How to quickly lose weight for a man at home: effective diets and exercises

Weight control is stereotypically perceived as the prerogative of women, but representatives of the stronger sex face the problem of extra pounds no less often. Guys and men “in the prime of life” think about health, compliance with the accepted canons of body beauty, and come to the decision to lose weight. Classic diets and weight loss methods are not suitable for them - the stronger and fairer sexes have different hormone compositions, the ratio of fat and muscle in the body, and the characteristics of energy expenditure and fat accumulation. Let's find out how a man can lose weight quickly and what he should and shouldn't do in the process of self-improvement.

Causes of excess weight in men

In the stronger sex, the metabolism “works” quickly, so many persistent stereotypes have formed in society - that guys only need to give up their usual meals for a couple of days in order to lose weight, they need nourishing and plentiful food every day, and dietary restrictions are harmful, and so on. As a result, they overeat, their stomach stretches, requiring the next equally large portion of food. Like their ancient ancestors, modern guys tend to “eat while there is food,” and established traditions support them in an unhealthy habit.

These are dangerous misconceptions: men need to fight excess weight and prevent it from appearing. Otherwise, there is a high risk of strokes, early heart attacks and serious health problems. It is also increased by another significant reason for weight gain - a sedentary lifestyle. The stronger sex needs to pay a lot of attention to physical activity; regular sports are recommended for them - this is due to the ancient “genetic program” designed for heavy loads. Without them, body weight grows rapidly and the percentage of internal fat increases.

In addition to lack of exercise and the habit of eating a lot of food, the following prevent you from losing weight:

violation of sleep patterns: a healthy adult needs at least 7-8 hours of sleep per day, violation of the condition leads to an increase in the need for glucose - the brain requires high-calorie food to maintain tone, appetite is stimulated, it is more difficult to control oneself;
eating “closely” with a TV or computer and systematically snacking on high-calorie processed foods - unlike women, men have less control over the desire to eat something and, while getting carried away by a TV series or an online game, do not think about how many calories they consumed at a time;
addiction to “liquid calories” - strong alcohol, beer, sweet soda, coffee and tea with sugar, which are difficult to account for and, moreover, whet the appetite;
smoking and other unhealthy habits that inhibit weight loss.

Weight gain in representatives of the stronger sex is also caused by hormonal imbalances, endocrine disorders, and other medical problems. Only a doctor can decide them, so before you lose weight, get examined. If there are no health problems, reconsider your eating habits.

When does beer belly occur?

A beer belly develops in men around the age of 30. Physical activity decreases over time; for some, a glass of beer after a working day becomes a big temptation. As a snack for a cold drink - high-calorie smoked, salty and fatty foods. Fat appears and accumulates on the sides and stomach, transforming your figure and harming your overall health .

This lifestyle leads to unpleasant consequences: unstable blood pressure, increased cholesterol, heart disease, stroke, problems with the liver and gall bladder, the development of diabetes and other diseases. The stomach stretches under the influence of large amounts of food and alcohol, and the belly begins to grow . Thus, the reasons for the appearance of a beer belly in men are as follows:

sedentary lifestyle, lack of exercise;
eating disorders, high-calorie foods, alcoholic drinks;
hormonal instability, emotional instability.

Fat deposits on the abdomen are not only unsightly. The normal functioning of internal organs makes it difficult to form fat deposits, which causes discomfort and is harmful to health.

Making a diet

There is a belief that physical activity is enough for the stronger sex, and there is no need for a diet. Research conducted at the University of Portland proved this to be a mistake. Without a correct and rationally designed menu, efforts in the gym will be in vain, and the results from them will be short-lived. Eating habits are difficult to change, so give up unhealthy foods gradually. The first step is creating a menu.

Typically, a man needs more calories per day than a woman - up to 3000-3500 kcal with regular physical activity. Limiting the energy value of the diet helps you quickly lose weight, but, as for the fair sex, you cannot fall below the critical level of 1000-1500 kcal. This is fraught with metabolic disorders, breakdowns, the body resists losing weight and accumulates reserves, preparing for “difficult times”. With a sharp restriction of calories, the body does not consume energy, but converts it into visceral fat.

