A slender, toned body is an integral part of the image of a person who is successful in life. There are a number of reasons that lead a man to take care of the elimination of the abdomen, for example, the need to get involved in recovering his health, an upcoming romantic date, or a trip to a spa.
Instructions
Step 1
Limit your intake of alcohol and foods high in carbohydrates. Avoid foods that cause flatulence (sauerkraut, rye bread, sweet grapes, coarse fiber, etc.). Eat in small portions, spreading your daily ration into 5-6 meals and including unsweetened yogurt or kefir, which will help normalize the intestinal microflora.
Step 2
Start going to the gym. Contact the instructor with a request to draw up an individual training program for you, identifying problem areas. If you do not have a personal instructor, structure the sessions as follows: two or three times a week do general strengthening workouts, devoting to 30 minutes for cardio loads, and set aside the same number of days for intensive workouts of the abdominal muscles with 15 minutes for cardio loads.
Step 3
Be sure to pay attention to cardio loads, because the stomach, among other troubles, limits the work of the respiratory system and affects the work of the heart. Gently increasing exercise will not only help you burn fat, but it will also improve blood circulation, preparing the body for proper weight loss.
Step 4
If you are not able to go to the gym, start building a figure at home using exercises aimed at building the muscles of the abdominal region. Make sure you are doing the exercises correctly. Don't train the same muscle group in a row. In addition to the occurrence of pain, this will lead to a decrease in the effectiveness of the exercises. Better to do more sets with fewer reps in one set.
Step 5
Learn to breathe correctly while exercising, as holding your breath and straining leads to an increase in intra-abdominal pressure. Don't forget to warm up and cool down.
Step 6
To enhance the effect, add a contrast shower, sauna and massage to the set of exercises and diet. These treatments will help flush out toxins, improve circulation, and tame muscle soreness. Take walks with the transition to cyclic loads: cycling, running, skiing.
