Not only women dream of getting rid of excess fat on their sides - men also want to have a slim figure. Many are ready to diet and do sports exercises. In the article, we will consider how to remove the sides of men.
Why deposits appear
Both objective (endocrine, hereditary causes, diseases) and subjective factors lead to fat accumulation on the abdomen and sides. In addition to hormonal disorders, a large role in this process is played by:
- systematic overeating;
- sedentary lifestyle (sedentary work);
- irrational nutrition (snacks, sweet and flour dishes, sweet sparkling water);
- stressful situations;
- bad habits.
It must be remembered that excessive deposits (for men, the waist circumference should not exceed 94 cm) are fraught with the development of dangerous diseases such as diabetes, pathologies of the heart and blood vessels. Accumulations on the sides and waist are called abdominal fat, which concentrates the stress hormone cortisol.
Visceral fat, which accumulates on the internal organs, is also present in the human body. It is dangerous because it violates their work and the state of the body as a whole. A diet can help both women and men. To remove the stomach and sides in this case, however, will be somewhat more difficult.
The peculiarity of the male body is that the male sex hormone testosterone is responsible for the regulation of many processes in it, and in the presence of harmful factors its production decreases. At the same time, the synthesis of the female hormone estrogen increases, which leads to the deposition of fat in problem areas.
How to eat
To remove the sides of a man, a diet must be selected full and balanced. This does not mean that the diet needs to be strictly limited, but you still have to follow certain rules. In addition, if a man who wants to lose weight will perform physical exercises, the menu should contain foods rich in vitamins and minerals.
The following requirements are considered basic with proper nutrition:
- food should be fractional - up to six times a day in small portions (200-300 g each), this improves metabolism, prevents overeating and dulls hunger;
- it is necessary to drink at least two liters of water under the condition of sufficient physical activity, excess fluid with an inactive lifestyle will cause swelling.
Diet: foods and dishes
To understand how to reduce the waist and remove the sides of a man, you need to find out which products contribute to weight gain and fat deposition - they must be discarded.
The main list is as follows:
- alcohol products;
- sweet carbonated drinks;
- sauces based on fatty components (sour cream mayonnaise, etc.);
- fast food (fast food);
- smoked or salted products;
- pastry or confectionery;
- wheat flour bread;
- fatty or fried foods.
The following is a list of recommended foods:
- low-fat fish, poultry, meat;
- eggs of hens and quails;
- seafood;
- vegetable, fruit and bean products;
- cereals (buckwheat, oatmeal, brown rice);
- vegetable oil;
- skim milk and dairy products;
- wheat bran and grain bread;
- dried fruits and a moderate amount of honey.
Also, if you want to remove the sides of a man, you must remember that all dishes should be eaten raw, boiled, stewed, and also be steamed. Calorie intake should be reduced to at least 2000 kcal per day.
Physical activity
As for weight loss, physical activity plays a key role in this matter. You can do it both at home and in the gym. In the first case, more willpower and sufficient motivation will be required. In the second, training in the group will serve as the motivation, they will support willpower. In addition, the trainer will draw up a lesson plan that will allow you to dose the loads with the simultaneous study of all muscle groups.
In general, you can use the following tips:
- each training session should begin with a cardio load - running on the spot or on the treadmill for at least half an hour;
- You can also engage in jumping rope, cycling, jogging in nature;
- to remove the stomach and sides, the man selects exercises in the complex - there must be both power and static movements;
- no need to get involved in training with heavy weight, since they do not dry the body and do not burn fat, but are aimed at increasing muscle mass;
- at least three days a week you need to visit the pool;
- exercises are performed in several approaches (two or three with a break of 30 seconds) with the optimal number of repetitions, which is determined individually (usually 15-25);
- load increases gradually, based on physical fitness.
The following are effective workouts that can help remove man’s sides at home. The set of exercises includes loads with weights, and without them.
Strap
Exercise has several varieties that provide different intensity of load on certain muscle groups.
The classic version is based on perpendicular arms bent at the elbow; for balance, you can fold your hands in a lock or rest on your palms, as you wish. The body is stretched in a straight line, without bending and deflection in the lumbar region, the legs rest on the toes of the feet, closed together. The elbows are located exactly under the shoulders, the gaze is directed downward, but the head is not lowered.
