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Many people tend to see flaws in themselves, especially the imperfection of their own body. We often begin to critically examine ourselves with the onset of spring, when the weather is conducive to changing our wardrobe to a lighter one. Then along with the question “what to wear?” The question arises “ how to lose weight
?”.
Both people who are clearly overweight and those who want to lose just a few kilos think about diets. It is a mistake to believe that only girls resort to dieting. Guys are no less sensitive to their shape, but they are mainly concerned about muscle mass. It is believed that the right diet can work wonders, the problem is that no one knows the secret of the “ideal diet”. It would be even more correct to say that this secret does not and cannot exist, because the diet must be individual
, and for some people, due to existing diseases, diets are contraindicated in principle. Unfortunately, not everyone thinks about this.
Before you go on a strict diet and begin to voluntarily torture yourself with restrictions, you should make sure whether your weight really exceeds the norm
. If not, then you first need to work on keeping it within normal limits, and secondly think about what you would like to improve. You usually don't need a diet to keep your weight within a healthy range. It is enough to provide yourself with a sufficient level of physical activity and take care of a properly balanced diet, but this is not the same as a diet.
What weight is considered “normal”?
Normal weight
is not an abstract concept that everyone can interpret in their own way.
There is a specific indicator “ body mass index (BMI)
” that will show whether you are really overweight, or whether it is more of a self-esteem complex. BMI is calculated simply: weight in kilograms must be divided by height in meters and the result squared. Overweight is indicated by a BMI above 25, and obesity by above 30.
Calculating body mass index allows you to objectively assess your own weight, and not follow stereotypes, taking cues from catwalk models. Often people worry about problems with excess weight, although they do not have such a problem. BMI avoids subjective assessment. In addition, the body mass index shows a tendency to be overweight or, conversely, to be thin.
. It is enough to compare the resulting indicator with the “norm”. If your indicator is close to the upper limit, it means that you have a tendency to be overweight, but this is still not a reason to go on a hunger strike.
It is important to understand several points related to BMI:
- BMI is not a constant value
, so it needs to be calculated regularly to track dynamics. BMI is indirectly affected by calories. It seems that the easiest way to lose weight is to spend more than you consume. Alternatively, you can reduce the energy value of food while increasing physical activity, but this is a dead end. - The desire to lower your BMI through sudden weight loss can lead to exhaustion of the body
. Arranging “fasting days” is sometimes useful, but not for the sake of losing weight. Judge for yourself: if your new diet forces you to openly starve or increase your level of physical activity to an unrealistically high level, then your body will work for wear and tear. Perhaps you will achieve a short-term effect, but when you lose your temper or your body fails, all the lost kilograms will come back with interest,
Workout for men at home (Day 2)
Circuit training without equipment for men does not destroy muscles, which is the main advantage of such programs. It is best to start the second training day after a daily rest. Always remember to rest and allow your muscles to recover. The quality of the result also depends on nutrition and the amount of vitamins consumed.
Options for performing circuit training:
- By time: 45 seconds of work / 15 seconds of rest (there are timers at the end of the article)
- By number of repetitions: indicated in the article after each exercise
9 exercises await you (8 exercises in total, but the last exercise is performed first on the right side, then on the left) + 1 minute of rest after completion. This means about 10 minutes for 1 lap. Repeat the exercises in 3-4 circles. Beginners can complete 2 laps.
Don't forget to do:
- Ready pre-workout warm-up for 5 minutes
- Ready-made 5-minute post-workout cool-down
Squats with hands behind head
Stand with your arms crossed behind your head. Take a shoulder-width stance and maintain your posture. Perform the squat until the knee joint is at a right angle, and then rise back with effort. An indispensable exercise for weight loss training for men.
Don't bounce at the top; make sure to keep your heels pressed in throughout the entire movement. This is the only way to concentrate tension in the hips and buttocks, obtaining high-quality results.
How much to do: 20 repetitions.
Reverse push-ups
Place your hands firmly on the bench/chair, supporting your body weight on them. The legs are extended and placed on the heels. Lower yourself until you reach a right angle at the elbow at the peak. Hips do not touch the floor. Push back up forcefully and repeat the required number of times.
