The problem of losing weight is relevant for many people. In men, due to physiological characteristics, excess fat most often accumulates in the abdomen and waist. A balanced diet and regular exercise help you lose weight and improve your body quality.
We offer you two training plans to remove fat on the sides and belly for men:
- Workout for beginners: 15 exercises without jumping + plan
- Advanced workout: 15 intense exercises + plan
The nutrition and workout plans described below will help a man get rid of his belly and sides at home.
Why do “sides” appear in men?
A “lifebuoy” at the waist can occur not only in women, but also in men (although somewhat less frequently).
Why? There are several reasons for this. The main reason is considered to be hormonal imbalance and decreased production of testosterone, which prevents the accumulation of subcutaneous fat.
The accumulation of visceral fat (it covers the internal organs) can also increase your waist circumference. Its growth may be caused by increased production of the hormone cortisol.
Poor nutrition and a sedentary lifestyle can also lead to increased fat on the sides of men. You can determine why your stomach and sides are far from ideal using this diagram.
How to remove fat from the sides of a man: nutrition
Correcting your diet is one of the main steps towards a toned body. “It doesn’t matter whether you need to lose weight or gain weight, 70% of success in this matter will depend on nutrition,” explains Ruslan Panov , expert methodologist at X-Fit in Russia.
You don’t need to go on a strict diet, just “improve” your diet: reduce the amount of simple carbohydrates (sweets, snacks), increase the amount of protein (meat, fish, legumes), fiber (vegetables and fruits). It will also be useful to slightly reduce the caloric intake of your menu to start the weight loss process. You can calculate the power supply plan for your tasks using this diagram.
It is also important to drink more plain clean water, reduce the consumption of sugary carbonated drinks and alcohol.
Preventive measures
The best prevention of obesity is a healthy lifestyle. It is necessary to adhere to the principles of proper nutrition, exercise regularly and spend active leisure time. Also, weight gain is prevented by fasting days, which remove waste and toxins from the body and normalize metabolic processes. If you have chronic diseases or problems with internal organs, you should undergo an annual examination.
After achieving the desired results, it is recommended to control your body weight. Weighing and measuring waist size is carried out once every 2-3 weeks.
Remove fat from the sides of a man: workouts
The best “liquidator” of fat on the sides in men is not considered to be strength training. “Cardio and interval training are most suitable for burning fat, both subcutaneous and visceral,” explains Ruslan Panov. — After interval training, there is a period when calories are actively burned. Plus, they save time: in half an hour of training you will achieve more than in an hour and a half session of low intensity.”
You shouldn’t work your abs “until you drop”: you won’t be able to remove fat with local exercises. It is important to start the process of weight loss throughout the body and focus on working out and strengthening the abdominal and side areas. It will also be useful to move more in general to stimulate your metabolism.
It is optimal to exercise 4-5 times a week, combining cardio and interval training.
Diet
Various diets usually turn out to be ineffective for two reasons: either they are too restrictive of one or another food group, or they develop a constant feeling of hunger in you. With this approach to diets, there is never an hour when you still break down and return to your usual diet, which is not always healthy.
These problems can be avoided by following a special nutrition plan developed by trainer and nutritionist Thomas Incledon. His program is based on three principles of weight loss, which focus on three types of macronutrients:
1. Protein
If you want to get rid of belly fat, eat more protein. In our case, protein accounts for about 25% of calories. Why? It fills you up and helps you gain muscle mass, which in turn increases your metabolic rate and promotes weight loss. Equally important, high-protein diets are the best way to lose belly fat. In one study, 65 people ate a high-protein diet. In the diet of the first group of subjects, protein accounted for 12%, in the diet of the second – 25%. Participants in the first group managed to lose an average of 5 kg, and the second almost 10, in addition to this, the second group of subjects also lost 2 times more body fat.
2. Fat
Get enough fat from your diet - about 30% of your calories should come from it. First, fat is filling, which keeps you from getting hungry between meals, reducing your appetite. Secondly, it makes you feel like you're eating real food and not starving in a land of plenty.
3. Carbohydrates
The remaining 45% percent should come from carbohydrates. This will be enough to diversify your diet with a whole palette of tastes and give the body a combination of fast and slow fuel.
How to remove fat from the sides of a man: a set of exercises
Which workout to choose for doing at home? We asked Ruslan Panov to compose and show us a set of exercises against waist fat in men.
“These are functional exercises, they perfectly work the muscles of the central part of the body. The transverse abdominis muscle, which is responsible for the volume of the abdominal cavity, is involved. Plus, if the muscles are in good shape, they will give beautiful outlines to this area, says Ruslan Panov. — If you work with the correct technique, then there are no particular contraindications. Moreover, the exercises are designed in such a way that they will form a healthy position of the spine and relieve back pain.”
If you have problems with your knees, you should consult your doctor before starting training.
How to build a workout
- Start your session with a short warm-up, this is important to prepare the body for stress and protect against injury.
- Build your training on a circuit basis. “You can work both for time and for the number of repetitions,” says Ruslan Panov. — If you are working against time: perform each exercise for 60-120 seconds , depending on your capabilities. Or about 20 repetitions ."
- Perform 2-3 circles in one session. “Start with two circles and over time increase the load according to your capabilities,” comments Ruslan Panov.
- Vary the pace from session to session. “For example, do two workouts doing the exercises at a slow pace, and the next one at a fast pace, this will be good for the muscles,” adds Ruslan Panov.