In this form, you need to hold out for as long as possible, as long as the shutter speed is enough - at first it can take several seconds, but gradually you need to increase the load.
A sophisticated version of the bar in this position is one leg raised up, arm, or both opposite limbs at the same time. Also, a modification for people who are more physically prepared is the side bar, which can be complicated by a raised leg.
This exercise is recognized as one of the most effective of all that can help a man quickly remove his sides and stomach.
Raising and bending the body
Such exercises allow you to work out individual muscle groups - the press and oblique muscles, which are responsible for burning fat on the sides and abdomen.
To perform it is necessary to lie on a hard surface, put your hands behind your head, bend your knees. You need to raise the body so high that your knees touch your chest. When performing the movement, you can round the back so that the lifting of the body is carried out by the muscles of the press. It is useful to do the exercise with twists - at the maximum point of lifting with the elbow of one hand, it is necessary to touch the opposite knee.
Another exercise that is performed in a prone position without the use of shells is to bend the body up or toss your legs. You need to stretch out in one line on the floor, place your hands along the body, palms rest on the floor. Raised legs together as close as possible to the shoulders, slightly bent at the knees. A complicated option: raise the legs bent at the knees at an angle of forty-five degrees from the floor, and, turning the legs, take the knees away alternately left and right.
These workouts are considered basic in the formation of a set of exercises that can help remove the sides in men.
Bicycle
Another classic exercise aimed at working out a separate muscle group - the abdominal muscles.
To perform, you need to take a position similar to the previous exercise in a complicated version. Kicking requires movement that mimics cycling. During training, you should monitor the position of the lower back - it should not strain. To relax it, palms are placed under the buttocks.
The exercise can be supplemented with special weights that are worn on the ankles. Performing movements in this case becomes much more difficult, but much more energy is spent.
Exercise with sports equipment
Several effective exercises can be performed with special devices.
They are as follows:
- To perform roll-out movements, you need to kneel down twenty centimeters. Lean your hands on the roller and, straining the abs muscle, roll it forward. The distance should be the maximum possible, but to that position, until the lower back begins to bend. Then return to the starting position. To complicate the rental, carry out not only in a straight line, but also in different directions alternately.
- Fitball exercises. With the help of a sports ball, you can not only warm up the muscles well, but also stretch them. If you want to remove the sides of a man, you should perform the following exercise: position yourself on the fitball so that you rest on the ball with the neck and collar of your back, and on the floor with the feet of your legs bent at the knees. In this form, you need to move back and forth, trying to maintain balance as much as possible and straining the press.
A set of exercises with dumbbells
Dumbbells are the most common projectile for beginners and professionals.
You can perform the following exercises with them:
- To stand upright, legs a little apart, take dumbbells in each hand. It is necessary to bend to the sides, bending at the elbow of the same name limb. The back should not fall forward.
- Take the starting position as in the first paragraph. Raise one hand, bending at the elbow, above the head. Perform tilts to the sides, watching the flat position of the back.
- The situation is the same. Holding hands with dumbbells down, lunge alternately with both legs forward so that the thigh is parallel to the floor and the lower leg is perpendicular.
Body flex
Another effective and simple way that you can quickly remove the sides of a man is bodyflex. This technique is based on breathing exercises. It lies in the fact that the muscles tighten during the holding of breath and oxygen deficiency occurs in them. At the time of relaxation, a sharp deep breath is taken, oxygen-enriched blood is sent to such areas, contributing to the burning of fat cells.
The technique for doing the exercises for the press is as follows:
- take a basic stance - the knees are bent, the hands rest on the front of the thigh, the back is straight;
- slowly breathe air through the nose, filling the lungs first, and then the stomach;
- make a sharp exhale with the mouth so that a vacuum forms in the abdomen, draw it in;
- linger in this position for ten seconds, back relax and take a sharp breath through the nose.
Repeat the exercise at least three times. In untrained people, for the first time with a sharp final breath, a cough may occur, but then it disappears.
It is easy to get rid of body fat, you just need to change your lifestyle, choose the right diet and effective exercises.