Ways to fast weight loss for men at home and in training

To lose weight, get muscular mass of arms and legs, a strong torso and the coveted six-pack abs is never too late. The main thing — to focus on their own age. In this article we will tell you how to lose weight man at 20, 30 and 40 years. How to get a man to lose weight, read below.

Category twenty - and thirty-year

Look at the 20-year-old man. It would seem that this peak health, energy and effort. But there is this age their risks, because of which the man is subjected to increased weight:

• Nerves. Officially puberty ended, but the hormones haven't calmed down. Any stimulus can cause strong emotion and outburst. Besides, it's time for a change. If earlier all was clear and simple – the decision was taken by parents, teachers, now the man has to learn to be the master of your life and answered for himself. And this is another reason for stress. Such tension is often the cause of weight gain.
• An improper diet. Usually at this age, men have started to care about healthy eating and proper lifestyle. That's just before young body easily digested eaten burgers, coke and fries, and now he's getting a little harder to do it. The result – the initial degree of disease of the digestive tract and fat on the abdomen, legs, buttocks.
• Body type-type "endomorph" (broad chest and a big belly). As a rule, after 20 years of these men begins to manifest their genetic predisposition to obesity. This endomorphic body type is able to deliver a lot of trouble, as you have to work out every area of the muscles individually.

Now the good news – if the man in 20 years will be able to find that the weight begins to grow rapidly and threatens to cross the line "rules", then it will be much easier to lose weight than men in the 35, 45 and 60 years. Thanks to a good metabolism, which with age become less active.

What is the weight men 20-30 years is considered normal

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> 60

Growth	Weight men 20-30 years (in kg)
	Asthenic weight	Normal weight	Increased weight
158	51-53	54-56	> 57
160	52-54	55-58	> 59
162	53-55	56-59
164	54-56	57-60	> 61
166	55-57	58-61	> 62
170	56-58	59-62	> 63
172	57-60	61-63	> 64
174	58-61	62-65	> 66
176	59-63	64-67	> 68
178	61-64	65-68	> 69
180	63-66	67-69	> 70
182	65-67	68-71	> 72
184	67-68	69-73	> 74
186	68-70	71-78	> 79
188	69-71	72-79	> 80
190	71-73	74-81	> 82
192	72-74	75-82	> 83
194	74-78	79-84	> 85

What is the weight men 30-45 years is the normal

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164

Growth	Weight men 30-45 years (in kg)
	Asthenic weight	Normal weight	Increased weight
158	53-56	57-61	> 62
160	54-58	59-68	> 69
162	55-59	60-65	> 65
56-60	61-70	> 71
166	57-61	62 to 71	> 72
170	59-62	63-73	> 74
172	60-64	65-74	> 75
174	61-65	66-75	> 76
176	63-67	68-76	> 77
178	68-73	74-79	> 80
180	69-74	75-80	> 81
182	72-76	77-82	> 83
184	73-78	79-83	> 84
186	75-79	80-84	> 85
188	76-81	82-85	> 86
190	77-82	83-86	> 87
192	78-83	84-87	> 87
194	79-85	86-88	> 89

How to lose weight quickly male 30-40 years – correct methods without harm for health:

1. It is possible that you really want a juicy roast beef or tender pork, but the right choice of meat for a sports diet men 30-45 years Turkey. It has tryptophan, which protects the bones from damage and improves mood. In addition, Turkey is low fat and there a lot of protein. You should also eat more fish – it contains a lot of useful information for men substances.
2. If intense exercise and a strict sports diet in 20 years, you can quickly lose 4-5 pounds in 1 week (maximum 2 weeks), then after 30 years will have to be patient if competent and safe chart weight loss of 5 kg can be removed for 1-1,5 months (average pounds per week). Andexercise at home or gym will have harder – to take more weight and increase the number of approaches. The body weight must add classes at the gym.
3. After 30 fat from the abdomen, legs, buttocks goes slower, you can add in sports nutrition welcome fat burners – supplements that artificially increase your metabolism, eliminate excess water and decrease appetite.
4. To determine daily intake of calories for weight loss, you can use the formula for men 30-40 years: max number of consumed calories = (body weight × 0,05 + 3,65) × the index of physical activity × 240. The index of physical active when sedentary lifestyle is 1.1, with an average activity of 1.3, with a high of 1.5.

If you are a little over...

Feature slimming men after 40 years is that if you do not look after their health, these years are starting to progress of the disease in many systems. Increases the risk of damage to joints, muscles and bones. Becomes weak heart. Wear of the walls of blood vessels affects what tissues receive less nutrients. Sports diet and workout at home or gym at a Mature age have to be careful.

How much weight have men of 40-60 years is considered normal

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66-69

Growth	Weight men after 45 years
	Asthenic weight (in kg)	Normal weight (in kg)	Increased weight (in kg)
158	55-58	59-64	> 65
160	56-59	60-65	> 66
162	57-61	62-67	> 68
164	58-62	63-69	> 70
166	59-63	64-71	> 72
170	61-64	65-73	> 74
172	63-66	67-75	> 76
174	65-67	68-76	> 77
176	Between 70 and 78	> 79
178	68-72	73-79	> 80
180	70-74	75-81	> 82
182	71-76	77-83	> 84
184	73-77	78-85	> 86
186	74-78	79-86	> 87
188	76-81	82-88	> 89
190	77-82	83-90	> 90
192	79-83	84-92	> 93
194	80-86	87-93	> 94

How to lose weight male 40-60 years old – correct methods without harm for health:

1. Strong muscles make sense only if they rely on strong bones. And bones need calcium. Unfortunately, men over 40, calcium is washed out more than before and the new is absorbed much more slowly. That's why from the diet cannot be expunged foods that contain this trace mineral (cheese, milk, cheese, salmon). Also correct intake of vitamin complexes that do not allow deficiency of nutrients.
2. Training at home or in the gym it is necessary to make so that the power load was reasonable – unfortunately, the risk of injury after 40 increases several times. Instead of increasing the weight and number of sets is better to use a split-program – workout increase in the number of approaches.
3. Carefully to make cardio workout at home or at the gym (to avoid long running or heavy aerobic exercises in the gym). At this age, they are more suitable for heating than for the primary way to lose weight from cardio exercise Mature men are easier to get a heart problem than to reduce the belly fat and buttocks .
4. To determine daily intake of calories for weight loss, you can use the formula for men from 40 to 60 years: maximum amount of consumed calories = (body weight × 0,064 + of 2.46) × the index of physical activity × 240. Indexphysical active when sedentary lifestyle is 1.1, with an average activity of 1.3, with a high of 1.5.

Rapid weight loss unhealthy for men after 40 years. To lose weight, have patience at this age safe program, smooth weight loss, designed for 3-6 months. Important after will be able to burn excess fat from the abdomen, legs, buttocks, take measures to maintain the result. Believe me, save weight at the same level is much easier than trying to use techniques that encourage weight loss through diet or workout.