How to lose weight at home, without damaging your health.

Weight problems has become the generation that bothers me is that not only the women but also the men. The main plus of the men to throw pounds is much easier than the girls.

How to lose weight man at home

The proper weight there are a few rules which must be followed. Not everyone agrees, tired of the swing, you build muscle, so you can start your healthy lifestyle:

To lose weight, don't starve. The calorie content of food is important when losing weight, but the lack of certain elements can lead to deterioration of the metabolism in the body. This causes poor metabolism of food does not turn into energy, then back to the fat. Fasting is not necessary, it is better to divide the daily rate of 4 to 5 bets to eat every 2-3 hours.

To bed on time, don't hesitate to the TV or the computer. The effective restoration of vitality takes place on the 11 PM, try this time to sleep.

Don't eat a lot – this means that she's prolonging the stomach, or a stronger feeling of hunger. Saturation comes, 15 minutes after meals, so the table should be slightly hungry.

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

A

Motivation

The desire to change the organization is a critical step on the path to harmony. You can get advanced fat burner, diet supplements, to supply the house a bike, but without the serious purpose of the definition of not last long. Motivation on the way to the perfect body needs no less than a quality exercise program, or diet. Every man must determine for yourself what will move him to the goal in general is to:

  • an example of the athlete in the bodybuilding;
  • specific gravity (for example, 70-75 kg);
  • the desire to please a girl;
  • the prom dress, etc.

The real way to lose weight necessarily based on your own willpower. If a guy is not enough for him to leave flour, alcohol, it's the lack of motivation. The first step on the road to a nice number – a strong desire to change the body to the maximum exposure. All other stages of the weight loss a catalyst: exercise, diet, refusal of harmful habits.

Diet

Food will be the main direction, the issue of weight loss, and stress. Reducing the number of calories is causing the excessive food is not be deposited as fat, you begin to lose weight. This does not mean to starve yourself, man diet is very different than the women. The metabolism of the body guy is higher than the women's, energy needs. There are several options in the diet have a strong party:

Humilis-carbohydrate diet. This the diet the guys are designed for fast fat loss. Introduced severe restrictions on food, eliminates almost all of the flour, just the cooked meat, cereals, porridge. It is not recommended for men while cooking, use of salt, hot spices. For a long time to sit because the body of the source are exhausted. Many contraindications to this method.

The protein diet. Aims to maintain muscle mass, it is often used by athletes during drying (up to reduce body fat preserve muscle). The diet includes poultry, meat, eggs, cereals, dairy products (cheese, yogurt), which contains a lot of protein. Eliminated all flour, spicy, greasy, fried cakes.

Classic diet. The point is to eliminate bad foods and increase water intake, vegetables, fruits. The main task– to reduce the calorie intake during the calorie intake does not exceed the costs.

Two

Products

As a general rule, the representatives of the stronger are faced with greater physical activity, that's why you need the energy. This is the reason why weight loss products there are no strict limits.

Nutrition program guys divided into several product categories: strict closed (red);

valid only in the morning (yellow);

free without restrictions (green).

Red

This category includes those foods that should be completely excluded from the diet. Does not work lose weight quickly achieve the desired result, if you don't give up mayonnaise, milk, fast food, alcohol, fat, yeast, ice-cream, too greasy food (potatoes, red meat, etc.). These products contribute to weight gain.

Yellow

This group includes the opportunity to eat, but in small quantities, only 2-3 hours a day. The man's body still needs some carbohydrates to maintain the required energy supply. Maybe until lunch to eat, sweet fruit, pasta, dried fruit, sausages, lean meat (poultry, beef, Turkey, lamb), salt cake, chocolate, cheese.

Green

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

This includes:

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

Tool for weight loss

This additional dietary supplements, medicines, or drinks that help to suppress your hunger pangs and lose weight. Divisible means that a lot of groups:

  • Sports Supplement. Used to maintain muscle mass, improve endurance, and energy reserves. In some cases, perform the role of a full meal, if you work, then cook up anything useful. It contains protein, creatine. They do not contain fats, carbohydrates, and other adverse elements which contribute to the weight gain.
  • Tablets to suppress your appetite. It's more hard means to dull the hunger pangs, reducing the number of calories per day. The reception of such medicines should be agreed with the dietitian.
  • The vitamins. In some cases, bad digestion due to lack of trace elements, mineral substances. Vitamin complexes will help to improve metabolism and overall positive effect on the body.

The exercises at home

It weighs less, you don't have to go to the gym. There are special exercises that can be performed, even in a Studio apartment. The main objective of these training courses are designed to increase the heart rate (heart rate), and then start the process of weight reduction. To lose weight through strength training will not work, so additional weights you don't have to. At home the following practices:

  • Jump to the rope. The regular morning hours this trainer enough anaerobic capacity to enhance the metabolism. Each meeting will last 20 minutes, jumps (with breaks).
  • BERPI. Effective practice, which involves many muscle groups that cardio tangible oner. From a standstill smoothly, sinking to a squat, the hands, the floor, and then a push kick-back in place of the push-UP. Finally, a push-up, back to the squatting position, then leap upwards, slamming over his head in his hands. This is a repeat, perform these people have 10 to 15 a cycle, which is 2-3.
Four

How to lose weight

If you decide to change your appearance, do not forget that every business should strive to the Golden mean. To lose weight a man is easier, but reducing the weight should be no more than 4 pounds in a month, you don't create the body to a stressful situation. Too fast decrease could badly affect the performance of some systems. The diet should not be too strict to reject the proteins, carbohydrates drive, migraine, general weakness, affecting brain activity, and health in general.

