How to remove belly fat man: the basic secrets

How to remove belly fat man: the basic secrets
Dietary
Training
Dangers

how to remove belly fat man Fit, a flat stomach - the absolute symbol of the male sexual attractiveness. Furthermore, researchers have found that getting rid of the fat in the abdomen - the key to health for many years.

Accepted provide two types of fat - so-called internal fat deposits, centered deep under the skin. Visceral fat surrounds and protects the internal organs. But the subcutaneous fat, on the other hand, is located just under the skin - it is fatty deposits under the skin is due to, for example, the appearance of visible fat folds on the body.

The most effective ways to remove belly fat for men

The most effective ways to combat fat deposits in the abdominal area are well known - a combination of good nutrition and regular exercise.

According to studies, the fastest way to remove belly fat How to remove the stomach, if you do not want to look at myself in the mirror - A combination of aerobic exercise and strength training. For example, American researchers conducted a study of the efficacy of two different programs at the same time is supposed to follow a diet, and regular exercise. Study participants were divided into two groups:

Representatives of the first group followed a diet based on the traditional ratio of carbohydrates, fats and proteins, fifty to fifty-five percent carbohydrates, fifteen to twenty percent of protein, less than thirty percent fat. In addition, members of the first group of four to six times a week doing cardio for thirty to sixty minutes.
Diets that comply with study participants in the second group contained more protein and less carbohydrates and fats. A training program for members of the second group was a combination of cardio and resistance training.

Results of the study, who took twelve weeks, proved to be more than interesting: the study participants in the second group, eating more protein and combined with cardio endurance exercise, lost nearly twice as much weight than the first group. Moreover - in representatives of the second group muscle mass is increased, while the first group of participants on the contrary, reduced. A body fat of the participants of the second group decreased by twenty-six percent, while the first group of participants - only thirteen and a half percent. In other words, study participants who consumed protein and engaged in cardio and strength training on a regular basis, lost nearly twice as much fat.

How to remove the stomach

First of all, in order to remove belly fat, you must exercise regularly. Only thirty to forty minutes of cardio two to three times a week is not enough to get rid of body fat. Studies have shown that to combat obesity requires a full training program, which includes both cardio and strength exercises.

But standard exercises - such as upgrades to the twisting of the trunk from a prone position or squatting - for most men who are trying to remove the stomach, are virtually useless.

Any exercise on the upper or lower press on their own are not able to save people from fat - they should support a full training program, which speeds up the metabolism and the process of burning calories.

In order to remove belly fat, you must burn more calories than you consume people - and the number of calories burned by standard physical exercise is not enough to force the body to start using as an energy source fat reserves.

In addition, in order to quickly remove the stomach, eating right is absolutely necessary. Of course, this rule familiar to almost everyone, but do not forget that a flat stomach - the result of more and nutrition Proper nutrition: I stopped eating at night And not only a constant presence in the gym.

The basic principles of good nutrition

Multiply your weight in kilograms by twenty-two, to determine the optimal amount of calories. For example, if the weight of a man is ninety kilos, it must consume about two thousand calories a day.
For every kilogram of desired weight, eat two grams of protein. For example, if a man weighs ninety kilos, but wants to weigh eighty, the amount of protein in the diet should be of the order of one hundred and sixty - one hundred and seventy grams.
Number of fat in the diet should be twenty to forty percent of the total calories, depending on personal preferences in food. The fat content is not as important as it seems - of course, if you do not exceed the optimum number of calories.
The rest of the diet take carbohydrates.

Of course, there are many supplements that will accelerate the process of getting rid of fat. However, ninety - ninety-five percent of the final results of the fight against obesity is dependent on proper nutrition and exercise adherence.

The main rule - regularity. To remove the stomach and for a long time to maintain a slim figure, proper diet and exercise adherence should be turned into a habit. Proper nutrition is only occasionally and going to the gym only when there is free time, will not help to achieve the desired results.