The problem of excess weight worries not only women, but also men. The most widespread problem is the big belly and sides. The problem arises due to malnutrition, minimal activity and bad habits. Men who are interested in how to effectively remove the stomach and sides should prepare for hard work, as the extra centimeters in this area go away slowly. To get the result, it is necessary to approach the solution of the problem in a complex way: adjust your diet, normalize your daily routine and start playing sports.
Diet for a man to remove the stomach and sides
Let’s start with nutrition, because success depends on it to a greater extent. The first thing to do is to audit the refrigerator and throw out high-calorie and unhealthy foods from it: sweets, smoked meats, sausages, pastries, mayonnaise, fast food, chips, etc. Another enemy of a beautiful figure is alcohol. If you are interested in how to lose weight and remove the stomach and sides, then develop your diet, focusing on the principles of dietary nutrition:
The basis of the menu should be protein products: fish, lean meat, seafood, cheeses and dairy products.
Eating should be fractional, that is, the daily menu should be divided into 6 meals. Additional snacks will help maintain metabolism and eliminate the appearance of hunger.
Morning should start with 1 tbsp. water with lemon, which will have a positive effect on the digestive system.
Food should only be prepared by boiling, roasting, stewing, and steaming or grilling. Thanks to this heat treatment, you can save a lot of useful substances, while not increasing the calorie content.
Breakfast is the most satisfying meal, but dinner is the least calorie.
Be sure to include foods that include complex carbohydrates, as well as vegetables and fruits in the diet.
An equally important rule is to drink 2 liters of water every day, which is necessary for weight loss. Divide the given amount into several parts.
What exercises can be used to remove the stomach and sides?
Training for weight loss should be carried out regularly, and since the abdominal muscles have the ability to recover quickly, you can do it every day. The best option for weight loss is the alternation of strength and cardio training. To do exercises follows in three sets of 15-20 times.
Exercises to remove the stomach and sides:
“Climber”. Get into a plank position with your body in a straight line, and place your hands under your shoulders. Alternately bend your knees and pull them towards your chest. It is important to ensure that the knee looks straight ahead. Try to do the exercise at a fast pace without holding your breath.
Reverse twists. Speaking about how to remove the stomach and sides of a man, it is impossible not to mention this effective exercise, which puts a load on the upper and lower press. Sit on the floor, hold your hands along the torso. Raise your legs bent at the knees so that your thighs are parallel to the floor. Inhaling, lift the pelvis up, performing twisting. At the end point, the knees should touch the chest. After fixing the position, exhaling, return to the IP. If your belly is too big and crunches are difficult to do, then start with a simple variation, lifting only your upper body or just your legs.
Tilts. To perform this exercise, take a dumbbell in one hand and hold it to the side near your hip. Perform tilts, trying to lower the projectile as low as possible, stretching the muscles. Repeat on the other hand as well.