How to remove subcutaneous fat from the abdomen to a man: ways and recommendations

Since adolescence, all the guys want to look attractive, but they often get stuck with that extra weight. Almost all problems with excess weight can be solved with the help of physical exercises and proper nutrition. If you are concerned about how to remove subcutaneous fat from the abdomen to a man, this article will be helpful to you first.

Why does a big belly appear ?

There are several answers to this question. Very often the abdomen appears due to diseases of internal organs, endocrine system or hormonal failure. In this case, only the specialist can give the correct and only reliable consultation - if you feel unwell and have unpleasant symptoms, you should consult a doctor.

It also happens that bloating occurs due to the fermentation of food that has entered the stomach. Some lead a sedentary lifestyle, getting married and getting a stable job, they do not give much time to their appearance.

But the most common reason is, of course, the wrong diet. Using a huge amount of high-calorie food, many men neglect exercise and any physical exertion, so there is a need to remove fat from the sides and abdomen. A man needs to make a choice in favor of training, begin to deal with himself and his body.

Fat on the stomach: consequences

You may have visceral fat - accumulation around the abdominal cavity, which can be dangerous to health. If their number exceeds the permissible norm, they provoke varicose veins, disrupt the hormonal background and metabolic processes in the body. Remove visceral fat from the abdomen to the male with the help of the exercises described below.

If you do not pay attention to the problems of your body, abuse "wrong" food and ignore any physical activity, you can earn a disease like obesity. The more often you forget about proper nutrition, the longer you do not exercise, the faster your excess weight grows. Obesity can seriously impair health.

Some scientific research indicates a decrease in a man's intellectual abilities due to obesity. In addition, the more fat in the male body, the lower the level of testosterone in the body, which leads to a decrease in muscle mass and extinction of the libido. Extra pounds can disrupt immunity. The organs are shifted, the load on the bones and joints will increase many times. Think several times whether you need it.

Where to begin?

There are many tips on how to quickly remove subcutaneous fat from the abdomen to a man. But none of them will not work effectively, if not prepare for the issue morally.

1. Understand that your food is wrong. First of all, the struggle for a beautiful body begins in the head. Reconsider your habits. Forget about fashionable diets that will only exhaust your body. Introduce in your diet vegetables, fruits, gradually giving up all harmful products.
2. Set a goal for yourself. Call the real numbers. If you promise to "lose 15 kg per week", most likely, you will quickly change your mind. Start with small achievements - it is with their help you can achieve success.
3. Learn your enemy. To do this, any scientific work on fat burning is suitable . Only when you understand how the body gets rid of extra pounds, you will learn how to remove subcutaneous fat from the stomach. The man in the first place is important to direct the forces to what really works, right?
4. If you have never run before, do not start abruptly. Go to the sport gradually, every day, increase the load and the number of approaches.

Get rid of subcutaneous fat. Advice

Below are provided tips that will help you learn how to remove fat from the bottom of the abdomen to a man. Coupled with proper nutrition and exercise, these procedures will help accelerate the process of losing weight.

1. Water procedures. No, you do not need to cover huge distances on a par with professional athletes (although classes in the pool will benefit you). While taking a shower, direct the water jet to the problem areas. Buy a special body massager, and perform spa treatments without leaving home.
2. Russian baths can also help. Give up beer and snacks during the procedure. When there is enough steam inside the room, use a broom.
3. Massage. You can do it yourself or go to a professional masseur. The main thing - do not put pressure on the stomach, pain during the procedure should not be. Try to do all movements easily and slowly, but intensely.
4. No less important is the correct posture. Stoop - the cause of a large number of health problems. With this position of the body, the press is in relaxation, which is one of the reasons for the appearance of the abdomen. Keep straight at all times: at work, for a walk and even at home.

We begin training. General recommendations

With the help of hard workouts, you can easily remove fat from the stomach. Exercises for men are effective only if you do it regularly, 3-4 times a week. Do not overload your body - if you can not do the exercise, rest for a while, watch your breathing and pulse. It's never too late to try again, and it's not necessary to do something through force.

Before any training, mash your body. Gradually move from simple to more complex exercises. For the first time there will be enough 2-3 approaches for 10 operations, every day increase the load.

Working at home

The main rule that you need to remember - do not be afraid of physical exertion, do not be lazy, constantly postponing them. Only a firm decision to change will help you remove the fat from your stomach. A man who decided to study at home, it is necessary to perform the following exercises.

