A simple diet and tips for losing weight on the belly and sides for men

Usually the desire to lose weight is associated with women, but representatives of the stronger half of humanity also want to attract attention and like themselves. Therefore, the article is aimed at ensuring that men become familiar with the main obstacles to this and learn how to create a daily diet that is beneficial for themselves and their health.

If your goal is toned and even sculpted abs, then it’s not enough to just pump up your muscles sometimes. Use a planned approach and the following tips to reduce fat and get your perfect six pack.

To really achieve the results you want, you need to start paying close attention to your diet and more. Let's figure out how to create an optimal diet for losing weight in the abdomen and sides for men with a detailed menu for the week.

Help burn belly fat for men

The list of recommendations presented below introduces beginners to the principles of diets for losing weight in the abdominal area with health benefits.

• Set a specific, realistic goal. Proper motivation is the first step to success.
• Eliminating beer from your daily diet. Reduce alcohol.
• Drinking the required amount of water. This indicator depends on weight and lifestyle.
• Regular exercise. Power training.
• Reducing the consumption of sweet, starchy foods and including fruits and vegetables.
• Breakfast is like the main meal.
• Compliance with calorie standards per day. Suitable snacks include fruits, vegetables, nuts, low-fat kefir, and natural yogurt.
• Inclusion of spices in dishes: ginger, rosemary, pepper, curry, cardamom, thyme, cumin. They have a positive effect on the breakdown of fat deposits.

Age-related features of weight loss

As you age, your metabolic rate slows down, making it difficult to lose and maintain weight. There is a need for a special diet and exercise that takes into account the state of health. Therefore, when calculating the KBJU and drawing up a training plan, you need to remember your age.

Weight loss in young men

Fast-paced and deceptively simple. At 20-25 years old, a high-speed metabolism and a resilient body allow you to eat fast food without heartburn and “settling” kilograms on your sides, but you cannot give in to temptations. When losing weight, the basis of the diet is protein to build muscles, all carbohydrates are left for breakfast and lunch, the daily calorie intake is reduced to 2500-3200 kcal. For effective training, 4 sessions per week are enough. At 30-39 years old, it is more difficult to lose weight - you will have to additionally give up sweets, flour and fatty foods, and focus on vegetables and protein.

Losing weight at 40

At the “turn of middle age,” metabolic processes in the body slow down, hormonal levels change, and obesity progresses due to a lack of testosterone. When losing weight at 40-49 years old:

• the daily calorie intake is reduced by 5-10%;
• follow PN with a balance of all nutrients;
• During sports activities, they carefully listen to body signals and well-being.

Losing weight at 50

Excess weight over the age of 50 rapidly provokes diabetes mellitus, leads to sudden heart attacks, strokes, and puts excessive strain on joints that have become sensitive. Strenuous workouts, if there is no habit of them, are replaced with exercises, walking and easy running, leaving time for muscle recovery. Pickles and smoked meats are excluded from the menu, and vitamin complexes are added to them. You need to get enough sleep and not change your habits abruptly, smoothly transitioning to a healthy lifestyle.

Losing weight at 60

Getting rid of extra pounds should be under the supervision of a doctor. The emphasis is on measured walking, golf, jogging and similar sports, a limited calorie diet, rich in fiber and microelements. Count on systematic and slow weight loss - excessive zeal provokes health problems.

Causes of belly growth

This question is asked by many men around the world. Let's look at the reasons.

• Excess calories – overeating.
• Abuse of alcoholic beverages, in particular beer.
• Lack of sports.
• Age-related changes.
• Frequent consumption of fast carbohydrates - flour, sweet products, alcohol, fast food.
• Sky-high goals.

The medical cause of abdominal pain is a malfunction of the endocrine glands. Diets and sports are powerless in this case.

If a man abuses food and alcoholic drinks, this leads to an enlarged stomach, as a result of more overeating. And this contributes to the growth of a “beer” belly.

