First of all, we must not forget that the main rule of weight loss is eating in moderation. Large amounts of food has never been good for the body. However, it is good to eat – the eternal male weakness. Take into account that women are accustomed to limit myself, for many men this can be a problem.
In this case, it helps to choose the right diet for weight loss for men during the day. Eat at a certain time, in small portions 4-5 times a day to accustom your body to the limits to remove forever the feeling of hunger and reduce the volume of the stomach.
From fatty food to give is not worth it, but limit the amount. Of course, it is better not to abuse the junk food, soda and other harmful products. Eating at night is bad for everyone, because the food is poorly digested and absorbed, increases the likelihood of being overweight. The last meal is 2-3 hours before bedtime.
The strategy of rapid weight loss
Often fat boys and men to lose weight as fast as possible, set a goal to lose at the gym 4-5 pounds of fat per month. However, the body is able to burn up to 400-700 grams of fat in a week — if you are to lose more weight, is water or muscle.
It is also important that these 400-700 g fat corresponds to a deficit of 500-900 calories a day. Therefore, there is no need to cut meals more than 15-20% of daily calories — it does not help to lose weight and lose weight faster, but will not only burn your muscles.
How to lose weight without dieting?
You need to understand that it is impossible to lose weight without diet and to avoid harmful foods and other responsible fat food. As a result of active work out at the gym or in the long term, you can burn up to 300-600 calories.
In addition, there are special exercises for weight and 12-15 reps does not burn fat, as is commonly assumed. FitSeven repeatedly wrote, that excess calories a lot easier to restrict the stage of your mouth, you don't smoke then exercise.
How to lose weight man: the rules
The good news is that men lose weight much easier than gaining muscle. Therefore, you need to get rid of excess weight correctly — otherwise you risk burning together with fat and muscle, becoming the owner of the flat body of saggy skin.
- You need to distinguish between beneficial and harmful carbohydrates. If you want to lose weight, you need to give up fast carbohydrates with a high glycemic index (sweet, sugar, products made with white flour), instead, give preference to green vegetables and cereals. Problem sweet is that it will increase your appetite and get you too.
- Speed up metabolism training. Instead of running and other companies to burn fat and cardio workouts weight loss training — this not only speeds up metabolism and normalizes metabolism, but will allow you to get muscle mass, which improve the overall shape of the body.
- Don't try to suddenly refuse to eat. A man of dry body mass (weight minus fat) 70 kg requires at least 2000 calories a day. Lower calorie content to below this figure causes the disruption of metabolism, increases stress hormones and reduces the production of testosterone as a result, the body seeks to store fat instead of burning it.
- The use of fat burners. Without heart symptoms, blood pressure and other contraindications, you can take proven fat burners and thermogenics — they dull the appetite, while simultaneously increasing human activity. Despite the fact that they do not burn fat themselves, they can help with weight loss.
- Don't chase quick results. Too rapid weight loss face than the occurrence of health problems and return to the previous weight for a few months. If the goal is not only fat, but also maintain a normal weight, you should weight no more than 2-3 pounds a month.
Running for weight loss
If the body weight of 80-90 kg more and you will never professionally learned to run, then an active workout on a treadmill break in your lap and not burn too much fat. Remember that effective weight loss is important, not the choice of cardio (running or fast walking), and pulse.
Continuous training in heart rate zone (at least 40-45 minutes heart rate around 130-140 beats per minute) is the best way to fix weight loss. In addition to the normalization of metabolism, and insulin in the blood 3-4 hours before a workout is not recommended to eat anything.
Training on an empty stomach
Fast weight loss for men is recommended for slow and long cardio before Breakfast in the early morning. Despite the fact that doing sports on an empty stomach is much more complicated, this is what causes the body to build metabolic rate and active use of the funds.
It is also an effective tool for weight loss is intermittent fasting — food consumed only in the period of 12-20 hours a day, and the rest of the 16 hours your body is hungry. Metabolism does not slow down, because during the day the body gets enough calories.
In order to lose weight and get rid of excess weight, men and boys, it is advisable to consider eating habits, and only then think about training. At the same time the process of weight loss is gradual, otherwise the body get rid of muscles.