This element of weight loss training for men helps to load the triceps in isolation. This is a kind of analogue of push-ups on uneven bars. If you suffer from joint problems or are recovering from an injury, then it is better to avoid reverse push-ups.
How much to do: 15 repetitions.
Horizontal running
Take a lying position similar to push-ups. The back is straight and the head is fixed in line with the spine. Bend your legs alternately so that your knee reaches chest level. Work intensely, as if you were running.
A multi-joint exercise for training men at home is aimed at strengthening the muscles of the abs, thighs, buttocks and shoulders. Horizontal running is a must for any cardio workout.
How much to do: 20 repetitions on each side.
If running is contraindicated for you, use a simple knee pull-up. The technique is the same, but with less intensity.
Superman
Lie on your stomach and extend your upper/lower limbs lengthwise. Look straight ahead. The task is to simultaneously raise your arms and legs from the floor, pause and return back.
This is an extremely effective exercise for working the back muscles. Maintain a measured pace when performing to better emphasize the load. Do not throw your legs and arms when returning to the starting phase. Otherwise, you will not achieve the desired effect.
How much to do: 15 repetitions.
Static push-ups
The technique differs little from classic push-ups, except for one nuance. You need to “freeze” at the lowest point, supporting your body weight in your arms. Try to point your elbows back or press them to the sides of your body.
Isometric push-ups (alternative name) activate not only the chest, but also the arm extensors, abs and back muscles. This is a more advanced variation of push-ups that can be performed from your knees initially.
How long to do: 45 seconds or two sets of 20 seconds with a short rest (if you don’t have a timer, you can count up to 45 or 20).
Reverse crunches
Lie down on the mat and bend your knees. The heel barely touches the floor. Place your hands under your head, turning your elbows to the sides. Now reach your elbows and knees towards each other, twisting your torso. Then go back.
This is a powerful exercise for pumping up the abs during weight loss training for men. The element additionally loads the quadriceps and develops the shoulders.
How much to do: 20 repetitions.
Leg swings with foot touching
Get into a star position with your feet slightly wider than shoulder-width apart and your arms out to the sides. Perform alternate swings of your legs to a level below your chest, while simultaneously touching your toes with your fingers. Work only with your body, pointing your arms in the right direction.
In the process of training for men at home, leg magicians play an important role. They effectively develop the abdominal muscles, strengthen the quadriceps, and reveal the relief of the oblique muscles.
How much to do: 15 reps on each side.
Side plank
Lie on your side, supporting yourself on your forearm. The legs lie on top of each other, the pelvis does not sag, forming a straight line. Free hand on the belt (to control the tension of the lateral abdominal muscle). Now lower your pelvis to the floor, then return to the starting position.
A weight loss workout at home is not complete without planks. The lateral variation helps to work the right and left sides separately. Take your time, trying to maintain an even balance.
How much to do: 15 repetitions, first on one side, then on the other.
How should you eat to lose weight?
Many people mistakenly believe that there are two ways to lose weight.
:
either eat little
or
exercise a lot
, so some go on a diet, while others go to the gym.
In fact, there is only one way, and it includes adjusting the diet
and
selecting optimal physical activity
.
The diet should be balanced and varied; this can also be called a kind of diet, but not a temporary diet, but a permanent one. Compliance with the principles of proper nutrition should become part of your lifestyle; this is the only way you can not only achieve the desired results, but also maintain them.
The diet should be formed based on your physiological needs
, then you can stick to your chosen diet for a long time until conditions change. For example, diet may change with age, and in women, pregnancy may be a reason for changing it. To understand the principles of proper nutrition and assess how well your current diet corresponds to them, you need to answer several questions:
- Is your diet varied?
A person's diet should regularly include fruits, vegetables, grains, low-fat dairy products, and protein-rich foods. - Do you like what you eat?
Psychology is also important, food should not only satisfy hunger, but also please, at least not disgust, otherwise you will experience discomfort during every meal. - Can you refill your grocery cart at your local grocery store?
