Many men dream of replacing fatty deposits on the abdomen, hips and waist with beautiful and relief muscles. The various diets suggested by nutritionists, however, are more often perceived as "not a man's business". Most representatives of the strong half of humanity respect sports, muscle work and physical activity.
Instructions
Step 1
To lose weight quickly and effectively, first of all, make a rough but well thought out plan of action. Set clear goals that are realistic and achievable within a reasonable time frame. Be sure to include a training schedule, strength training, basic principles of healthy eating, and a self-motivation system in your plan.
Step 2
For a special diet, choose one that contains 30% protein and 35% carbohydrates. This protein diet will help you stay full longer after meals, eat fewer unhealthy foods, and stimulate muscle growth. Eat more eggs, fish, poultry, lean beef, and pork. For fiber-rich foods, all whole grains are recommended. Be sure to include fruits and vegetables in your diet to ensure you get enough vitamins and minerals for success.
Step 3
Make cardiovascular training one of the main points of your weight loss plan. This is the most effective method for burning fat. It consists in running with a certain intensity: run for 1 minute at maximum speed, then 2 minutes at an average pace. If you are not strong enough, alternate between high-speed running and normal walking. The duration of this workout should be 30-40 minutes daily. If cardiovascular training is going to be combined with strength training, do it no more than 2-3 times a week.
Step 4
Use strength training both separately, for weight loss and the development of muscle relief, and in combination with cardiovascular training. An integrated approach is undoubtedly more effective. But it takes a lot of time, a lot of effort, dedication. A set of physical exercises for weight loss may not differ from the same exercises aimed at muscle growth. It is important to change the load: you should use light weights that allow 15-30 reps in 5-10 sets. Desirable with maximum intensity and minimum rest time between sets.
Step 5
Reduce the impact of stress on your body weight gain. Scientists have noted a direct relationship between the nervous tension of the male body and obesity. It's all about the hormone cortisol, which begins to be intensively produced during nervous overstrain. This hormone causes the body to produce more fat and store it in the abdomen. To increase your stress tolerance, master meditation, yoga, autogenic training, self-hypnosis, or relaxation.
