How to remove a man's stomach and sides at home in a short time

The vast majority of men face in adulthood with the problem of the appearance of a protruding abdomen. The girls suffer from fat deposits, legs, and the guys all the excess weight accumulates in the waist. Many people would like to know how to quickly remove the stomach, but weight loss requires effort and time.

How to get rid of the belly to a man

Few people like when grease begins to appear on the sides, the body becomes shapeless, and the relief muscles hide under a layer of deposits. At such moments, especially want to know how to get rid of the stomach, reduce the fatty layer. The problem of losing weight requires a comprehensive approach, using all possible tools:

• physical activity( at home and in the gym);
• correction of nutrition, the formulation of an effective diet;
• massage, sauna.

Slimming gym

For those who think how to clean a beer belly, the first condition becomes obvious - to enroll in a gym. This step helps to achieve at once two goals - the acceleration of metabolism, metabolic processes for the splitting of excess fatty deposits and an increase in the production of testosterone. Lifting the latter, you increase the process of burning excess fat, its presence in sufficient quantity in the body will be the right step, as a man to remove the stomach.

It should be borne in mind that weight loss will begin only when the excess calories in the body are reduced, so the gym and diet always go hand in hand. It would be wrong to think that the stomach should be cleaned by pumping the press. Alas, but a set of muscle mass in the waist area will not make the fat layer less. Really clean the subcutaneous deposits will be regular cardio:

• orbitrek;
• treadmill;
• exercise bike.

How to eat properly to clean the stomach

An important condition of the process of how to remove the belly to a man is the normalization of nutrition. An increase in the number of incoming calories, a decrease in motor activity, a passive lifestyle have a detrimental effect on the metabolic rate. To start changing the diet you need to perform simple, simple rules:

1. To improve the bowels, drink more ordinary, pure, still water.
2. For a day it is necessary to drink at least 3 cups of kefir, preferably at bedtime and in the morning.
3. Every day eat fruits, vegetables, which improve intestinal motility: tomatoes, plums, cucumbers, pears.

Although they are looking more often on the Internet, how to clean a beer belly, but the reason for its growth is not only alcoholic or low-alcohol drinks. Try to exclude or reduce to a minimum the amount of intake of salty, fatty, smoked and roasted. Refusal of beer will also have a positive effect on the process of fat burning. Those who are looking for a man to clean a beer belly, the best option will be a protein diet.

In the process of fat burning in humans, muscle fibers are often destroyed in parallel, which leads to a decrease in muscle mass. Ideally, you should reduce the amount of subcutaneous fat, but at the same time keep the muscles. The protein diet contains the necessary amount of vitamins, protein to maintain the tone of the body. You will have enough strength for classes in the gym, at home, but the amount of fat will decrease, the stomach will become smaller.

How to clean the sides and stomach at home

Work on zones with problems does not end when you exit the gym. Variants of how to clean the belly and sides of a man, there is also for use in the home. It has already been said that simply to pump the press is not the best solution, just the volume of the abdomen will be added to the volume of muscles. Work on the press should be done a bit on a different plane.

Please note that all professional bodybuilders also have a small stomach during relaxation. This is due to the use of a large amount of food for weight gain, the stomach stretches and protrudes. To get rid of such effect it is possible, having strengthened muscles of a press that they kept bodies. A list of exercises that will help clean the abdomen and sides at home:

1. Vacuum. This version of how a man to remove his belly at home, came from the bodyflex technique. It is necessary to exhale completely all the air from the lungs, so that the stomach can already burn, and hold at 10-15 this position. This will help to maximize not only the external part of the abdominal muscles, but also involve the internal. Only the high tone of deep-lying abdominal muscles will help to make it more flat, to keep the internal organs from protrusion.
2. Plank. This is a variant of the static load on the abdominal muscles, the exercise does not pump them, but strengthens, makes the fibers stronger and denser, which significantly improves the tone. It is necessary to take an emphasis as at push-ups, to fall on elbows, to hold the body completely and fix this position for at least 40 seconds, but the longer.all the better.
3. Side lath. Exercise completely repeats the above, only the emphasis should be kept on one hand sideways. In this case, the oblique abdominal muscles, lateral, are perfectly worked out, helping to strengthen the waist.
4. Gymnastics roller. A wonderful way for men is not only to clean the stomach, but also to strengthen the muscles of the shoulders, back, hands. Beginners should move from a position on their knees.

