Weight loss for men, how to get rid of belly at home

Men also need to watch your figure.

In this article, I outlined everything I did to lose weight and get rid of belly, this is my real story of weight loss for men and this way of working.

Briefly I write about what contributed to my weight loss at home, and for this I did not confuse you different terms and schedules. My weight was 90 kg evenly, and when it began to increase and reached 100 kg, I decided that it's time to stop, it is necessary to lose weight and get rid of belly.

Naturally, the first thing I did was reduced to a minimum consumption of food: he was eating only fruits and vegetables, fish, cottage cheese, yogurt, shrimp. Of course I'm hungry, but hunger has passed a week, from the moment I began to eat less.

And before that, in one sitting, I could eat two bowl of soup, a few chops, meat, potatoes. I realized that the less you eat, the less you want over time.

Exercises for losing weight for men

So how to lose weight at home like fast, I began to engage in sports, at first it was running on a treadmill. I run in the mornings and evenings, not exhausting itself much, was engaged in the pleasure.

Going to the gym had no desire, and I bought dumbbells. The cargo was small - they cheat and a maximum weight of 8 kg, I worked with 2. Also for your pleasure: work out, but as tired - put. But it takes usually 10 minutes a day is mandatory. On the fourth week, my weight decreased by 2 kg, and that makes me happy.

I began to increase the load, became engaged already in the afternoon, if there were time. In the days off to go out, it replaced the treadmill, and the fresh air is also good.

Diet, Nutrition

Power remained the same, for lunch, for example, I ate a few apples and some cheese curds or fish, sometimes there were shrimp (I do not really like), if there is something much like eating boiled potatoes round.

Sometimes indulged in sandwiches. From left only meat sausage (in sandwiches) since I am still involved in sports, although muscles ached only after the very first sessions.

That's been a month since I took up losing weight at home. During this time I dropped 4 kg! I do not know about you, but for me this month seemed small. Although I was glad at least some success, you still want to lose weight fast and get rid of the belly, and I even cut your diet, there were only fruits and fish.

Increased running first on the half hour, and then for an hour. I became tired, and while my emotional state deteriorated: increased desire to not work and to throw all this activity, though intellectually I understood that it is necessary to lose weight. I do yourself a day off once a week, when I did nothing but eat less. But this is also not much help.

It has become a big walk in the fresh air, and gradually my condition began to improve. From practicing at home were only dumbbells and a treadmill for me to replace the street. Power remained the same, and I began to notice how my figure becoming more and more normal.

Stop there I did not like, and so I began to swing the press, it is a good thing for men who want to get rid of belly. At first, I did 10-15 climbs, then that number has doubled. It came to 50, and then I was too lazy, as unnecessary, and I decided not to increase the load, but leave them unchanged to keep in shape.

All went on in the same rhythm. From time to time only increases the load running, a couple of minutes, and all. You could of course still a little more to compete dumbbell, and then only because that time I did not zasekal or just did not notice it running.

Closer to the second month to lose weight, I became more active, probably because for a long time did not eat as much as before, plus the exercise.

I deliberately did not get up on the scale, I pulled up to the first number. And when it finally arrived, the scales showed 78 kg!

I got rid of the abdomen and lost at home to 22 kilograms.

Naturally, I did not stop there. Increased load, power remained about the same. I think it makes no sense to continue to write, because I did the same thing.

I hope my story of weight loss for men would be useful to you, you'll take with me an example, and also begin work on his figure. Men also need to be slim!

The ideal diet and exercise program for weight loss for women at home

An ideal weight loss program for women, girls house is designed for 15 days - 3 cycles of 5 days. (Continued)

the easiest diet menu, exercise and nutrition program for weight loss, exercise to lift breast, belly flat, exercises to correct posture.

Day 3

• Breakfast. Vzbey egg with a pinch of cinnamon, sugar and nutmeg. Put two small slices of bread from wheat flour into the egg mixture and fry in a skillet, lightly sprinkled with sunflower oil on each side for 2-3 minutes. Eat toast with fresh fruit.