Common mistakes

• Raising the pelvis above head level. The very position of the bar is violated. What does this lead to? This is the most common mistake. People often feel tempted to lift their hips up because it will allow them to hold the pose longer. The problem is that when you lift your hips up, most of the load falls on your shoulders and the pose loses its meaning. This mistake leads to the development of pain in the shoulders and back. Keep your hips in a straight line between your heels and shoulders.
• Deflection in the cervical region. The neck muscles are overloaded. When performing, the neck should be kept in a neutral position - the head should neither fall down nor rise higher. Imagine that both your head and neck are part of a straight line created by the rest of your body. When your neck is not in this line and your head is down or up, you are more likely to notice pain in your upper back or neck.
• Moving your elbows to the side, connecting your fingers and lowering your head below the desired level. As a result, the shoulders are less involved, causing a rush of blood to the head. Holding your hands together will reduce the effectiveness of the pose. When your hands hold each other, your abdominal muscles work less. Always keep your arms apart, extending them in a straight line from your elbows, keeping your hands flat on the floor.
• Bend in the lower back. If you continue to stand in a pose with such an error, you can get problems with your lower back. When you arch your back, the weight of your body stops loading the muscles; instead, the load is carried by the vertebrae and the connections between them. This mistake leads to pain in the lower back. Correct the error by slightly rotating your pelvis. This will make your back straight. It is also helpful to tighten your glutes.
• Hips too low. If your hips drop too low, your entire body weight will rest on your lower vertebrae, even though your core muscles should be doing the work. It seems that it is easier to lean on your back than on your muscles, but then the exercise loses its meaning.
• A rounded back is a sign that your shoulders are hunched. People sometimes make this mistake to compensate for a weak core. The mistake allows people with a weak torso to hold the pose longer, due to excessive tension in the muscles of the back, neck and shoulders. To correct this error, move your shoulders down, away from your ears. The trapezius and mid-back muscles (upper back muscles) should be tightened to prevent the back from rounding.

Diet

Follow the following nutrition strategy:

Harmful and useful. What to eat and what to avoid?

If you feel uncomfortable, as if you are not in your body, then you need to start losing weight. Any man wants to attract women's glances, to be fit and healthy. Excess weight affects not only your appearance, but also your well-being: heart disease, diabetes, and arthritis can occur.

Recommended foods for men's diet

Below is a list of healthy foods that demonstrate positive effects on the body:

• Dietary meat: turkey fillet, chicken breast, veal, lean beef.
• Lean fish: trout, cod, pink salmon, flounder.
• Dairy and fermented milk products.
• Eggs.
• Complex carbohydrates: buckwheat porridge, rice, oatmeal, pearl barley.
• Nuts, spices, legumes.
• Fruits: apples, oranges, grapefruits, kiwis.
• Vegetables: carrots, cucumbers, tomatoes, cabbage, zucchini.
• Berries.
• Olive oil.

Prohibited Products

List of prohibited foods that must be excluded from the diet:

• Salt.
• White bread.
• Flour products.
• Sweet.
• Smoked meats, semi-finished products.
• Pork, sausages.
• Fast food.
• Alcohol.
• Sugar.
• High-calorie fruits: bananas, grapes.

Tips for Beginners

Perform the exercise on a yoga mat or towel so that the hard floor does not cause additional discomfort to your elbows. Before exercise, warm up by stretching or doing some simple exercises for three minutes. The first days, stand in the plank for only 20 seconds. This is quite enough for a beginner. To make the exercise easier, place your feet hip-width apart.

If you don’t feel entirely confident in this position, then do it from your knees.

After a few days, when the muscles are stronger, make the knee plank more difficult by straightening one leg and holding it suspended. Stand like this for 30 seconds, then change legs. After finishing the exercise, we recommend taking balasana - child's pose. This will relieve tension and relax your core muscles.

Men's diet for a week for losing weight on the stomach and sides

For good health, it will not be superfluous to have a varied diet. Therefore, the diet presented in Table 1 is aimed precisely at this.