Exercises for burning internal fat

In most cases, when asked how a man removes his stomach, the answer is simple - to run more, move. The protrusion is due to the accumulation of internal( visceral) fat, which accumulates not in the outer layers of the skin, but inside the abdominal cavity. Many have heard that in full people, deposits appear even on the surface of internal organs( often the heart suffers).The cause of this phenomenon is a sedentary lifestyle.

Visceral fat is accumulated in the abdomen due to a violation of blood supply, which hinders the process of cleavage and does not allow you to drive excess weight. Normalize the flow of blood will help aerobic loads, which will restore the network of capillaries, increase it and start the process of fat burning. For this, any type of training with cardiovascular fitness is suitable:

• running with medium intensity( 60-70% of the heart rate from the maximum);
• work on the bike;
• crossfire;
• shaping.

Male body is easier to cope with the task of reducing the amount of body fat than female. The result will be visible after 2-3 weeks of classes while dieting. This will help remove the stomach, improve health in general. Help to lose excess pounds will help to visit the sauna, which helps to remove toxins from the body. If desired, you can do a stomach massage( alone or with a specialist) to improve blood supply, stimulate metabolic processes.

Diet for the stomach

To remove excess fat from the waist without a proper diet will not work. You can spend 2-3 hours in the gym on the treadmill, but with a foolhardy eating of high-calorie foods, there will be no progress. Below the men's menu is designed for 3 doses per day, but if possible, try to break the same amount of food into 4-5 servings. When eating well and thoroughly chew, do not rush, it will help to feel satiety faster. Sample diet menu to remove the man's bulging stomach:

Day	Breakfast	Lunch	Dinner
1	2-3 boiled eggs with tomatoes, a glass of coffee or natural yoghurt without sugar.	Mushrooms, boiled beef, vegetable salad.	Tea, pea soup, boiled potatoes.
2	Vegetable salad, 2 boiled sausages, coffee.	Eggplants stewed with nuts, boiled chicken 100-150 grams, tea. Boiled fish, vegetable salad, a slice of beef liver.
3	Buckwheat, eggplant caviar, carrots, a glass of juice. Bean soup, salmon salad, grapefruit.	Pair of boiled eggs, beetroot salad, juice. Oatmeal porridge, crab salad, tea. Brisket of chicken, stewed mushrooms, tomato juice.	A piece of cheese, fruit salad.
5	Chicken fillet, vegetables, 2 boiled eggs, coffee.	Slice of beef, vegetable salad.	Cooked chicken wings, cheese, a glass of yogurt. Rice porridge, boiled fish, coffee. Boiled potatoes with beans, tea. Risotto, vegetable salad, cheese, green tea.
7	Corn salad with boiled chicken, coffee.	Spaghetti from durum wheat, vegetable salad, boiled fish, juice.	Morse, fish salad, a couple of fruits.

Why men grow abdomen

Often, there are situations when a man in his teens was thin, but now by 20-23 years his stomach begins to grow, the amount of subcutaneous fat increases. At the same time, there were no special changes in life, food products did not change much. There is quite a logical question, why the belly grows in men. Here are some reasons:

1. Overeating. The most obvious and common reason for abdominal growth in men. There are more and more products that contribute to obesity: fast food, semi-finished products, flour products.
2. Decreased physical activity. Men with age less and less engaged in active sports, prefer to watch TV with a jar of beer. Decreased activity leads to a slowing of metabolism, and together with overeating a double effect is obtained.
3. Age. The body grows old, metabolic processes slow down, which causes the appearance of the abdomen in men. This is also associated with a decrease in the production of testosterone.
4. Hormonal disorders. Lack of testosterone at a young age leads to abdominal growth in men. You can increase it with drugs or active sports.

Video: How to remove fat from the abdomen of men