A toned torso with elevated abs is a dream for many men. After all, a sports figure always attracts the opinions of the opposite sex. If you have accumulated excess fat in the abdomen and sides, only a complete work on yourself will help to get rid of it. Various diets and medications will not give the desired result and can even harm your health. The foundation of success in the process of losing weight and forming the beloved abs buckets is regular physical training, abandoning bad habits and a healthy diet.
Reasons for the appearance of a "beer belly" in men
- Inadequate nutrition. Fast food, fried fatty foods, smoked meats, flour products, and overeating all lead to dysfunctions in the gastrointestinal tract, often leading to obesity.
- Lack of physical activity. Sedentary work, weekends on the couch are the key to the appearance of excess fat not only on the stomach and sides. Due to a sedentary lifestyle and the absence of physical exercises, excess weight is quickly gained.
- Genetic predisposition and chronic diseases (for example, diabetes mellitus). In this case, it will not be possible to achieve the athlete's slimness, but regular fitness classes will help to control weight and make the figure proportional.
- Bad habits. Smoking and alcohol have a direct impact on the functioning of the entire body.
How to get rid of belly and sides: fitness training and proper nutrition
The key to success in getting rid of belly and side fat folds is an integrated approach. If you stick to any diet and ignore fitness, your belly fat will decrease, but it will not add attractiveness to your appearance. All you get is loose muscles and flabby skin. Therefore, physical training is a mandatory aspect to solve this problem. At the same time, you do not need to starve yourself at all, it is enough to adhere to the basic principles of a healthy and balanced diet.
- Eliminate downright unhealthy foods, fatty foods, and simple carbohydrates from your diet. Give preference to vegetables, fruits, cereals, chicken, turkey and beef.
- Drink lots of clean water. Mineral without gas or purified is suitable.
- Avoid strong tea, coffee, sugary sodas, and store-bought packaged juices, as they are high in sugar.
- Avoid alcohol and cigarettes.
By adhering to these simple principles and doing regular fitness workouts, you will notice significant changes in your figure within a couple of weeks. In addition, such a regimen will have a beneficial effect on general health.
Fitness classes at the gym and at home
If you want to get rid of the "beer belly" and tighten your figure in general, giving relief to your muscles, fitness classes at the gym are a great option. A professional trainer will help you design a personalized fitness training program based on your physical condition. In addition, under the guidance of an experienced instructor, you can quickly master the correct technique for performing physical exercises and choose the optimal weights for working with simulators. And the presence of more trained athletes in the gym will serve as additional motivation to exercise.
If, for some reason, you do not have the opportunity to attend a sports club, you can organize fitness workouts at home (or on the sports field in the yard). For home workouts, you will need:
- Comfortable clothing that does not impede movement, wick away perspiration and are breathable.
- Some sports equipment: dumbbells, exercise mat.
- Free time and spacious premises.
You can take fitness classes at home anytime that's convenient for you, in the morning or in the evening after a day's work. The main thing is the regularity of the workouts and the focus on results. If you are lazy and skip planned fitness workouts, your efforts will not produce the desired result.
Fitness exercises to exercise the press for men.
Every fitness workout should begin with a warm-up and end with a cool-down. Running (in the stadium, on the spot, on the stairs), jumping rope, any rhythmic dance moves to music are suitable as a warm-up. The cool down should consist of stretching exercises that will help relax the muscles after strenuous exertion and promote muscle recovery.
- Classic abs.
Done in supine position, with the feet separated at the hips and bent at the knees. The feet rest firmly against the surface of the floor, the hands at the back of the head. With a strong but not jerky movement, lift your upper torso off the floor and stretch your chest toward your knees. The lower back during this physical exercise should be pressed firmly against the surface of the floor. The movement is performed only by the abdominal muscles.
- Side crunches.
The starting position is the same as in the previous physical exercise. Turns are performed to the side, that is, when lifting the shoulder region, you should try to reach the knee of the opposite leg with your elbow.
- Lift your legs.
Done in supine position, arms extended along the body, legs together. With the effort of the abdominal muscles, you need to lift your legs together at right angles to the surface of the floor. When performing this element of fitness, you need to lower your legs gently, controlling the movement of your abdominal muscles.
- Raise your arms and legs.
The starting position is lying on your back. Hands - at the sides, legs - together and raised perpendicular to the body. With a deep exhalation, it is necessary to tear the shoulder and arms off the floor, trying to reach the feet with the fingers. While doing this physical exercise, do not make sudden movements as this can cause muscle sprains, especially if you have not been physically active for a long time.
- Plank.
One of the most effective fitness exercises for exercising your abs, hips, glutes, back, and arms. It is done from a lying position (as for push-ups). The body should form a straight line, supported by the arms or elbows and the toes. When performing this physical exercise, make sure your lower back does not bend. In the plank position, you should hold for at least 30 seconds, increasing this time by 15 seconds each week.
These basic fitness exercises will help you shed excess belly and flank fat in no time and will slim and trim your figure. Fitness beginners shouldn't try too hard and train to the point of exhaustion. It is enough to perform 2-3 sets of exercises, 12-15 repetitions in each. After two to three weeks of training, you can add weights and do dumbbell hand exercises.