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| remove the belly of a man |
remove the belly of a man.
To remove the stomach, men must adhere to the following recommendations:
Switch to proper nutrition, exclude foods with a high glycemic index, enrich the diet with fresh vegetables and fruits. This will allow you to quickly return to normal weight and make the stomach flat. For men, the process of losing weight should not begin with shock sports, but with a well-built menu.
You need to motivate yourself correctly, setting yourself a very specific goal, which will be easy to achieve.
Diet should be simple. It is for men that simple diets give more pronounced effectiveness than for women. You can quickly get rid of extra pounds, adhering to a Mediterranean or kefir diet. Moreover, the results will be noticeable from the first days, even without additional sports.
Entry into the sport should be smooth. You should not start classes with active training. Muscles must adapt gradually. You should not spend your own strength on performing meaningless exercises, since they absolutely do not affect the size of the abdomen.
Fat should be replaced by muscles, which increase the level of testosterone in the blood. This hormone has a positive effect on the process of fat burning, and also enhances potency and supports the sexual energy of men.
Perform abdominal exercises should begin when the fat layer on the abdomen is reduced. Each man has cubes, but for many they hide behind a layer of fat. Therefore, you must first get rid of it with proper nutrition, and then begin to work out the abdominal muscles in a quality manner.
In most people, especially for men, it is the high calorie content of foods consumed that causes stomach growth. Therefore, fat can be removed only with the help of proper nutrition.
A carbohydrate-free diet for men. A carbohydrate-free diet for men does not imply a complete rejection of carbohydrates, as this will harm the process of digesting food, and also provoke a metabolic disorder. They just need to be cut down to 50-80 g per day. As a result, it will be possible to lose fat without harm to health.
An equally important condition is the correct choice of sources of carbohydrate food. Food with a low glycemic index should be a priority.
Carbohydrate-free diet products. During a carbohydrate-free diet, you need to base your diet on dairy and meat food products, this includes not only meat, but also fish, eggs, and cheese. Healthy fats are of no small importance, the sources of which are olive oil, avocado, nuts. Be sure to eat green beans, broccoli, salad leaves.
You can also eat legumes, including beans and lentils, buckwheat, quinoa. But a day you can’t eat these foods for more than 60 g. In the morning, during breakfast, you can eat 2 small fruits.
Whey protein can only be drunk for a specific purpose, after consultation with a specialist.
Menu for 1 day. The menu, which will be presented below, is designed for a man with a height of 175-180 cm, whose weight is 80-85 kg. At the same time, the percentage of fat in his body is about 20-25%. This is a very important indicator that is necessary to draw up the correct diet, namely, to calculate the daily number of kilocalories.
Such a man should not consume more than 2400 kcal per day, and to start losing weight, he needs a diet with a total calorie content of 2000 kcal. The amount of fat is not more than 100 g (up to 1000 kcal), the amount of carbohydrate is not more than 80 g (up to 320 kcal), the amount of protein is not more than 160 g (up to 640 kcal).
The menu is as follows:
How to remove a man’s stomach
Breakfast:
Fried eggs of 3 eggs with cheese or bacon and milk (420 kcal, B - 24 g, Y - 2 g, W - 35 g).
Apple, protein shake (200 g, U - 20 g, B - 24 g, W - 2 g).
Dinner:
Fried chicken breast 200 g (350 kcal, W - 15 g, Y - 1 g, B - 60 g).
60 g of lentils (212 kcal, W - 0 g, B - 15 g, U - 36 g).
10 g of olive oil (90 kcal, W - 10 g).
Snack:
Protein shake (120 kcal, W - 1 g, B - 24 g, U - 2 g).
30 g of almonds (170 kcal, Y - 6 g, W - 15 g, B - 6 g).
Dinner:
150 g of salmon (220 kcal, W - 9 g, Y - 0 g, B - 32 g).
150 g of green beans (50 kcal, B - 3 g, W - 0 g, Y - 10 g).
10 g of olive oil (90 kcal, W - 10 g).
Thus, a person consumes 1960 kcal per day, W - 100 g, B - 185 g, U - 80 g.
Hormonal imbalance in men. Imbalance in the hormonal balance in men is extremely rarely the cause of obesity. Only a few have genetics that contribute to weight gain. Even less common are metabolic disorders due to insufficient intake of iodine from food. Therefore, the "root" of the problem of excess weight, most likely, must be sought in malnutrition and lack of physical activity.
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