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The most simple methods to remove fat on the sides, belly and waist men

How to remove belly and flanks are a man? This question is raised by many representatives of the stronger sex. The reason is not weak muscles – the muscles of the waist can be very inflated, but cherished the cubes are hidden under an impressive layer of fat.

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To get rid of fat at the waist and remove the belly, you need a special diet. You also need to add in a home workout series of special exercises. What kind of exercises and what should be the diet? We now discuss.

Why it is postponed

In order to correctly get rid of belly fat and fat on the sides, it is important to understand the causes of belly fat. Often the fat on the waist is formed due to hormonal difference is the lack of insulin and testosterone. They are the main culprits of the increased weight and loss of hair.

If no other symptoms apart fat at the waist and receding hairline on his forehead is not, then no reason to worry – fluctuations of hormones in men happens all the time. Enough to normalize your diet and lifestyle. This will remove excess fat, will not be deposited a new layer. Then you should focus on sports that became noticeable relief.

It's helpful

The first step is to change the diet. This will help to normalize the hormones, burn the excessive fat from the belly and sides of the men. Do not worry – the diet is not strict, does not involve painful starvation.

In order to fully feed, at the same time burning fat on belly and sides, you should cook a set of products (can mix and match any dishes you do, do not add other components).

Vegetables and fruits in meals:

  • Spinach
  • Romaine lettuce.
  • Avocado.
  • Zucchini.
  • Tomatoes.
  • Pumpkin.
  • Carrots.
  • Broccoli.
  • Celery.
  • Red bell pepper.
  • Cauliflower.
  • Apples.
  • Asparagus.
  • Green onions.
  • Cucumbers.
  • Mushrooms.
  • Ginger.
  • Corn.

The source of dietary protein (nourishes, helps build muscle, gives to Deposit fat):

  • Chicken Breasts.
  • Ground beef.
  • Turkey fillet.
  • Buckwheat.
  • Fillet of red fish.
  • Shrimp.
  • Eggs.
  • Low-fat cottage cheese.
  • Lean beef tenderloin.
  • Tuna.
  • Walnuts.

When exercise won't hurt

Consider exercising. Diet and lifestyle changes can help to halt the growth of belly fat. But to get rid of already formed "rescue" on the sides, lose weight and draw the relief press is possible only by means of hard sports activities at home or in the gym.

Here is a list of the most effective for belly and sides men exercises. Theiryou can do at home or gym. Important rule – trying to burn the pounds and remove fat from the waist, it is not necessary for one approach to over-burden ourselves. It is better to perform the maximum number of sessions that works best for your physical training the number of repetitions (break between sessions – 20-30 seconds). Every 2-3 days add one new approach.

  • Exercises without tools (exercises can be performed at home every day).
  1. Strap. Take the emphasis lying with support on feet and hands. Feet to keep together. Elbows located under the shoulder joints. Lower back not to round, to bend. Hold this position the maximum amount of time (every day, try to increase this time to 10 seconds). We encourage you to watch a short video about the rules of the run of the bar.
  2. Classic lifting your body. Lie on your back, hands behind head, legs bent at the knees. Lift the body, touching the chest to the hips, the maximum number of times.
  3. Flexion. Starting position – lying on back, legs straight, arms along the body, palms lean on the floor. Raise both legs to the shoulders. Possible by raising the legs slightly bent, but knees not to breed, keep them pressed against each other. The correct execution of the reverse curl you can see in the video:
  4. Bike. Lie on the floor, hands behind head, legs bent at the knees. Legs imitate riding a bike, elbows, try to get the opposite knee.
  • Exercises with additional devices (preferably to do in the gym under the supervision of a specialist).
  1. Push press with dumbbells. Stand straight, legs bent. Take in each hand on the dumbbell, bend your elbows and press them to the torso so that the weights were at the level of the shoulders. The impetus to stretch the legs, straighten arms and turn the torso to the side. To return to the starting position. Repeat in the other direction.
  2. Weighted pull one arm in the strap. Attach a V-shaped handle to the lower block of the simulator and stand in the bar with a support on elbows. Take the handle in one hand, pull it to the edges, then straighten it in front of him. Hold the pose, not sit – to do this, tighten all the core muscles. Make the desired number of repetitions, change hands. Take at least three approaches (at least 5-10 times in each session).
  3. Exercise with the roll-out. Get on your knees, put them on the width of the pelvis. In the hands the handle of a roller, the shoulder joints are located above the brushes. Tighten your stomach and push the roller forward and slightly to the right —as far as possible, but without sagging in the lower back. Arms and legs must be straightened. Return to starting and repeat. Do 3 sets of 10 repetitions in both directions (right and left).
  4. Side exercise with dumbbells. Feet on width of shoulders, in each hand a dumbbell. Committed tilts to the side, while bending opposite to the slope of the arm at the elbow. Return to the starting position and done the same thing in the other direction. Then you can repeat the session, but if you tilt your hand to flatten it completely (to pull over my head).

In addition to these exercises, we recommend you to try bodyflex (simple practice against the fat on waist and abdomen, you can do at home every day). Bodyflex actively practicing famous bodybuilders, including Arnold Schwarzenegger. You can start with simple choices: stand up straight, slowly exhale through your mouth, then inhale sharply through the nose, greatly inflating the stomach; then immediately sharply exhale the air through your mouth (you should make a dull sound "pheaa"). The abdomen must be pulled to the edges.

Hold for ten (or, if you can, to a larger number of accounts. Then breathe in deeply through your nose, take three normal breaths. Repeat 3-5 times. For enhanced fat burning on the waist and abdomen during breath hold do exercises: bending forward, back, lateral twisting. An example of a simple complex bodyflex, helps men to remove fat on the waist, you can see in the video.

We have listed the main methods of bringing a male waist up. Eat right, get rid of bad habits, exercise at home and in the gym – if you follow our tips, you will soon notice how to lose a few pounds, get rid of fat around waist, remove belly fat, to pump up the abdominal muscles, which will be cherished cubes. Good luck!