In between standard meals, you can have snacks consisting of your favorite fruits, nuts, yogurt or kefir.

Relief press. Diet

The diet presented in the table was developed by nutritionists specifically for losing weight in the abdominal area. And in combination with strength training, it makes it possible to get beautiful and sculpted abs.

Indicators of normal visceral fat

Visceral fat should make up no more than 10-15% of the total amount of such deposits in our body. In order to find out whether this indicator is normal, you can use a very simple method - measure your waist circumference and compare it with your hip circumference.

The figures for an acceptable waist range for men should correspond to 94-101 cm. For women, this figure is considered normal with a volume of no more than 88-90 cm.

Waist size, like hip size, is measured at the widest point. Then the waist circumference is divided by the hip circumference and the result is analyzed. Visceral fat in the body in men is greater than normal if, as a result of division, the figure exceeds one. For women it should be less than 0.85.

Let's look at a few simple techniques for comparing the amount of visceral fat with the norm:

• We take a measuring tape and measure the waist and hips, grasping them in the widest places. We get the result - let it be 76 and 108. We compare the indicators and get approximately 0.70. The result can be considered good, since it is less than one and 0.85. Such proportions in both female and male figures indicate the absence of problems with visceral fat. A figure in the range from 0.80-0.85 should cause caution in women, and 0.95-1.0 in men.
• We just measure the waist - its girth is also important. The maximum waist size for women is 88 cm, while men should try not to cross the limit of 94 cm.
• We wrap our fingers around the stomach, trying to create a fold. If you succeed, then the amount of fat is normal, but if you don’t have enough arms, urgently make an appointment with a nutritionist.

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Of course, such measurement results can be considered very approximate. In order to find out whether the situation really requires special attention, it is necessary to obtain advice from a qualified specialist.

Special procedures have been developed to determine the amount of visceral fat in the body. One method is anthropometry. It involves comparing several indicators at once - height, weight, skin fold thickness. Not only the circumferences of the hips and waist are compared, but also measurements taken on other parts of the body. Length ratios are also taken into account - waist length to hip length, waist length to height, etc.

But these anthropometric methods do not allow us to determine the degree of obesity with a high degree of reliability. For example, with their help you can see only a small amount of excess indices in normal conditions and in diabetes, but a significant difference cannot be felt. Therefore, if a patient has not only obesity, but also concomitant pathology, more effective diagnosis of the condition of adipose tissue is required.

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Most often, experts recommend in these cases an MRI study, which at the moment can be considered a reliable method for quantitative and qualitative analysis of adipose tissue. This diagnostic method allows you to visualize the visceral fat located inside our body, see where it accumulates and provides the opportunity to measure different types of fat at any level. It is not only highly accurate, but also absolutely safe for humans.

Sport

Following a diet will help you lose weight, especially if you have too much weight. But you can achieve a beautiful and sculpted body only in combination with physical activity.

To lose weight in the abdominal area, cardio exercises will help:

• run,
• swimming,
• bicycle rides.

Even simply avoiding elevator rides and taking evening walks will direct your weight in the right direction, improve your mood, and promote healthy sleep. In addition, you should note that some of the diets described will not work without exercise.

A system of exercises can be developed at home: crunches, planks, push-ups. There would be time and desire.

We recommend the following simple complex that can be performed in the gym, on the street or at home:

Correct technique

The algorithm for performing the movement is very simple, but nevertheless, be attentive to the details, learn how to stand in the plank correctly, competent technique is the key to success.

• Lie on your stomach. Place your elbows on the floor at shoulder level. Place your forearms on the floor. Bent arms should form an angle of 90 degrees. Straighten your legs and now lean on your toes and forearms. Feet can be placed together or spread hip-width apart. Make sure your elbows are under your shoulders.
• Tighten and straighten your entire body. Your body should be in one straight line from head to toe.
• Do not bend your spine, do not lift your pelvis;
• Tighten your abs;
• Breathing is smooth and calm.