Due to the peculiarities of hormonal levels and biochemical balance in the diet for the stronger sex, emphasis is placed on a number of microelements. Zinc and magnesium improve the production of testosterone and other “male” hormones. They support the functioning of the cardiovascular system (and heart disease is the first on the list of causes of early death). Also needed:

protein - for rapid “building” of muscles;
fiber from fresh vegetables and fruits - it cleanses the intestines, optimizes metabolism, speeds up metabolism;
water - you need to drink 2-2.5 liters a day, not counting tea, coffee and alcohol;
vitamins A, B, C, E;
calcium - the bones of the stronger sex are larger, they need to be strengthened, preventing fragility.

Arm and chest lift

When you lose weight, the first to lose pounds are your upper limbs and chest. To increase the elasticity of the skin and muscles, training with dumbbells is used:

You need to lie down on a bench or 2 chairs arranged together. Then take dumbbells and spread your arms to the sides, bending and connecting them in front of your chest. The complex is repeated 50 times, helps to train the pectoral muscles.
In a standing position, various actions are performed with dumbbells. It is allowed to raise the arms up and down, spread them to the sides and return to the reverse position at chest level.

Exercises for the shoulder girdle area include the following:

You need to kneel and lean on your straight arms. The bend towards the floor takes place with the limbs bent at the elbows, then a return to the first position. A total of 25 approaches are used.
Push-ups are performed from a table or the back of a sofa with straight legs and back. 15 repetitions are performed.
In a standing position, your arms are spread to the sides and held parallel to the floor. Synchronized circular movements are made with a small radius, up to 30 times in a row. Later you can do a similar exercise, increasing the range of arm movements.
You need to stand up straight, put your palms on your shoulders. Circular movements are made alternately in each direction, 20 times.

Training at the same time strengthens the pectoral muscles, allowing the bust to become toned and firm. After getting used to the specified workouts, they can be complicated with dumbbells. It is important to monitor your breathing during exercise.

How to lose weight quickly in the gym

The gym is the best place to lose weight. Choose fat-burning workout programs and alternate exercise machines to work different areas of the body. Sport is a way to lose those “stubborn” pounds that don’t want to give in to proper nutrition (for men, this is the stomach, sides). The instructor will create an individual program professionally, but it’s also possible to develop an effective complex yourself.

Start with cardio equipment - 10-15 minutes on a treadmill or orbit track. If the weight is significant, walk around them first and then move quickly. Interval training is beneficial - several approaches with weights without rest between circles.

The main part of the training is strength training. Include in it (and alternate on different days) bench presses and dumbbell flyes while lying and sitting, and arm extensions on a block. Upper and lower pull-downs, hyperextension, and classic squats with a barbell are useful. Dedicate a separate block of exercises to your legs. Include in the program their flexion and extension in simulators, presses - in the center of the platform, in its upper and lower parts.

Slimming workout for man's belly and waist

The stomach is a “vulnerable place” for men. Pay attention to it - include in the base of the program (squats, presses, deadlifts) twisting on a Roman chair, hanging leg raises, with emphasis on the elbows and lying on a bench. Bends to the sides with dumbbells or on blocks and core training - classic and side planks, “lumberjack” and so on will help remove fat folds and work out the relief of the abdomen.

How to quickly lose weight on a man's face?

A common situation is that a representative of the stronger sex quickly loses weight, enjoying the changes in his figure, but his face remains full due to lack of attention to him. The following will help remove fat folds, increase skin tone, and make contours clearer:

movements of the lower jaw with the head thrown back or with emphasis on the fist under the chin (the second option is especially useful for men who work a lot at the computer);
touching the chin to the chest with hands clasped behind the head;
massages with a wet towel (wet it not with water, but with a decoction of herbs that increase skin turgor);
reducing the amount of salt in the diet, removing swelling, swimming, yoga and other aerobic exercise.

Ways to get rid of belly fat

The process of burning fat is not easy and requires some effort. It is difficult to exercise when you are severely obese. You can hardly count on instant results. If you persistently engage in small workouts, then after 10 days the fat deposits will begin to melt. Doctors recommend starting with walking, moving on to easy running over short distances, gradually adding strength exercises and cardio training. And of course, breathing exercises .

