First and foremost, one should not forget that the most important rule when losing weight, in moderation. Large quantities of food was never good for the body. But to eat well – age-old men's weakness. While the women are used to limit itself, for many men it can be a challenge.
In such a case, it is good to follow the right diet for weight loss for men in the course of the day helps. Meal at a certain time, in small portions 4-5 times a day, they your body to the limit, you will get used to the eternal feeling of hunger and reduces the volume of the stomach.
To refrain from fatty foods, it is not worth it, but recommend you limit the number. Of course, it is better not to abuse, fast Food, soda and other harmful products. In the night is harmful, because the food is poorly digested and absorbed, increases the likelihood of obesity. The last meal should be 2-3 hours before bedtime.
Strategy to lose weight fast
Often obese boys suffer and men trying to lose weight as quickly as possible by resetting in front of the goal in the gym up to 4-5 kg of fat per month. However, the body is burning in the location of not more than 400-700 G of fat tissue per week — if you lose more weight, then it is water or muscles.
It is important that these 400-700 G of fat, equivalent to a deficit of 500-900 calories per day. Therefore, there is no need to trim your eating more than 15-20% of daily calories — it will not help you to lose weight and to lose weight quickly, but just burn your muscles.
How to weight without diet?
You have to understand that it is impossible to lose weight without diet and waiver of Junk Food and other responsible food for the sentence in bold. As a result of active training in the gym or long enough for you not to run burn more than 300-600 kcal.
In addition, there are special exercises for weight loss, and 12-15 reps to burn fat, as it is often assumed. FitSeven repeatedly said that the extra calories a lot easier on the stage to limit the penetration in the mouth, and then burn the workouts.
How to weight man: the rules
The good news is that men lose a lot easier weight, gain muscles. Therefore, it is necessary to get rid of excess weight correctly — otherwise, you risk to burn it together with the fat and muscles, is always the owner of the flat body with sagging skin.
- Here one has to distinguish between harmful and beneficial carbs. If you want to lose weight, you have to give up the fast carbs with a high glycemic index (sweets, sugar, white flour products), instead, prefer green vegetables and porridge. The Problem sweetness lies in the fact that it heats up the appetite and makes a lot.
- You can speed up the metabolism to the workouts. Instead of running, and to burn the other attempts fat with the help of engage in cardio-vascular Cardio-exercises will not only speed up the metabolism and normalizes the metabolism, but also lean muscle mass, improve the certainly the General shape of the body.
- Try not to eat heavily refuse. The man with dry body mass (weight minus fat) of 70 kg needs at least 2000 kcal per day. The reduction in calories below this value provokes metabolic disorders increases the level of stress hormones and reduces the production of the testosterone in the end, the body will seek fat to accumulate instead of burning it.
- You Can Use Fat Burners. In the case of the absence of problems with the heart, with the pressure and other contraindications, you can proven fat burners and Thermogenics — it dulls the appetite, at the same time, by increasing the activity of the people. Despite the fact that they will not help you burn the fat itself, you can lose weight.
- Do not chase the quick result. Excessively quick weight loss threatening such as the occurrence of problems with health, and back to weight a couple of months. If your target is not only the liberation of fat, but also maintain normal weight, to lose weight, you need to kilogram, not more than 2-3 per month.
Running for weight loss
To run if your body weight is more than 80-90 kg, and she never learned it professionally, active exercising on the treadmill just break your knees, but do not burn the excess fat. Remember that for effective weight loss is not the choice of Cardio (running or fast walking), and the frequency of the pulse is important.
Long-lasting Training in the heart rate (at least 40-45 minutes at the heart rate of around 130-140 beats per Minute) — the best way to find the right slimming. Not to be recommended for the normalization of metabolism and the insulin levels in the blood for 3-4 hours before the workout, there is nothing.
Training on an empty stomach
For quick weight loss for men recommended for slow and long Cardio before Breakfast in the early hours of the morning. Despite the fact that sporting on an empty stomach is much more difficult, this is exactly what makes the body metabolism to re-establish and actively use reserves.
Also an effective tool for weight loss regular fast — food is only 12 to 20 hrs every day, and the rest of the 16 hours fasting, body. Metabolism slows down, because in the course of the day, the body receives sufficient calories.
To lose weight and get rid of excess weight, men and boys it is recommended, especially eating habits, to rethink, and only then thinking about the Training. In this process, the weight loss should be gradual, otherwise the body get rid of muscles.