There are many variations of this exercise. But if you master the technique of performing the classic plank, then there will be no problems with other options.

Simple exercise for the press

Classic forearm plank

• Run for maximum time
• Body Part: Press Equipment: No

Exercise with a gymnastic roller

• 3 sets of 5-7 reps
• Body Part: Press Equipment: Other

Butt lift

• 3 sets of 15-20 reps
• Body Part: Press Equipment: No

Crunches with legs on a fitball

• 3 sets of 15-20 reps
• Body part: Press Equipment: Fitball

Raising legs to arms from a lying position

• 3 sets of 15-20 reps
• Body part: Press Equipment: Body weight

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Alternatively, you can combine more complex sets of exercises.

What muscles work

When performing a standard (classical) plank, the following muscles work:

• Rectus and transverse abdominis muscles;
• Biceps, triceps, deltoid;
• Paravertebral muscles of the lumbar region;
• Biceps, quadriceps femoris and calves;
• Buttock muscles;
• Muscles of the back and chest.

Improved abdominal exercise

Side bends with dumbbells

• 3 sets of 10 reps
• Body part: Press Equipment: Dumbbells

Pulling your legs to your chest on a horizontal bench

• 3 sets of 15 reps
• Body part: Press Equipment: Body weight

Hanging Knee Raises

• 3 sets of 30 seconds
• Body Part: Press Equipment: No

Quadriceps stretch while kneeling

• 3 sets of 30 seconds
• Body part: Quadriceps Equipment: Body weight

Squats without weights

• 5 minutes max reps
• Body part: Quadriceps Equipment: Body weight

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Sports supplements

For additional effect, you will find the following sports supplements useful:

Beneficial features

1. Strengthens the core muscles

When you're trying to develop core strength, this pose is the most beneficial because it targets all the abdominal muscle groups... and you thought abs were just a six-pack? The plank loads not only the cubes, but also the stabilizing muscles, as well as the lateral abdominal muscles, which are responsible for the position of the hips and the back muscles.

1. Muscles become more defined

The plank also loads the muscles of the shoulders, chest, legs and back. They will grow too. The functionality of this pose, combined with isometric tension, helps muscles throughout the body dry out and become more defined.

1. Metabolism accelerates

Muscle strength and mass, which increase with proper exercise, have another great property, in addition to increased strength and a good figure - accelerated metabolism! When you increase muscle mass, you speed up your resting metabolism, which allows you to burn more calories.

1. Prevents back pain

As your abdominal muscles become stronger, your body has to rely less on using your back muscles to maintain your posture. Instead of the back muscles, the torso muscles are now used, which are used for all exercises and work, which reduces the likelihood of back pain.

1. Your posture improves

Improving your posture is most often achieved by improving the health and strength of your back and core muscles. When you assume plank pose, your back, neck, shoulder muscles, and abdominal muscles work to organically hold your body in position.

1. Improved coordination

Holding the pose isometrically stimulates improved coordination and overall balance. If you learn how to perform a plank technically, you will also be able to maintain an upright posture more efficiently and stably.

1. Improves joint and bone health

The plank allows you to exercise with heavy weights while reducing the discomfort and negative effects associated with exercises such as running and jumping.

When you stand in this pose, new living bone tissue is created, which helps create healthier, stronger bones. Physical activity performed during exercise also improves blood circulation in the joints, making them more mobile. Friction is reduced.

1. Improves mood and reduces stress

Performing a plank, like any other exercise, helps release the neurochemically active compound endorphin. Endorphin improves mood and creates a feeling of joy, and also helps relieve stress. This pose can also relieve tension as your body is given the opportunity to stretch as you do this exercise.

Judging by the number of advantages from its implementation, it is not difficult to understand why it is so popular.

Whether you're just starting out or just adding a minute to the time you spend in this pose, remember that quality is always more important than quantity or duration. Once your pose starts to fall apart, you should stop, take a break, and try again the next set or day.

