It can be difficult for an older man to remove his belly, and the reason is not only overweight. This may be due to improper nutrition, poor posture, and, most importantly, the lack of trained muscles of the abdominal wall. That is why you must follow a diet, develop correct posture and do abdominal exercises.
Instructions
Step 1
First of all, make a nutrition program. Do not consume extra calories, try to reduce your diet by about 500 kcal per day. You should also cut out sugary drinks (coffee, tea with sugar, juices, soda, etc.). It is better to consume milk with a low percentage of liquid, green tea without sugar. By the way, sweets should be excluded not only in liquid form: stop eating chocolate, baked goods, fast food products, ice cream and much more. If you feel like pampering yourself with something tasty, swap out your favorite treats for a fruit dessert or low-fat yogurt. Eliminate fried foods from your menu, do not forget about vegetable soups (one plate containing only 80 kcal will satisfy hunger well).
Step 2
Develop a set of exercises that target a whole group of different abdominal muscles. Strengthening, for example, the lower part of the press will help work with the legs (the body must remain motionless): their flexion and extension, raising and lowering, as well as circular and cross movements. The work of not the legs, but the trunk can already tone the muscles of the upper section (now the legs should be motionless). The simultaneous movements of both the legs and the trunk will help you to "activate" most of the abdominal muscles. It is worth noting that this option will be the most effective, however, at the first time of training, one should not overstrain and exceed the permissible loads.
Step 3
Please note that you can achieve better results if you pump the abs on an empty stomach (the body, which has not received energy from the outside, will begin to burn the existing subcutaneous fat). In addition, it is better to do harder exercises, but in less amount, than do many light ones. It is worth training only half-heartedly only if it is needed to maintain muscle tone. If you want a result, then you have to give all one hundred percent.