Powerful method of burning fat

Exercise will help you get rid of the beer belly, improve muscle tone, and strengthen the immune system. Their peculiarity is that the emphasis is on a specific muscle group. The following directions are distinguished:

Upper chest , triceps, shoulders. In a lying position, lift dumbbells, straighten your arms with bends, from behind your head.
Back, stomach . Bent-over barbell lifts, leg curls and leg raises, arm curls, weighted with dumbbells.
Leg muscles . Squatting, leg extension and bending on a machine.

Experts recommend being careful about increasing loads and using equipment to avoid muscle strains and tears.

Cardio training as a way to get rid of belly fat

This type of exercise helps improve heart performance, reduce weight, and tighten the abdominal muscles. Sequencing:

Warm-up to warm up;
quick push-ups from the floor with increasing time;
running in place;
jumping using a rope;
cycling.

Cardio training should not be a boring routine; exercises should be varied and set an accessible goal.

Breathing exercises and beauty treatments

Breathing exercises have a beneficial effect on the process of losing weight. These activities are possible for men who are extremely overweight and will not cause any discomfort. There are many exercises, they have their purpose. Among those that help get rid of beer belly are:

Lying position. Inhale, exhale, pull in your stomach, fix the position for seconds. Exercise allows you to remove fat in the sides and abdomen, strengthen muscles, reduce stress and pain in the back area.

Medicine offers cosmetic methods as a complement to proper nutrition and exercise. Wraps have a good effect. They can be done in a salon or at home. You should take a shower first. Wrap a cloth soaked in a solution of apple cider vinegar (1 to 3), diluted with water, around the problem area. Apply film on top and put on warm clothes. The procedure will take half an hour. Then take a shower again.

Getting rid of belly fat is not an easy task, requiring desire and effort. Patience and the right lifestyle you get results

The most effective ways to lose weight

Sometimes you need to lose weight quickly, but extreme diet programs are harmful to health, provoke a yo-yo effect (return and multiple weight gain), and lead to metabolic disorders. Non-hazardous and effective complexes are based on an acceptable calorie deficit by limiting the energy value of food and increasing workload. You need to come out of them slowly so as not to provoke breakdowns and “yo-yos”.

Lose weight in a week

Weekly programs are based on the consumption of 1000-1500 calories per day (men and women cannot go below 1000) in combination with the removal of excess fluid from the body and intense training. The basis of the diet is diuretic products and dishes with a predominance of protein and a minimum of carbohydrates - eggs, poultry, fish, cottage cheese with 0.1% fat content.

A week-long “drying” will form cubes on the stomach, outline the biceps and, by reducing fluid in the muscles, visually tighten the relief. To speed up metabolism, drink warm water with honey between meals. Please note - per 1 kg of weight there should be at least 1 g of protein per day, otherwise the weight will be lost due to muscles, not fat.

Lose weight in a month

Systematic programs designed for a month give results - 3-5 kg of excess weight are lost. Make sure your diet is complete—it’s no longer possible to focus only on proteins from lean meat and fish.

Add to them:

unsaturated fats from nuts, avocados, olive oil (10-15% in the BJU balance);
complex carbohydrates and fiber - buckwheat, fruits, green and legible vegetables, spinach;
still water - 2-2.5 liters per day.

The number of workouts reaches 3-5 per week; to maintain health, vitamin and mineral complexes are included in the diet.

How to lose belly fat - diet by day

Below is an example of a daily diet, developed by nutritionists of the “Taste Balance” campaign. The total calorie content of the diet is about 2000 kcal, the BJU ratio was selected for the purpose of burning fat when combined with exercise:

// Day 1

Breakfast

muesli with yogurt
curd soufflé
currant sauce

Lunch

apples

Dinner

borscht with beans
lemon chicken with mustard
bulgur with vegetables

Afternoon snack

cake with pear, dried apricots and almonds
drink with ginger and lemon

Dinner

mozzarella with tomatoes and basil
zucchini fritters

// Day 2

Breakfast

omelette with vegetables
eggplant caviar
rye bread

Lunch

a pineapple
baked apple

Dinner

citrus mix with lettuce leaves
lentil soup
potato casserole with pureed meat

Afternoon snack

quinoa balls
curd sauce

Dinner

salmon in miso sauce
cauliflower couscous

// Day 3

Breakfast

vanilla cherry fruit drink
oatmeal porridge with apples
pomegranate

Lunch

apple and walnut salad

Dinner

creamy tomato soup
Thai beef
tomato stew with eggplant

Afternoon snack

chocolate brownie

Dinner

halibut in aromatic herbs
baked vegetables with almonds

***

A diet that helps a man lose belly fat is based on avoiding fast carbohydrates and limiting animal fats. In addition, you need to eat most of your daily calories in the first half of the day, leaving only light protein foods for dinner.