Ab workout supplements for men

Syntrax | Nectar?

• Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
• Category: Whey Protein Isolate Category details

Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.

SciTec Nutrition | Hot Blood 3.0?

• The product is distinguished by unprecedented effectiveness; you can be convinced after the first sting that this drug was created for people who love sports not only for the results, but also for the incredible sensations in the gym.
• Category: Pre-workout supplements

1 scoop per 250-300 ml of water and 30 minutes before training

Moreover, you can buy Hot Blood both for weight training and for cardio training, including high-intensity training. Considering the optimally thought-out composition, the drug is recommended without fear even for those types of training in which the pulse rises to serious levels.

FIT-Rx | Multi Man?

• Stimulates the synthesis of immune system cells, prevents stress, improves well-being and performance
• Category: Vitamin-mineral complex More about the category

1 tablet 1-3 times a day with meals. Duration of treatment is 3 months.

Multi Man is a balanced, highly effective vitamin and mineral complex that includes a full range of vitamins and minerals needed by the male body, plus enzymes that promote better absorption of nutrients. Multi Man is an all-natural formula containing chelated minerals. Most vitamins are not synthesized in the human body, so they must be regularly and in sufficient quantities supplied to the body through food or in the form of vitamin-mineral complexes and nutritional supplements. Without a sufficient amount of minerals and vitamins in the body, health deteriorates, there is a loss of strength, performance decreases, and the flow of biological processes is disrupted. It is especially important to take vitamin-mineral complexes during an active lifestyle and sports, since the load increases and often the vitamins and minerals that enter the body with regular food are sorely lacking to maintain the immune system in a healthy state. — Activates the body’s antiviral defense — Normalizes biological processes in the body — Activates physical and mental activity — Reduces blood cholesterol levels — Accelerates energy and lipid metabolism in the body — Stimulates the central nervous system, cardiovascular and immune systems.

Geneticlab Nutrition | BCAA Pro?

• Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
• Category: BCAA More about the category

mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.

Optimum Nutrition | Daily Fit?

• Fat burner Daily Fit is a drug to speed up your metabolism.
• Category: Fat burners More about the category

Take 2 capsules 30-60 minutes before morning and afternoon meals

A new development from Optimum Nutrition provides a safe fat burning process with high results due to the presence of red and black pepper extracts. Research conducted by the company made it possible to determine the most accurate and working dosages of ingredients. This gentle fat burner contains no stimulants or questionable additives. Daily Fit contains thermogenic supplements containing green tea extract, red pepper extract, black pepper extract to speed up metabolism and carnitine for effective fat burning. Supports metabolism in the body, helps burn fat. Fat burner for weight loss Daily Fit is great for both men and women.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Featured

A ready-made exercise plan to remove sides

We offer you a ready-made workout that will help you remove your sides, reduce your waist and get rid of your belly. This workout combines cardio exercises to get your heart rate up while burning calories and core exercises to visually enhance your abdominal area and waist. We emphasize that local fat burning is a rather relative concept, so this training is also aimed at losing weight and toning the whole body as a whole.

The total training duration is 40-45 minutes. There are 2 rounds of 20 minutes each, with 1 minute rest between rounds. Each round will have 10 exercises that are repeated in two rounds.

General training scheme:

• First round: 10 exercises, repeat in two circles (20 minutes)
• Second round: 10 exercises, repeat in two circles (20 minutes)

Exercises in the round are performed according to the following scheme:

• Beginners: 30 seconds work, 30 seconds rest
• Advanced: 45 seconds work, 15 seconds rest.

Ready timers:

• Ready timer 30 seconds work / 30 seconds rest
• Ready timer 45 seconds work / 15 seconds rest

If you do not have the opportunity to train for 40 minutes (or you are a beginner), then divide the workout into two halves of 20 minutes each, i.e. On one day do the first round, on another day do the second round. The most important thing is to combine cardio exercises with core exercises, because this combination is the ideal way to burn calories and fat. Before training, you need to warm up.