- Do this program 4-5 times a week . If your fitness schedule includes other intense workouts, performing exercises of this complex 2-3 times a week is enough.
To perform the exercises, you only need a mat.
Tilts
1-bends
Stand straight, feet shoulder-width apart. Place your arms along your body, maintain the natural position of your lower back, do not increase the arch in it, and do not slouch. Keep your abdominal muscles toned. Gently lean your body to the right, sliding your right hand down your thigh. Do not lean your body back or forward, try to move your body in the same plane. Then return to the starting position and do the same on the other side. This is one repetition. Do 20 of these or a maximum of 60-120 seconds .
Squats with crunch
2-squats with rotation
Stand straight, feet shoulder-width apart. Place your palms behind your head. Working your abdominal and leg muscles, move your pelvis back and squat. At the same time, twist your body to the left and try to touch your right elbow to your left knee. Watch the position of your lower back (it should be motionless, only the thoracic spine moves), do not slouch. Then return to the starting position and do the same on the other side. This is one repetition. Perform 20 of these repetitions or a maximum of 60-120 seconds .
Bent Lunges
3-lunge with twist
Stand straight, feet shoulder-width apart. Step your right foot forward, bend your knees to a right angle and lower into a lunge. At the same time, smoothly bend your body to the right, feeling a stretch in the side surface of the body on the left. Move your body in one plane, without leaning forward or leaning back. Return to a vertical position, straighten your knees and step forward with your left foot. Do the same on the left side. This is one repetition. Perform 20 of these repetitions or a maximum of 60-120 seconds .
Tilt with twist
4-tilt with twist
Stand straight, feet shoulder-width apart. Step forward with your right foot and transfer your body weight to it. Place your left foot on your toes, knee slightly bent. Place your hands behind your head, elbows bent. Lean your body forward slightly, actively working your abdominal and core muscles. Do not increase the arch in the lower back, do not slouch. In this position, smoothly twist your body to the right, at the same time straighten your left arm and reach it towards your right foot. Return to the starting position. This is one repetition, do 20 of these repetitions in each direction. Or your maximum in 60-120 seconds .
Squat Rotation
5-rotation squat
Stand straight, feet shoulder-width apart. Bend your knees, move your pelvis back (do not arch in your lower back) and lower yourself into a squat. Make sure that your knees do not go beyond the projection of your toes. Stretch your arms in front of you, clasp your palms together. From this position, smoothly twist your chest to the left, moving your arms and gaze as far to the left as possible. Then - to the right. Actively work your abs, obliques and thighs. Don't hold your breath. Return to the starting position. This is one repetition. Perform 20 of these repetitions or a maximum of 60-120 seconds .
Plank rotation
6-rotation plank
Take a lying position with emphasis on your forearms and toes. Stretch your head forward and your feet back. Turn your body so that you rest on the sides of your feet and left forearm. Stretch your right arm up. Try to keep your body in one straight line - do not bend at the lower back, do not move your pelvis forward or backward. From this position, lower your right arm down, moving your right palm under your left side, and twist your body down and to the side. Actively work your abdominal muscles, oblique abdominal muscles and leg muscles. Don't slouch or arch your lower back. Return to the starting position. This will amount to one repetition, perform 20 such repetitions in each direction.
Crunches with rotation
7-crunches with rotation
Sit on the floor with your legs straight, cross your arms over your chest. Bend your knees slightly. Using your abdominal muscles, lean your body back. As you move your body down, twist it to the left to touch the floor with your left side. Then smoothly return to the starting sitting position. Lean your body back again and, lowering to the floor, twist to the right, touching the mat with your right side. This is one repetition, do 20 of these or a maximum of 60-120 seconds .
Diagonal crunches
7-press crunch
Lie on your back, lift your legs up, point your feet towards the ceiling. Working your abdominal muscles, lift your shoulders, neck and head above the floor. Twist your body up and to the left, reach your right hand towards your left foot. Then, without lowering your shoulders to the floor, twist your body up and to the right, reaching with your left hand towards your right foot. This will amount to one repetition, perform 20 such repetitions in each direction or a maximum of 60-120 seconds .
"Climber" with rotation
8-plank crunches
Get into a plank position with your arms straight. Stretch your head forward and your feet back. Place your palms under your shoulders. Twist your pelvis to the right, bend your left knee and pull it forward and to the right, towards your right elbow. Actively work your obliques, abs, leg muscles and core. Then return to the starting position with your feet together. After this, twist your pelvis to the left, bend your right knee and point it towards your left elbow. Return to the starting position. This is one repetition, complete 20 of these repetitions or a maximum of 60-120 seconds .
After completing the last exercise, rest for a minute and start all over again. Perform 2-3 laps per workout. Exercise according to this scheme regularly to make your abdominal muscles more toned and your silhouette more harmonious.
The lower abdomen deserves special attention
Some people tend to believe that there are two types of abs: upper and lower. And if the upper part of the abs looks more or less attractive, the lower part can stick out even with a small belly. However, exercises suitable for one specific segment of the abdominal area are unlikely to produce results. Because the rectus muscle should be trained, and not its individual segments. It is this muscle that is responsible for the condition of the upper and lower abdomen.
In addition, you will have to work on the oblique muscles so that there are no fat folds on the sides and the torso looks toned. Complex exercises for all types of abdominal muscles are especially useful for those with a large belly. Classes will help you lose excess weight, gain beautiful relief and the desired “cubes”, and prevent sagging skin in the process of losing weight.