You need to understand that your daily diet should be based on products that are easy to find and buy. You may be a fan of exotic foods, but if you can only replenish your supplies during foreign holidays, then this is definitely not a basic diet. Look for analogues “in the local market”. - How many foods does your diet prohibit?
A properly selected diet is not based on prohibitions. You should be able to eat almost anything, but in limited quantities. - Can you afford your chosen diet?
Unfortunately, our desires do not always correspond to our capabilities, so if you cannot afford elite products, or you do not have time to prepare complex but very healthy dishes, then you will have to abandon the compiled diet in favor of a more realistic one. - Is your diet safe?
As we have already noted, the diet should be balanced and contain sufficient quantities of necessary nutrients and calories, then you can lose weight not only effectively, but also safely, and subsequently maintain your weight within normal limits. - Have you forgotten about physical activity?
This, of course, does not directly relate to diet, but without physical activity, your aspirations to lose weight only by adjusting your diet will be doomed to failure. At least in the future.
If you were unable to give positive answers to even some of the questions asked, then the chosen type of nutrition is not suitable for you. It is worth seeking advice from a nutritionist or once again independently comparing desires and possibilities, taking into account our advice.
Nutritional Features
In order to lose weight without harming the body both physiologically and psychologically, you need to lose weight correctly. Torturing the body with hours of training, starvation diets, taking “miracle drugs” - all this is a road to nowhere, which will either end in nothing (quick loss of results) or can lead to serious, or even irreparable, consequences. The best option for losing weight is to apply the principles of healthy, proper nutrition. It is them that we will consider in more detail.
Breakfast
The most important meal of the day should be a full breakfast. It starts metabolism, gives you satiety for the whole day, prevents the accumulation of hunger and the formation of overeating. It is advisable for breakfast to be a maximum of 2 hours after waking up and to include animal protein and fiber.
Dinner and supper
Subsequent meals should also be made from high-quality healthy foods, and it is better to exclude carbohydrates from dinner.
Organize your meals using the “plate rule”: half the dish should be vegetables, herbs or fruits, a quarter should be proteins and a quarter should be complex carbohydrates. Such a diet will supply the body with the necessary nutrients and ensure a feeling of satiety for a long period.
What should be the correct diet?
As we have already noted, the diet should be varied. The danger of mono-diets
lies precisely in their uniformity. A person receives only those vitamins and microelements that are contained in the product chosen as the main one for a mono-diet, and this is often not enough. A proper diet must include fruits and vegetables, preferably fresh ones, especially in season.
First of all, you need to control the amount of fat you consume, but you should not exclude them from your diet. Fats are also necessary in the body, as they take part in the construction of cell membranes, hormonal balance and other important processes. Saturated fats are the most dangerous
and
trans fats
. Most of them are found in sauces, as well as artificially low-fat products, such as yoghurt, milk or cottage cheese. Also suppliers of harmful fats are margarine, and along with it confectionery, sweets and fast food products.
If we talk about the method of cooking, then preference should be given to steamed
or
boiled
, but it is better to minimize the consumption of fried food, since animal fats are also often used for frying. If you still decide to cook a fried dish, then choose vegetable oils for frying.
Sugar has a strong influence on a person’s weight, and, accordingly, on the body mass index.
. If you take a close look at your daily diet, you will realize that you consume large amounts of natural sugar, which is found not only in fruits, but also in some vegetables. But if natural sugar is good for the body, then artificial sweeteners will quickly add extra pounds to you, so if you want “something sweet” in the evenings, then let it be an apple, not an apple pie.
Meal options for weeks 2, 3, 4
These recipes will help you add more variety to your weekly meal plan.
Breakfast options:
Omelet and waffles
- Apply nonstick spray to microwave-safe bowl;
- Beat 1 egg + 2 whites with 1 tbsp. milk, salt and pepper;
- Microwave the egg mixture for a minute and a half;
- Serve with 2 waffles and a glass of any berries.
Cereals with protein and fiber
- Mix ½ cup skim milk with one scoop of whey protein in a bowl and stir well;
- Add ¾ cup of any cereal;
- and 1 glass of berries to taste.