How often to do the workout:

• 2-3 times a week, if you do the entire workout for 45 minutes
• 5-6 times a week if you do the workout halfway for 20 minutes

Ready plan for a week to get rid of sides:

• Mon: HIIT workout for losing weight in the stomach and waist
• VT: Top 10 abdominal exercises for oblique muscles
• CP: Lateral Workout (suggested below)
• CT: Workout to get rid of folds on the back and sides
• PT: Fat Burning Workout for Small Waist
• SB: Ready-made workout for the stomach and waist for girls

First round of exercises

In this round you will find 10 exercises, which are performed according to the scheme: 45 seconds of work, 15 seconds of rest (advanced) or 30 seconds of work, 30 seconds of rest (beginners). Exercises in a round are repeated in two circles; between circles, take a rest for 1-2 minutes.

Jumping with arms and legs raised

How to do it : To do jumping jacks, stand straight with your feet together and your arms along your body. Begin at the same time, with a sharp movement, raise your arms up through your sides and spread your legs in a jump. Land softly on your toes and bend your knees slightly.

Why : This is a popular cardio exercise and one of the most effective for weight loss. Exercise helps develop the muscles of the arms and legs, develops endurance, burns calories and helps to remove sides in a short time.

Elbow plank twists

How to do it : Get into a classic elbow plank position on the mat with your body in a straight line. Begin to rotate your pelvis smoothly and alternately, trying to bring your hip closer to the surface of the mat. In this case, the position of the elbows should not change, the body should not sag, and the pelvis should not rise up.

Why : One of the best exercises for eliminating sides. In addition, thanks to this version of the plank, the back muscles are strengthened, the shoulders, legs and stomach are worked out, and the gluteal muscles work well.

Horizontal running

How to do it : Take a lying position, straighten your back, keep your head aligned with your spine. Please note that the elbows do not bend when performing the exercise, the shoulders are strictly above the palms. Start running in a horizontal position: first, pull one leg to your chest, then the other. Adjust the pace of execution to suit your level. The faster you run, the more calories you burn.

Why : Horizontal running is a great idea to eliminate your sides. Exercise quickly burns calories, and at the same time excess weight goes away. Work is underway with the core muscular system, providing static and dynamic load on the abs. Additionally, the cardiovascular system is strengthened, and the muscles generally warm up.

Fold with leg lifts

How to do it : Stand straight with your feet shoulder-width apart. Raise your hands up. Alternately, at an angle of 90 degrees, lift first your right and then your left leg, while twisting your body and using both hands at the same time try to touch your toes.

Why : This exercise can pump up the abdominal and back muscles, improve the functioning of the cardiovascular system, and strengthen the hips and buttocks. A simple but effective exercise will help remove the sides and fat folds in the lower abdomen.

Running with shin splints

How to do it : In this side kick workout, running is made more difficult by wrapping your shins. To perform the exercise, you need to run in place and try to practically touch your heel to your buttocks. At the same time, perform movements with your arms; they should move along the body in synchronization with your legs. Master your moves and speed up.

Why : Running in place can be safely included in any workout to eliminate the sides or other problem areas. This is an ideal exercise for those who would like to quickly adjust inches in the waist and hips. In general, running movements improve the functioning of blood vessels and the respiratory system.

Side plank twist

How to do it : Take a mat and assume a side plank position, using your forearm and the edge of your foot as support. It is recommended to fold the other hand at the waist. Begin twisting: gently lift your leg and pull it towards your chest. Tighten your stomach so that the main load falls on your core, and not on your arms and shoulders.

Why : The exercise perfectly works the muscles of the abdomen, legs and shoulders. This is a way not only to remove the sides, but also to achieve beautiful abs. Since the back muscles work during the movement, the core is also strengthened, providing a useful load on the musculoskeletal system.