• Lunch. Mix a small portion of low-fat cottage cheese or curd with 1 tbsp. spoon jam. Seldom canned peaches, 2 slices of pineapple. Connect with a few drops of lemon juice and add it all to the cottage.

• Snacks. A mixture of different dried fruits and nuts.

Exercises to lift breasts:

Lean against a wall or chair steady hands, placing them shoulder width apart. Newcomers better to start from the wall - will be easier to do this exercise. Your body should form a straight line from head to heels. Bending your elbows, do the push-ups.

Control distance. Constantly changing hand position. At different distances between them work different muscles. First, let your arms are shoulder width apart, and then put them together. And at the end of the urging alternately one or the other hand.

Day 4

• Breakfast. Eat an egg with tomato. Heat the 1 tablespoon. a spoonful of oil in a pan and add the crushed clove of garlic, a pinch of rosemary and thyme, salt and pepper. Vsyp 3 chopped tomatoes and cook. In boiling water, add 2 tbsp. spoon of vinegar, salt, and pitched in her egg. Leave to simmer for 4 minutes, then Slay water. Laid out on a mixture of egg fried tomatoes.

• Lunch. Prepare bean salad with chopped tomatoes, a small can of tuna, olives and sliced ​​5 canned anchovies. Drizzle with vinegar.

• Snacks. Any fruit to choose from.

Exercises for the correct posture:

Lie down on your stomach, legs freely lie on the floor, arms bent at the elbows, palms rest on the floor. Strengthen the muscles of the back, lift the body up, while straightening your elbows. Hold for 2-3 seconds. Perform 2 series of exercises 20 times.

It is difficult, but effective. When you raise the body, alternately straighten arms 1 and pull them up. Even more effective impetus to rise, without relying on hand.

Day 5 the easiest diet menus

• Breakfast. I overslept and did not have time? This is not a reason to go without breakfast. The fastest, tasty and energy - corn flakes or muesli with milk, citrus juice or yogurt.

• Lunch. Decoction of 100 grams of frozen shrimp. Bake potatoes in their skins. Cut it in half, put a small piece of butter, a spoonful of sour cream. Stuffed with favorite spices and boiled shrimp.

• Snacks. A glass of kefir or sour milk with added berry jam.

Exercises - do belly flat:

Lie down on your left thigh, upris feet on the floor, lift the body and lean on a straight left hand (right hand at the waist). Lift your pelvis up, forming a straight line from head to heels. Hold this position for a few seconds. Return to the starting position. Perform 15 times on each side.

Tyanis up! Do not keep your hand on your belt. Try to pull it as high as possible to the ceiling, the maximum rising and increasing the load on the muscles. The next step - Pick up a dumbbell.

Resist the temptation!

One of the main problems - weight loss program does not quit halfway through. Especially when there are so many temptations in the form of sweets. Suppose that the first results are encouraging, but do not relax!

Sweet tooth is very difficult to give up their eating habits, but it is possible. It will take some time, but after 5-6 days, consider that your body has passed the initial stage of renunciation sweet.

If the rejection of cakes too painful, escape with the help of chewing gum without sugar, fresh and dried fruit, light desserts, cheese and dark chocolate (70% cocoa).

Eat small pieces of chocolate: put under the tongue and let it dissolve slowly. One square is sufficient to satisfy cravings for "the sweet life".

If you want chips or crackers, pozhuy some vegetables: lettuce, carrots - pohrusti bit. Allow yourself a snack, rich in protein, such as a piece of chicken, a small slice of cheese or ham.

Pamper yourself at a low-calorie dessert diet easy

In addition to a snack you can treat yourself to a low-calorie desserts. But not all at once, choose just one thing.

• 15 almonds

• 10 cashew

• 1 cup yogurt

• 40 g of Adygei cheese or feta cheese

• 1 socket jam without sugar

• a piece of bread from wheat flour

• 20 grams of dark chocolate

• handful of dried fruit

• milk shake

Successful weight loss with the easiest diet!