1. In a standing position, tilt the body, turn in different directions.
2. Lying on your back, swing the press, lifting your torso as high as possible.
3. In the supine position on the side, raise the trunk upwards, fixing the result for a while. At first, 5 seconds of delay will suffice.
4. In order to effectively remove fat from the abdomen to a man, you need to pump the lateral muscles of the press. Lie on your back with your hands under your head, raise your legs at a right angle and lower them, bending at your knees. The longer you hold your legs, the stronger the press can withstand.
5. You can try another variation of the previous exercise - lying on the spoke, make flies with the trunk, touching the feet with your fingertips.
6. To increase the load, take a run. Morning jogging for 10-15 minutes will not only further strengthen your health, but also help in the fight against excess fat deposits.

Doing sports in the gym

Especially for lovers of outdoor activities. So, how to remove fat from the abdomen of men in the gym?

1. Good warm-up - slopes with a weighting of hands with dumbbells.
2. Begin to do body lifts from a lying position, legs at this time should be bent.
3. In the supine position, press the dumbbells.
4. In the standing position, being parallel to the floor, rotate the trunk, holding the rod of the rod behind the back.
5. Press the bar, legs wide apart. Exercise is well combined with squats.
6. Fix on the crossbar with legs pressed to the stomach, while making turns.
7. Lean on the fitness ball with your waist, climbing sharply up to the stop. Repeat several times.
8. If possible, visit the swimming pool. Swimming is good for the body.

How should you eat?

How to remove subcutaneous fat from the stomach of a man with food? The main thing is to approach the question correctly. For the duration of training, limit the use of alcohol. Think, maybe, it's time to get rid of other bad habits?

Not all diets can effectively cope with the problem. Some will help you in a short time to get rid of excess fat, but once the diet is finished, the extra pounds will come again. First of all, limit the use of foods in which a high content of carbohydrates - it's pasta, potatoes, all flour products, rice. Do not eat chips, cookies, gingerbread and other sweets. Refuse from fatty, fried, smoked and salty.

What foods should I eat?

Before starting any diet, clean the intestines. It is necessary to drink at least 2 liters of water a day, eat kefir and other dairy products, closely monitor digestion.

Remove the inner fat from the belly of men will help the following products:

• Lemons, mandarins, oranges;
• Tomatoes and cucumbers, carrots and cabbage;
• Apples, pears;
• Whole wheat cereals from wheat and buckwheat;
• Peas, lentils, chickpeas, mush;
• Products from soy.

An example of a diet. Monday Tuesday Wednesday

Many are wondering how to remove fat from the abdomen in men with a diet. We present you a week-long diet, aimed at solving this problem. Eat three meals a day, size the portions yourself (25% less than usual). Eat slowly, chew the food thoroughly.

• Monday. For breakfast, eat two hard-boiled eggs and a vegetable: a tomato or a cucumber. Drink a glass of yogurt, tea or unsweetened coffee. For lunch - a salad of fruits, a piece of boiled beef with a garnish of mushrooms. Dine with boiled potatoes, pea soup. Drink tea for the night.
• Tuesday. For breakfast - two boiled sausages, a salad of vegetables, tea or coffee. For dinner, put out zucchini or eggplant, boil a little chicken. You can drink two glasses of low-fat yogurt or tea. For dinner, eat a salad of vegetables, allowed boiled fish and a little beef liver.
• Wednesday. In the morning, eat buckwheat with carrots, use eggplant caviar as an appetizer. Have a glass of juice. In the afternoon, eat bean soup, salmon salad and grapefruit (or other citrus fruit). For the evening prepare yourself a beetroot salad, two boiled eggs, a glass of juice.

An example of a diet. Thursday, Friday, Saturday, Sunday

• Thursday. For breakfast - salad of crab meat (suitable sticks from surimi), oatmeal and unsweetened tea. In the afternoon, eat a boiled chicken with a garnish of mushrooms, add greens. Drink a glass of tomato juice. For dinner, prepare a fruit salad and a small piece of cheese.
• Friday. For breakfast - fresh vegetables and a piece of chicken fillet, two eggs, black tea. For lunch - a piece of beef, a salad of vegetables. For dinner, eat boiled chicken wings, a piece of cheese, a glass of kefir.
• Saturday. Prepare for breakfast rice porridge, a piece of boiled fish and coffee without sugar. For lunch, you should eat a little boiled potatoes with beans, drink tea. Dine rice with vegetables, cucumber salad and tomatoes, green tea.
• Sunday. The final day of the diet. For breakfast - a salad of corn and a piece of boiled chicken, black coffee. You can eat lunch with spaghetti, salad from vegetables, boiled fish and a glass of juice. Dine with fish salad, dessert treat yourself to fruit.

After the diet is over, you can repeat the diet in any order. The products used in the diet can be replaced by identical (according to their caloric content).

A strong torso with dice on it is a dream for any guy. On the way to the ideal body, many people have a question, how to remove subcutaneous fat from the abdomen to a man.

Give up harmful products, eat right, exercise regularly at home or in the gym - and then you will be successful.