The best solution would be to use the burst option, the total amount of food should be divided into 5-6 receptions in day. Losing weight will be easier, if the body does not experience hunger. Without it, the sport does not work, if a guy wants a beautiful body. Unlike the girls, boys, it's not enough to be thin, muscular. It's easier to lose weight through running, gymnastics, intense anaerobic exercise: exercise bike, treadmill. circuit training.

The 25-year

Age really matters when losing weight because the metabolic processes decline over time, to lose weight getting harder and harder. To lose weight 25 years, you can quickly and without difficulty.

Follow a few simple recommendations are described below:

The reduction of carbohydrates.

To lose weight, avoid the sweet, fat (cookies, cakes, muffins). A young body can easily cope with the rest of the food, occasionally eat pasta, but prefer the buckwheat, oatmeal. Tobacco, alcohol, should be deleted. Dinner should be no later than 4 hours before bedtime.

Increased physical activity helps to speed up the metabolic processes. Well suitable for this purpose, the Jogging, the fresh air, circuit training in the gym. It is important to raise the cost of calories during the day, thus, exceed the invoice together with food.

Help to lose weight, the proper rest. Try to sleep before 23.00, avoid strong emotional stress.

30 years

If necessary, you can lose a pound a week, if you just cut the number of calories consumed. Lose weight in 30 years, it is still not difficult, because the metabolism remains high. The reason for this is that the weight gain typically lies in the reduction of physical activity, you should start with sports. I don't need 4-5 times in the gym, to start you can lose weight with regular walks in the fresh air 40 to 60 minutes. Then you should Jog for 15-20 minutes.

As a general rule, to lose weight, then you need to reduce your daily intake by 500-600 calories, and the weight, and then begins to decrease. You can diet to take away the meat, but you have to start to prepare the party, or have to boil. The lion's share of calories a person gets the sweets (cookies, candy, cake), so you need to reduce the consumption as much as possible. The combination of proper diet and moderate exercise will help you lose weight 4-6 kg per month.

Five

40 years

Finally, the processes in the human body begins to slow. This is the reason to lose weight in the 40 years it's harder than before. Not the last role in the hormonal changes lead to the midlife crisis. Often this will be because of the discontent of the men the body's figure. If rapid change in lifestyle, the result is not always positive, so the process must involve stages:

The Sport is absolutely necessary. The intensity of the training depends on the basic training, if there was a long pause, and then start the intense walking. When you feel that you lost the choke at the same time, you can go Jogging. Daily right helps to burn excess calories. The desire, it's possible to perform cardio in the gym: stationary bike, circuit training with weights. It is important to always monitor the pulse rate, so as not to overload the circulatory system.

The food must be balanced. It is recommended to reduce the number of fried foods to a minimum. All other points it coincides with the above: more fruits, vegetables, less starchy foods, sweets.

Six

How to lose weight in the stomach

This is the main problem, the area where the accumulated excess fat. Women often suffer from legs, buttocks, the men think, how to remove belly fat. Beginners mistakenly think that it's possible to lose weight in a particular region. To lose weight in the stomach only total weight loss. In order to have a nice, flat press, take an active part in the sport.

Eat need to the basic elements received in the following proportions:

  • the carbohydrates 30%;
  • fats – 20%
  • proteins – 50%.

Include the diet of cereals, fresh fruits, vegetables, wholemeal bread. Remember that if you reduce your calories, the amount fat will start to decrease, but the body won't sports. The sport promotes the muscle tone to maintain muscle mass. We recommend that you work your whole body, but especially the stomach exercises use the following exercises:

  • classic winding;
  • side winding;
  • exercise "Planck";
  • training the wheel.

To perform exercises until the muscles begin to "enough". It's the only way you will be able to lose weight, to develop a beautiful, smooth belly. Increase the number of defined repeat gradually so that the muscles get used to the load. Proper nutrition, active exercise will help you lose weight, and then after a few months you will wear clothes several sizes smaller.

Week

How to lose weight in the gym

The gym has all the conditions for a full workout, weight loss. This is the second most important component, when the weight loss (the first power). The different simulators, and shell help you choose the optimal program. To lose weight at the gym will help your cardio, then the workout, the round-Robin. After a workout you can do on a treadmill for beginners you can use the following program:

  • In the first stage. 2 minutes running, 2 minutes walking. Duration – 15-20 minutes.
  • Second stage. 2 minute run 1 minute walk. Duration of 15-20 minutes.
  • In the third section. 5 minutes run 1 minute walk. Duration of 20-25 minutes.
  • 4. section. Running without stopping for 20-30 minutes.
  • 5. section. Increase the duration of Jogging your personal options.

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