A beautiful male figure implies the presence of a relief press and strong muscles without excess fat. But, unfortunately, drawbacks such as a too voluminous abdomen and fat folds on the sides are not so rare. You can get rid of them, but you will have to make a lot of effort and perseverance. Proper nutrition and gym membership are the best helpers in this matter.
Instructions
Step 1
Go to the gym several times a week or exercise at home. To help you burn unnecessary fats as quickly as possible, do cardio workouts. This can be jogging, treadmill, or rowing. Exercise three to four times a week, but only regularly. With this mode, you will quickly achieve results - remove excess fat and tighten muscles.
Step 2
If you can't run, jump rope, go in for swimming, tennis. All these types of physical activity not only help to spend calories, but also saturate the body with oxygen, improve metabolism, arrange a kind of shake-up, which at times is simply necessary to maintain health and improve the figure.
Step 3
If, for some reason, active sports and strong physical activity are contraindicated, try to just walk more on foot at a brisk pace. A couple of hours a day of these walks will also help you lose weight, especially with proper nutrition.
Step 4
When engaging in cardio or aerobic exercise, remember that adipose tissue begins to burn only after 20 minutes of intense exercise. Thus, running or swimming for weight loss costs at least 30-40 minutes, otherwise the result will not be very effective.
Step 5
From physical exercises, the best option for a beautiful press is twisting the body on an inclined gymnastic bench, including the side ones. When doing them, remember that the back should be slightly bent, and the movements should be smooth, otherwise you can damage the lower back. In this case, the main stress should fall on the abdominal muscles, but not the back or neck. Hanging leg raises on a gymnastic wall also work well. Perform the exercises in 2-3 sets of 15-20 repetitions each.
Step 6
The obliques and latissimus dorsi will strengthen the core twist exercises. It is better to perform them also in the hanging on the crossbar. Raise your legs, bent at the knees, and alternately turn them left and right. Perform 8-10 times and repeat the complex twice.
Step 7
Effectively help to burn fat and tighten the abdominal muscles, including oblique ones, lifting the legs from a prone position. Lie on your back with your hands under your buttocks to reduce the load on your lower back if your back muscles are not too pumped. Raise straight or slightly bent legs at the knees to different heights and in different directions - thanks to this, the load will fall on different abdominal muscles. To make it not so boring, such exercises can be performed in pairs - the second person should stand behind your head and beat off your raised legs in different directions.
Step 8
Will quickly strengthen abs and resistance exercises. Choose the barbell that works best for you. Take the bar on your shoulders and keep your back straight. Rotate the body to the sides, straining the abdominal muscles. Spread your legs slightly and do a deep barbell press. Raise the bar to your chest and do slow squats. Repeat each exercise 10-20 times in two steps with a mandatory rest between them.
Step 9
For an optimal load, strength training is recommended to be performed no more than three times a week. All exercises are done slowly, with abdominal tension and rest between sets. After a couple of weeks, you will notice the first results, and after a month and a half, your abs and sides will look much better.
Step 10
Remember that muscles quickly get used to a certain load, so try to change the load to achieve an effective result. This can be achieved by increasing the weight of the bar or the number of repetitions in the set.
Step 11
Alternating cardio and strength training is the best option for shedding excess fat around your waist and pumping up your abdominal muscles. In addition, in this way you will improve the general condition of the body, give tone to the whole body. And just the alternation of exercises and loads will not let you get bored and quit classes.
Step 12
Change your diet. To get rid of excess fat, you have to give up your usual high-calorie meals. Remove baked goods, any semi-finished products, fast food, snacks from the diet. Forget about drinking not only high-calorie beer, but also any other alcoholic drinks. Soda water and juices, especially unnatural ones, should also be avoided. Better to eat just fruit - then less sugar will enter the body. Instead of salads with mayonnaise, smoked delicacies and sausages, eat fresh and stewed vegetables, skinless poultry, and lean beef. Increase your daily protein intake by including eggs, dairy products. Proper nutrition is the best aid in losing weight.
Step 13
Try to eat small meals, but often - at least 5 times a day. Then the feeling of hunger will not bother you, you will not want to eat everything at once in one sitting. Never skip meals, especially breakfast. Remember that if you only exercise, but at the same time continue to eat fast carbs and fast food, there will not be much sense - it will just begin to grow muscles under the fatty tissue.
Step 14
After a couple of months of intense training and proper nutrition, try to dry out a little. For two weeks, switch to protein foods - chicken breasts, lean fish, shrimp, and other seafood. Eliminate or reduce as much as possible during this time, even complex carbohydrates, sugar, including the consumption of fruits. With protein foods, be sure to eat fresh vegetables and greens, which will help the body absorb protein. This will help you get rid of the fat around your waist and make your abs look more prominent.