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.

Reducing leg volume

To improve skin tone and remove extra centimeters from your legs, perform the following leg exercises:

forward lunges - engages the front of the thighs and buttocks;
spreading the limbs to the sides from the healing position - pumping up the inner thighs;
alternate lifting up – the condition of the anterior thigh improves;
“bicycle” and “scissors” - the muscles of the inner and outer thighs are activated.

From a standing position, longitudinal and transverse swings of the legs are performed. To reduce the size of the femoral area, use:

“triangular” yoga pose;
squats - feet shoulder-width apart, toes apart;
swinging the limbs with a small amplitude when lying on the side;
moving the limbs backward from a position on all fours.

Strengthening the gluteal muscles requires:

sitting on the edge of a table and holding a small object between your knees;
in a lying position, alternately pulling your knees to your chest.

You can kneel down and alternately sit on one and the other side of your legs.

Basic rules for male weight loss

The fundamental rule of losing weight is to expend more energy than you consume. The balance of BJU is important for maintaining health and body tone, and it cannot be neglected. If you don’t have enough time and effort to prepare weekly diets, use ready-made BeFit solutions with a selected ratio of proteins, fats and carbohydrates for a specific task. A variety of meals are delivered in containers, solving the problem of eating at work and thinking about “what to eat to lose weight”:

the Light program with a daily calorie intake of 1000-1100 kcal is aimed at rapid weight loss;
Balance is designed for those who are actively involved in sports;
Strong with a maximum of proteins helps to gain muscle mass and so on.

How to motivate yourself

For men, losing weight is a fun game mixed with stubborn struggle. Having failed to achieve results in the short term, some of them give up and stop working on themselves. With self-motivation, you will overcome thresholds and pitfalls, and get through the stressful first period without loss of strength or disappointment.

Figure out why you are losing weight - to look good, to be fulfilled in society, to raise self-esteem, to solve a health issue. Formulate short- and long-term goals and stick to the plan, celebrating your achievements at each stage.

What to expect

Commit to a radical overhaul of your eating and (un)sports habits and don’t expect that after losing weight you can return to unhealthy eating. Changing weight is a “once and for all” job, but it will change you for the better. By eating varied and healthy, choosing healthy physical activity, you will get an “antique” athletic body, vigor, reduce the risk of dangerous diseases and conquer new heights in life with excitement.

System for losing weight by 5 kg per week

To lose up to 5 kg per week, you need a comprehensive approach. It should be based on proper nutrition and include acceptable physical activity and avoidance of bad eating habits.

A specially developed BeFit diet with an optimal amount of calories will help maintain PP - the Light program for 1000-1100 kcal per day. It has reduced the percentage of fat to a healthy minimum, focuses on proteins and fiber, and all dishes are already packaged in convenient containers. Order this program and then you will instantly solve the issue of proper and healthy nutrition for quick weight loss:

Exercises for weight loss for a man at home

When exercising at home, it is necessary to use cardio training and strength exercises. During cardio, calories are burned only during the workout. After the force, the process will continue for a long time. At home, building a workout for weight loss is easier than building muscle mass. You can do exercises with your own weight and with equipment at home.

The best option for training at home is to alternate cardio exercise outside (jogging) and strength exercises at home. If you feel strong, you can jog every day, but without fanaticism, do not forget about rest days.

In strength training, you will need a specific set of equipment. It is the use of weights that increases the load and makes the workout more energy-intensive. You can use weights, dumbbells, barbells. It’s also good to have a horizontal bar, a jump rope, a bench, expanders, sports bands, and a roller at home.

“You need to do exercises at least every other day, that is, three to four times a week seems ideal to me,” Yashankin noted. - If you add massage, swimming or some other exercise to this, it’s generally great. Although you can study at home. There are sets of exercises that you can do yourself and with virtually no equipment.”

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