes after a meal, so the table should be a little hungry.

Forget the beer and other alcohol, Smoking. These factors are very slow weight loss process.

One

Motivation

The desire to change your body is a critical step on the path to harmony. You can buy special fat burners and dietary supplements to supply the house an exercise bike, but without the serious purpose of the determination will not last long. Motivation on the way to the perfect body needs no less than a quality exercise program, or diet. Each person needs to determine for yourself what will move him to the goal, usually, is:

  • example for the athlete in bodybuilding;
  • specific weight (for example, 70-75 kg);
  • the desire to please the girl;
  • to be entered in your prom suit etc.

All the real ways to lose weight, necessarily, on the basis of their own free will. When one man is not enough for her to give up flour, alcohol, this lack of motivation. The first step on the path to a beautiful image – a strong desire to change your body and to get the most exposure. All the other stages of weight loss be catalyst: exercise, diet, refusal of harmful habits.

Diet

The food will be the main direction in the issue of weight loss, along with exercise stress. Reducing the number of calories will cause excess food will not be deposited as fat and the man will begin to lose weight. This does not mean that you should starve yourself, mens diet is very different from women. The metabolism of the body man a higher than in women, the energy requirement too. There are several options of diet for a strong half:

Humilis-carbo diet. This diet is for guys designed for fast fat burning. Introduced strict restrictions in food, eliminates almost everything from flour, we can only boiled meat, cereals, porridge. It is not recommended for men while cooking use of salt, hot spices. Long to sit on it because of the body's resources are depleted. There are many contraindications for this method.

The protein diet. Designed for the maintenance of muscle mass, is often used by athletes for drying time (a maximum reduction of body fat with preservation of muscle). Diet includes poultry meat, eggs, cereals and dairy products (cheese, sour milk), which contains a lot of protein. Eliminated all flour, spicy, fatty and fried cakes.

The classic diet. The essence is to eliminate bad foods and increase water intake, vegetables and fruit. The main task – to reduce the intake of calories below calories do not exceed their costs.

Two

Products

As a rule, the representatives of the stronger sex be faced with greater physical activity, because you need energy. For this reason, weight loss products are not strict boundaries.

Diet program for guys divided into several categories of products: under strict locked (red);

valid only in the morning (yellow);

allowed without restrictions (green).

Red

This category includes those types of foods that should be completely excluded from the diet. Does not work lose weight fast and achieve the desired results, if you will not give up mayonnaise, milk, fast food, alcohol, fat, yeast, ice cream, too greasy food (fries, red meat, etc.). All of these products will contribute to weight gain.

Yellow

This group includes options that can be eaten, but in small quantities and only 2-3 hours a day. The male body still needs some carbohydrates to maintain the required energy supply. You can until lunch to eat sweet fruits, pasta, dried fruit, sausage, lean meat (chicken, beef, Turkey, lamb), tasty cakes, chocolate, cheese.

Green

In this category there are no restrictions, this group makes up the largest part of the diet.

This includes:

  • liquid acidum-lac products;
  • seafood;
  • vegetables;
  • eggs;
  • buckwheat;
  • apples;
  • currants.
Three

Tool for weight loss

This additional dietary supplements, pills or drinks that help to reduce the feeling of hunger and lose weight. Can be divided by all means how many groups:

  • Sports Supplement. Be used for the maintenance of muscle mass, improve endurance and energy reserves. In some cases, perform the role of a full meal, if you're at work and cook up anything useful. This can include protein, creatine. They do not contain fats, carbohydrates and other harmful elements, which contribute to weight gain.
  • Tablets to suppress appetite. It is rigid so that the dull feeling of hunger, reducing the number of calories per day. The reception of such drugs should be agreed with the dietician.
  • Vitamins. In some cases, bad digestion, due to the lack of trace elements and mineral substances. Vitamin complexes will help to enhance the metabolism and also will have a positive effect on the body.

Exercises at home

To weigh less, do not have to go to the gym. There are certain exercises that can be carried out even in a Studio apartment. The main goal of these trainings is to increase your heart rate (heart rate) and to start the process of weight reduction. To lose weight through strength training will not work, so the extra weights you don't need. At home you can do the following exercises:

  • Jumping on the rope. Regular morning hours with this training you will get enough anaerobic capacity to enhance the metabolism. Each session will last 20 minutes, the jumps (with breaks).
  • BERPI. An effective exercise which consists of a large number of muscle groups and provides cardio material onere. From a standing position without problems, you will sink into a squat with your hands make on the way to the floor, then make a jolt kicking back, take a position for push-UPS. Do a pushup, return to the squatting position, then jump high up, slamming over his head in his hands. It is a repetition, then these people need to be 10-15 in one cycle, which should be 2-3.
Four

How to lose weight

When you decide to change your look, do not forget that each and every business need to seek the Golden mean. To lose weight a man is easier, but reducing the weight should be no more than 4 pounds in a month, not to create for the body a stressful situation. Too rapid reduction can be bad to affect performance on some systems. Diet does not need to be too strict, with the refusal from proteins, carbohydrates lead to migraine, General weakness, affecting the activity of the brain and health in General.

