Excess belly fat can be uncomfortable for guys, especially before the beach season. You can remove it with the help of proper nutrition and performing special physical exercises.
Instructions
Step 1
Start eating healthy. Eliminate all fatty foods from your diet: sausages, mayonnaise, butter, and other dairy products. Better to forget about beer for a while. Also, lower your intake of unhealthy sugars. They are found in bread, starch, flour products. Healthy sugars are found in fruits and vegetables, cereals and cereals. When recalculating nutrients per kilocalories produced with their help, 65% of them must be obtained from carbohydrates, 20% - from proteins, and only 15% - from fats (mainly vegetable - from nuts, sunflower oil).
Step 2
Eat small meals every few hours. This will help speed up your metabolism, which leads to a decrease in body fat. Remember that at one meal, the body is able to assimilate no more than 30-35 g of proteins (all excess is immediately deposited in adipose tissue), and carbohydrates per day must be taken at the rate of at least 4 g * own body weight.
Step 3
Perform a special set of physical exercises (at least 3 times a week, but preferably daily). Warm up first with a few twists, bends, lunges, arm swings, etc. Lie on your back with your hands behind your head. Start lifting your torso 45-90 degrees, being careful not to lift your legs off the floor. You can add crunches to remove the sides: when lifting the body, turn it left and right. Do at least 3 sets of 20-30 reps. Continuing to lie on your back, slowly raise your legs 90 degrees. Do the exercise the same number of times as the previous one.
Step 4
Set aside 2-3 days a week for cardio. Run, pedal your bike, swim. This will help you cope with excess weight and quickly remove body fat. In combination with exercises aimed at strengthening muscles and proper nutrition, cardio will give the best effect, which will be noticeable after a couple of weeks of hard work on yourself.
