A well-toned upper body with raised abdominal muscles is a dream for many men. After all, a sports figure always attracts the looks of the opposite sex. If you have accumulated excess fat in your stomach and sides, only a thorough work on yourself will help get rid of it. Various diets and medications do not produce the desired result and can even be harmful to your health. Regular fitness training, giving up bad habits and a healthy diet form the basis for success in losing weight and the beloved abdominal muscles.
Reasons for the appearance of a "beer belly" in men
- Wrong diet. Fast food, fatty fried, smoked meat, flour products and overeating lead to gastrointestinal disorders, which often lead to obesity.
- Lack of physical activity. Sedentary work, weekends on the couch are key to the appearance of excess fat, not just on the stomach and sides. Due to a sedentary lifestyle and the lack of fitness exercise, obesity increases rapidly.
- Genetic predisposition and chronic diseases (e. g. diabetes mellitus). In this case, it will not be possible to achieve the athlete's slimness, but regular fitness classes will help control weight and make the figure proportional.
- Bad habits. Smoking and alcohol have a direct impact on the functioning of the entire body.
Getting rid of the stomach and sides: fitness training and proper nutrition
The key to success in eliminating fat folds on the stomach and sides is an integrated approach. If you stick to a diet and ignore fitness, belly fat will decrease, but it will not make your appearance more attractive. All you get is loose muscles and sagging skin. Hence, fitness training is a compelling aspect in solving this problem. At the same time, you do not need to starve yourself, it is enough to adhere to the basic principles of a healthy, balanced diet.
- Quite frankly, cut unhealthy foods, fatty foods, and simple carbohydrates from your diet. Prefer vegetables, fruits, grains, chicken, turkey, and beef.
- Drink plenty of clean water. Mineral without gas or purified is suitable.
- Avoid strong tea, coffee, sugary soda, and store-bought packaged juices - they're high in sugar.
- Avoid alcohol and cigarettes.
If you stick to these simple principles and do fitness workouts regularly, you will see significant changes in your figure within a few weeks. In addition, such a regimen will have positive effects on overall health.
Fitness classes in the gym and at home
If you want to get rid of the "beer belly" and tone your figure overall and relieve your muscles, fitness classes in the gym are a good option. A professional trainer will help you create a personalized fitness training program based on your physical condition. In addition, under the guidance of an experienced trainer, you will quickly master the right technique for performing fitness exercises and select the optimal weights for working with simulators. And the presence of more trained athletes in the gym will serve as additional motivation to exercise.
If for some reason you are unable to attend a sports club, you can organize fitness training at home (or on the sports field in the yard). For home training you will need:
- Comfortable clothing that does not hinder movement, wicks away sweat and is breathable.
- Some sports equipment: dumbbells, exercise mat.
- Leisure and spacious premises.
You can take fitness classes at home at any time that suits you - in the morning or in the evening after a day of work. The main thing is the regularity of training and focus on results. If you are lazy and skip scheduled fitness workouts, your efforts will not produce the desired result.
Fitness exercises for training the press for men
Every fitness workout should start with a warm up and end with a cool down. Running (in the stadium, on the spot, on the stairs), jumping rope, any rhythmic dance movements to music are suitable for warming up. The cool down should consist of stretching exercises that relax your muscles after intense exertion and promote muscle regeneration.
- Classic crunches.
Performed in the supine position, feet hip-width apart and bent at the knees. The feet rest firmly on the surface of the floor, the hands - on the back of the head. With a strong but not abrupt movement, lift your upper body off the floor and straighten your chest towards your knees. The lower back should be pressed firmly against the floor surface during this fitness exercise. The movement is only performed by the abdominal muscles.
- Side crunches.
The starting position is the same as in the previous fitness exercise. Twists are performed to the side - that is, when lifting the shoulder area, you need to try to reach the knee of the opposite leg with your elbow.
- Raise your legs.
Performed in the supine position, arms stretched along the body, legs together. With the exertion of the abdominal muscles, you need to raise the joined legs at a right angle to the surface of the floor. This element of fitness involves gently lowering your legs and controlling the movement of the abdominal muscles.
- Raise your arms and legs.
The starting position is lying on your back. Hands - on the sides, legs - raised together and perpendicular to the body. When exhaling deeply, it is necessary to tear off your shoulder and arms from the floor and try to reach your feet with your fingers. Do not make sudden movements during this fitness exercise - this can lead to muscle sprains, especially if you have not been physically active for a long time.
- Plank.
One of the most effective fitness exercises for training the abdominal, hip, buttock, back and arm muscles. It is performed from a lying position (like push-ups). The body should form a straight line, with support from the arms or elbows and toes. During this fitness exercise, make sure that your lower back is not bent. You must hold out for at least 30 seconds in the plank position and add 15 seconds to this time every week.
These basic fitness exercises will help you lose excess belly and flank fat in a short time and make your figure slim and fit. Fitness beginners shouldn't push too hard and train to exhaustion. It is enough to do 2-3 sets of exercises of 12-15 repetitions each. After two to three weeks of training, you can add weights and do exercises with dumbbells in your hands.