Sumo jumps with arms raised

How to do it : Stand straight with your feet together. Raise your arms above your head and clasp your palms together. Start jumping into a sumo squat, spreading your arms out to your sides. In a squat, place your legs wide apart, with your feet and knees facing outward. At the bottom point, the fingers touch the floor.

Why : This intense exercise will help strengthen the muscles of the whole body (legs, stomach and arms), lose weight in the sides and burn calories. In addition, the buttocks and inner thighs will receive load.

Raises with feet touching

How to do it : Lie on the mat, close your legs, spread your arms to your sides, lower back pressed to the floor. At the same time, lift your upper back off the floor and lift your right leg and left arm up. Twist and try to touch your fingers to your feet. Perform the entire set on one side.

Why : This exercise works all the abdominal muscles and puts emphasis on the oblique abdominal muscles, helping to get rid of the sides and form a beautiful waist area. Together with cardio exercises it is very effective for a toned stomach.

Pulling your knees to your chest

How to do it : Turn your body slightly to the right. Move your left leg to the side at an angle of 30 degrees relative to your right. Raise your arms up and place your palms together. Begin to pull your bent leg towards your chest, while lowering your folded arms and touching your knee with your palm.

Why : When performing the exercise, the abdominal and thigh muscles are involved. This is an excellent exercise for working the abs and oblique muscles, eliminating the sides and the “lifeline” at the waist.

Half squat raise

How to do it : Take a half-squat position. Bend your elbows, raise your palms at face level and bring your forearms together. Start spreading your legs in a small jump. Simultaneously with the jump, spread your elbows to the sides, synchronizing the movements of your limbs.

Why : Exercise has a complex effect on all muscle groups: shoulders, chest, core, buttocks, hips work. Regular interval training will help you have an ideal and toned figure without problem areas.

Exercises No. 6, No. 8 and No. 9 in the first circle are performed on the right side, in the second circle on the left side. If you wish, you can perform these exercises on the right and left sides in two consecutive approaches (in one circuit), but this will lengthen the total training time.

Second round of exercises

In this round you will also find 10 exercises, which are performed according to the following scheme: 45 seconds of work, 15 seconds of rest (advanced) or 30 seconds of work, 30 seconds of rest (beginners). Exercises in a round are repeated in two circles; between circles, take a rest for 1-2 minutes.

Tabata program for 5 days:

• Mon: Tabata workout for the abdomen
• VT: Low Impact Tabata Full Body
• SR: Intensive Tabata for legs and buttocks
• CT: Full Standing Low Impact Tabata
• PT: Intense Tabata Full Body

Running with high knees

How to do it : Stand up straight and start running in place with your knees high. Try to perform the exercise in such a way that your knees rise at an angle of 90 degrees to your body. In this case, you need to help yourself with your hands, swinging your arms along the body in time with the movement of your legs.

Why : Running is a great opportunity to remove sides at home. This kind of cardio burns a lot of calories, raises your heart rate quickly and helps eliminate belly fat. High knee raises provide additional emphasis on the core.

Lunge with trunk rotation

How to do it : Stand straight with your feet shoulder-width apart. At shoulder level, close your hands so that your right elbow touches your left palm, and your left elbow touches your right. Begin to alternate lunges forward on your right and left legs. At the lowest point, rotate the body. If you step with your right foot, then also turn your body to the right, if you step with your left foot, turn to the left.

Why : Lunges with twists help work your core muscles, pump your abs and obliques. Additional stress is placed on the musculoskeletal system and legs.

Climber with a turn

How to do it : Take a plank position on your hands, supports on your palms and toes on your feet, with your palms directly under your shoulders. Pull your right leg forward towards your right elbow and make a smooth turn towards your left elbow. Then reverse the movement back to the starting position. Try to move in such a way that the body remains stable, do not lift your pelvis up. Perform the entire set on one side.

Why : The exercise is great for removing the sides, since the main load falls on the abdomen and waist. The muscles of the back, shoulders and legs are also worked.

