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Excess body fat not only makes men lose confidence when communicating, but also carries many potential risks of diseases. The reduction of body fat is a long process, it requires men to strictly adhere to a healthy lifestyle and diet.
1. Principles of reducing body fat for men
Loss of weight control and excess body fat is a very common problem in the current "fast food" era. Besides, the frequent exposure to alcohol and prolonged stress are the main causes of belly fat in men. Some ways to reduce body fat for men quickly thanks to drugs or fasting can help men regain a healthy body, but there are many potential risks to health.
Therefore, before embarking on implementation, gentlemen should adhere to the following principles in a safe way to reduce body fat:
Absolutely do not fast, instead you must balance calories loaded into the body. Build a detailed plan for weight loss, do not rush and give up halfway. Coordinate evenly between diet and exercise. Avoid parties or drinking. Giving up the habit of snacking, eating at night is a must. After meals, light exercise should help speed up the metabolism.
2. Simple ways to reduce body fat for men at home
In fact, there are many ways to reduce belly fat for men built on different standards. Here are the most effective and safe ways to lose weight.
2.1. Adjusting calories to limit excess fat for men The first important thing in a weight loss plan is to accurately control the amount of calories ingested. According to research, adult men need at least 1200-1800kcal/day to maintain necessary activities.
Want to lose weight quickly and prevent the process of accumulating excess energy in the form of fat, the number of calories taken must be less than the amount allowed above.
Thus, a scientific lowcarb diet that minimizes sugar and starch will help men quickly regain a balanced, toned body.
Giảm mỡ toàn thân cho nam bằng cách điều chỉnh lượng calo
2.2. Losing facial fat for men while enhancing the gym regimen If the diet cuts calories, the gym will release all the excess calories output, limiting the risk of weight gain, face fat because of fat accumulation. . In addition, exercise is the best way to lose weight for men, it can develop muscle mass, create a strong and strong body.
2.3. A secret to losing weight for men by drinking lots of water You may not know, water plays a very important role in the weight loss process in both men and women. On the other hand, water is essential for energy-burning metabolic reactions. In addition, water also fills the stomach, reducing cravings.
2.4. Regular protein supplement to help fat for men Energy provided from starch is usually stored in the form of excess fat. Meanwhile, the calories provided from protein are completely absorbed by the body because of the faster metabolism. In particular, in the weight loss diet for men, protein plays a role in building muscle. Therefore, any gentleman who is looking to own a solid and toned body should not ignore protein-rich food groups such as beef.
2.5. Weight loss for men with weightlifting exercises Weightlifting exercises are loved by men not only to aid in fat loss but also to help develop muscle. Especially the arm or shoulder muscle group and the abdominal muscles. If performed correctly in combination with a weight loss diet, men can lose 1-2 kg within 1 week simply.
Ways to lose weight with dumbbell exercises:
Choose the right exercise machine as shown and adjust weights Lie on your back on a chair, back close, legs perpendicular, extended to the sides Bring both hands to grab the weight with take a deep breath, put strength into your arms and abs to push the weight up, keep your arms straight. Gradually lower your arms, carefully placing them on the rack, and at the same time exhale evenly If necessary, the weight can be increased or Reduce to Frequency: 3-4 times/exercise Note: Weight loss gym workout schedule for men needs to be maintained regularly 3 days/ 1 week to maintain the training circuit.
2.6. Methods to reduce lower belly fat at home for men with sit-ups In addition to time at the gym, men can still practice more at home with sit-ups. Only from 5-10 minutes a day you will quickly own a toned 6-pack abs. Steps to practice are as follows:
Lie on your back on the floor or carpet, hands crossed, behind your head, knees bent 90 degrees Lift your head and upper half of your body without touching the ground, squeeze your abdominal muscles, this time breathe out. Lower your body. down, hands still behind the head, take a deep breath to prepare for the next turn Practice frequency: 10-15 times/ 1 session
Giảm mỡ toàn thân cho nam với phương pháp tập bụng
2.7. Guide to losing fat for men with the famous plank plank movement with the ability to burn belly fat extremely effectively, which is highly appreciated by men. Based on the ability to deeply impact and promote the activity of muscle groups in the abdomen, the state of excess fat and beer belly will improve rapidly after a few weeks of exercise. How to do it:
Lie on your stomach, legs closed, hands folded and crossed at the same time, toes in contact with the floor Keep your body in a straight position from the crown of the head to the heels, as long as possible While To perform, you should put force into the abdomen and take a deep breath. Frequency: 3 sets/day In short, excess body fat not only makes men lose confidence when communicating, but also potential many diseases. With the reduction of body fat for men is a long process, it also requires men to strictly adhere to a healthy lifestyle and diet. To effectively reduce body fat, you can go to the fitness center and work out with the trainers, and combine with a suitable diet designed by nutritionists. .
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