Omelet “California”
- Beat 2 eggs + 2 whites with ¼ cup finely chopped tomatoes and 1 tbsp. low-fat cheese, fry;
- Place the mixture on whole wheat toast;
- Top with avocado slices;
- ½ grapefruit for dessert.
Lunch options
Salad and pizza
- 1 slice of crispy vegetable pizza made from whole wheat with grilled chicken;
- Salad of fresh vegetables and herbs with 2 tbsp. walnuts and dressing to taste;
Salmon burger
- Mix 1 can of salmon canned in water with 2 tbsp. low-fat mayonnaise, 2 tbsp. finely chopped onion, salt and pepper;
- Top with lettuce and tomato;
- Serve on a whole grain bun with any light salad;
- ½ cup steamed beans.
Grilled beef with Swiss cheese on a bun
- 85 grams of fried beef;
- 1 slice low-fat Swiss cheese;
- ½ cup grilled green peppers and onions;
- 1 tbsp. low-fat Italian salad dressing;
- 2 slices whole grain bread with at least 4 grams of fiber per slice;
- Serve with raw carrots, celery, broccoli and 2 tbsp. ranch sauce
Why is physical activity important?
Physical activity is the regulator that will make it easier for you to keep your weight within normal limits, especially if you are prone to obesity. When the level of physical activity increases, the body speeds up digestion and burns fat reserves. If we are not talking about losing weight, but about “keeping fit,” then it will be enough to devote about 3 hours a week
, but it’s better to divide this time and study less, but more often. Daily half-hour workouts will be more useful than one three-hour workout. Keep this in mind when creating your weekly plan.
If you need more tangible results, and you want to not only maintain your current shape, but also lose weight, then you will need to exercise at least 2-3 times a week
so that the body gets used to the stress.
The exercise program should also be varied, even if you decide to focus on strength training, remember the importance of cardio
.
What exactly not to do
Once in the evening and a lot - as a rule, this is how busy working men eat, who leave early in the morning and come home after 20 pm. Of course, some take healthy food with them in containers, others set aside time during the day for a balanced, full meal, but the typical layout is as described above. This is how most men live.
Unfortunately, by the age of 40–45, this lifestyle leads to problems with the cardiovascular system. This is usually signaled by a visible belly, which always means a toxic load on the heart. As a rule, men come to a nutritionist after a visit to a cardiologist, when they begin to have problems.
Weight loss for extreme sports enthusiasts
People tend to want everything at once, without making any serious effort; advertising plays on this. Commercials talk about how you can lose weight without dieting or exercising, just with the help of “magic powder.” dietary supplements
gained their popularity due to their similarity to medicines.
Meanwhile, manufacturers of bioactive supplements honestly warn that their products are not a medicine
, and therefore, in the worst case, such drugs will not cause harm, however, there may be no benefit from them.
But people are willing to pay for their own laziness. Instead of going to the gym or reconsidering their diet, they are ready to part with considerable sums in the hope of a miracle. True, not all dietary supplements are really “dummy”. Some preparations contain extracts of herbs and plants. On the one hand, such drugs can have an effect on the body, on the other hand, this effect may be unpredictable, especially if a person is taking other medications at the same time as dietary supplements. Such experiments can be especially dangerous for people with dangerous chronic diseases, for example, diabetes. The active substances contained in dietary supplements can both enhance and weaken the effects of medications, and this can endanger a person’s life and health, so taking dietary supplements without first consulting a doctor is not recommended.
Let's summarize:
- The secret to losing weight lies in the symbiosis of proper nutrition and physical activity.
- A proper nutrition plan is developed individually, based on a person’s individual characteristics: gender, age, presence of chronic diseases, excess weight, etc.
- Nutrition should be balanced. It must contain fats, proteins, carbohydrates and beneficial microelements.
- Before choosing a diet, make sure that you really need it. To do this, calculate your body mass index and check whether your indicators are beyond the upper limit of normal.
- A proper diet should not only help you lose excess weight, but also not harm your health.