The best option will be a fractional meal, the total amount of food should be divided into 5-6 receptions in day. Of weight gain easier, if the body will not experience hunger. Without sport are not working, if a man wants a beautiful body. Unlike the girls, and the guys is not enough just to be thin, to be muscular. It is easier to lose weight through running, gymnastics, intense anaerobic exercise: exercise bike, treadmill. circuit training.

In 25 years

Age really is important when losing weight because the metabolic processes over time, deteriorate and lose weight becomes more difficult. Weight gain from 25 years, you can quickly and without difficulty.

You need to follow a few simple recommendations, which are explained below:

The reduction of carbohydrates.

To lose weight, avoid sweet and fat (cookies, cakes, muffins). A young body can easily deal with the rest of the food, you can occasionally eat pasta, but give them the advantage of the buckwheat, oatmeal. Tobacco and alcohol, should be deleted. The dinner should be, not later than 4 hours before bedtime.

Increased physical activity will help to accelerate the metabolic processes. Well suitable for this purpose is Jogging in the fresh air, circuit training in the gym. It is important to raise the cost of calories during the day, so that they exceed the receipt together with food.

Will help you to lose weight a proper rest. Try to go to sleep before 23.00, avoid strong emotional stress.

In 30 years

If necessary, you can lose half a kilogram a week, if you just reduce the number of calories consumed. Lose weight in 30 years is still difficult, because the metabolism is still high. The reason for the weight gain typically lies in the reduction of physical activity, so you will need to begin to play the sport. Do not have to go 4-5 times in the gym, to start you can lose weight with regular walks on fresh air for 40-60 minutes. Then you have to go Jogging for 15-20 minutes.

As a rule, to lose weight, you should reduce the daily intake from 500-600 calories and the weight will start to decrease. You can diet to take meat, but you will have to start to prepare on pair or to boil. The lion's share of the calories a person gets from sweets (cakes, candy, cookies), so you should reduce its consumption as possible. A combination of proper diet and moderate exercises will help you lose 4-6 kg per month.

Five

In 40 years

At the end all of the processes in the human organism to begin to slow down. For this reason, lose weight in 40 years harder than before. Not the last role is played hormonal changes that lead to a mid-life crisis. Often it becomes the reason for the dissatisfaction of men with their body and etc. If a rapid change in the way of life the result is not always positive, so that the process should proceed in stages:

The sport is absolutely necessary. The intensity of the workout depends on the initial training, if there was a long pause, and then start with the intensive walk. When you feel that has ceased to choke at the same time, you can go to Jogging. A daily jog will help to burn the excess calories that come in. At desire it is possible to carry out cardio in the gym: stationary bike, circuit training with weights. It is important always to follow the heart, so as not to overload the circulatory system.

Food must be balanced. It is advisable to reduce the number of fried foods to a minimum. All other points are consistent with the above: more fruits and vegetables, less starchy foods and sweets.

Six

How to lose weight in the stomach

This is the main problem area, where the accumulated excess fat. Women often suffer from the legs and buttocks, and men think, how to remove belly fat. Beginners mistakenly believe that it is possible to lose weight in a particular region. To lose weight in the stomach you will only with total weight loss. In order to achieve a beautiful and flat seal, you need to actively engage in this sport.

Eating should be so the basic elements were received in the following proportions:

  • carbohydrates 30%;
  • fat – 20%
  • proteins – 50%.

Contains a diet of cereals, fresh fruits, vegetables and whole wheat bread. Remember that if you reduce calories, the amount fat will start to decrease, but the body will not look at the sport. Sport helps to bring the muscles in tone and maintain muscle mass. It is advisable to work the whole body, but specifically for the abdominal exercises use the following exercises:

  • classic twisting;
  • by twisting;
  • exercise "Planck";
  • training with the wheel.

To perform the exercises you need to be as long as the muscles begin to "burn". Only in this way you will be able to lose weight and to develop a beautiful, smooth belly. Increase the number of sets and repetitions gradually, so that the muscles get used to the loads. A proper diet and active physical exercise will help you to lose weight and after a few months they will wear clothing, a few smaller sizes.

Seven

How to lose weight in the gym

The gym has all the conditions for complete training for weight reduction. This is the second major component in losing weight (the first power). A variety of simulators and shells helps to choose the optimal program. To lose weight in the gym will help the cardio and workout in the round-Robin. After a workout you can do on a treadmill for beginners you can use the following scheme:

  • The first phase. 2 minutes running and 2 minutes walk. Duration – 15-20 minutes.
  • The second phase. 2 minutes running 1 minute walking. Duration 15-20 min.
  • The third phase. 5 minute run 1 minute walk. Duration 20-25 min.
  • Stage 4. Run without stopping for 20-30 minutes.
  • Stage 5. The increase of the duration of the Jogging of your personal opportunities.

It is useful to perform circuit training. The principle is that you can select the 5-6 simple exercises for different muscle groups and perform them in a row without rest. Training should be performed 3-5 circles, among which the residence is no more than 2-3 minutes. This is a great way to lose weight, if you want to spend for a sport not more than 40 minutes (including warm-up).

02.08.2018