Skier

How to do it : Stand straight, arms bent at the elbow as if running. Start jumping in place, alternating your legs: first your right leg is in front, then your left. Land gently on your toes. Do not spread your legs too far apart, the amplitude is average.

Why : One of the best cardio exercises for weight loss. It burns calories in general and removes extra centimeters in problem areas. Our high-pulse interval training will help you get rid of your sides in no time.

Lateral leg raises

How to do it : Place your right knee on the mat in a simplified side plank position. Use your right hand as support; it should lie on the floor. The left leg is straightened and the foot touches the floor. Start lifting your leg up above your waist, pause for a second at the top point and return to the starting position. Try to move your leg in one plane, and do not lean your body forward. The entire approach is performed on one side.

Why : Exercise helps to quickly remove the sides, works the abdominal and thigh muscles. At the same time, it is low-impact and quite simple to perform. You can place a pillow under your knee to comfort the joint.

Burpee

How to do it : Take a standing position so that your feet are shoulder-width apart. Stretch your arms up and then jump. Then quickly lower your hands to the floor and jump into a plank position with your arms straight, your feet resting on your toes. From the plank, jump back to the starting position and jump as you straighten.

Why : Burpee is one of the best functional exercises for the whole body, which comprehensively works all muscle groups. Even a few repetitions of this exercise are enough to increase the effectiveness of the entire workout.

Twists

How to do it : Sit on the mat, bend your knees at an angle of 90 degrees. The body remains raised, hands are closed at chest level. Begin to lean your body back, while simultaneously turning your upper body, first to the right, then to the left. Try to touch the floor with your elbow. The legs should remain motionless.

Why : This physical activity works well on the oblique abdominal muscles. It is suitable for those who would like to have an ideal figure at the waist and remove the sides in a short time.

Plank leg raises

How to do it : Take a plank position on the mat: arms straight, legs together, gaze directed forward at the mat. Rest your toes on the floor, and then sharply move them to the side; you should get some kind of jumps with your legs spread. Do not jump mechanically, try to use your abdominal muscles, to do this, tense your abs. Be sure to keep your shoulders directly above your palms.

Why : One of the best lateral exercises. Raising your legs in a plank exercises your abdominal and abdominal muscles, and engages the muscles in your thighs. It also helps to quickly increase your heart rate and burn calories.

Squat + side leg swing

How to do it : Take a squat position. Bring your hands together in a lock in front of your chest. Start doing squat raises, with one leg moving to the side (a side swing), the other simply straightening, keeping your arms together at your chest for balance. Perform squats with swings to one side at a dynamic pace.

Why : Like any other type of swing, this exercise helps remove the sides. It aims to generally maintain good physical shape, especially in the abdomen and waist, thighs and buttocks.

Jump into a narrow squat

How to do it : Take a narrow half-squat position. Stretch your arms along your body, trying to reach your ankles. Jump up sharply, while spreading your arms out to the sides and raising them above your head. The legs are spread to the sides in synchronization with the arms.

Why : Jumping into a narrow squat helps work the abdominal and thigh muscles. This is a good cardio exercise that sharpens your figure and tones your body.

Exercises No. 3, No. 5 and No. 9 in the first circle are performed on the right side, in the second circle on the left side. If you wish, you can perform these exercises on the right and left sides in two consecutive approaches (in one circuit), but this will lengthen the total training time.

How to lose weight after forty?

At this age, it is necessary to focus on protein-rich foods. It won’t hurt to include fiber in your diet, but you’ll have to give up flour dishes and fast food.

Protein products are extremely beneficial for the body:

• Cleanse the body of waste and toxins.
• Helps strengthen the immune system.
• They have a beneficial effect on the circulatory and digestive systems.

It is better to start the day with a healthy breakfast consisting of porridge, eggs and green tea. Protein-rich foods will saturate the body for a long time. In the middle of the day, it is recommended to have lunch with low-fat fish, boiled potatoes and vegetables. And at the end of the working day you can eat a piece of lean beef.