It is not a secret that the extent of women critical of themselves and their appearance, so gentle man, and if for women, the increase in volume of the waist to 1-2 cm is made for the reason to go to a gym, then a man of your "beer" (the torso of the perceived as the norm (some even believe that they add strength).
What should be the ideal weight for men?
The easiest way to understand, it is ideal if your weight, using the calculation of body mass index.
The bmi is equal to weight in kilograms divided by the square of the height in meters. Bmi values between 19 and 25 are the norm. If your bmi is below 19, it is already the reason to begin to worry, as it takes place the lack of body mass. If the bmi is above 25, then you have excess weight, and there are no excuses about age and the strength you shall not justify. From the same with bmi values of 30, you can talk about obesity.
For example, the ideal weight for a man of height 180 cm should be within the limits of 61.5 to 81 kg
How to lose weight man
So, you have discovered that you really have excess weight. How to lose weight man?
In the first place, not throw, to the time of fire yes in the frying pan. For example, it is not worth to start running an hour a day, think of your hips for them it is a serious charge, with its little weight. Sports of the load it is necessary to introduce gradually, from aerobic– walking, biking. To begin with, as a minimum, to stop using the elevators and escalators and walk. Also write in your exercise program of strength training – that will enable you to build muscle mass and speed up metabolism. The high metabolism of the same contributes at the same time sometimes the loss of weight. That is to say, to lose weight man help you with balanced training.
In the second place, take your time. Many are wondering how to lose weight quickly so that the man, do not worry at all that the more rapid is the process of weight loss, more stress for the organism and increases the likelihood that the pounds lost will return immediately, as soon as you enter into the usual rhythm of life. So frame your question: "how to lose weight fast of the form of a man", and "how to lose weight man forever". However, if for any reason it is important period of time (for example, you met at a beach party and feelings about the impression that made on it), the recommendation is enough: to lose weight quickly so that man, should be in within 3-5 days extremely limiting calorie content of the diet, drinking kefir and more water, no meat, no cereals and dispense the salt – so the body will come out the excess water, it cleanses the intestines and reduces the volume of the stomach. But for the effectiveness of a long-term weight loss is necessary to time, without harm to health that you can lose no more than 1-1,5 kg in a week, more than a significant weight loss would be detrimental to you.
Often, weight-loss, men begin to use cardinal techniques – for example, begin to die of hunger. But keep in mind, if you do not give your body the food, that he "goes to sleep", very reducing metabolism and slowing down all the processes, and at the first opportunity once again begins to accumulate fat mass. Or, if you want to lose weight for men begin to harass himself unsustainable physical workouts, taking in account that this load is pretty extreme for the heart, blood vessels, joints and many other organs and body systems.
To lose weight man, you should create the 20% deficit of calories each day – this will allow you to easily get rid of several extra pounds and not harm your health. Therefore, lose weight at home of a man help of the calculator (to count calories) and a little bit of prudence and patience. A calorie deficit in combination with reasonable exercise will help you lose weight of a man without stress and radical change, and without harm to health.
The norm of calories for men
Daily norm of calories for men, is calculated by the following formula:
10 x weight kg) + 6,25 x height in cm – 5 x age in years + 5
This is the main change, that is to say, the calories that the body needs to maintain the processes of his life. Now, depending on the amount of exercise, the figures of the exchange must multiply by the factor of physical activity:
1.2 –the weakness of the physical activity sedentary work;
1.375 –moderate physical activity, exercise 1-3 times a week;
1.4625 –the average of physical activity, exercise 3-5 times a week;
1.550 intense exercise 5 times a week, the physical work;
1.6375 –exercise every day, the high of physical activity;
Integral 1.725 –intensive training daily or twice a day;
1.9 –diary of a intense training or exercise two times a day, heavy physical work, competition, etc
Let the norm of calories for men 30 years of age, have a height of 180 cm and weight 90 kg
10 x 90+6,25 x 180-5 x 30+5=1880 kcal is the main change. Let us assume that our man works as a programmer and has a very low level of physical activity. 1880 x 1.2=2256 kcal. We now have: to lose weight man of our example, you must create a deficit of 20% of the calories. That is to say, to lose weight your daily norm of calories should be 1804,8 kcal.
How to lose weight in the house of a man
Lose weight at home of a man to help your friend or partner, it will be time to pick up forbidden sandwich and control the size of the portions. But, seriously, in reality, lose weight man of the house is not difficult. On the limitation of the caloric intake we said. Now a little about the diet.
The diet of a man you have to exclude everything that he loves so much. Fall under the ban of the following products:
- the white bread;
- fatty meats;
- meat, semi-finished products and finished products;
- cold meats and sausages;
- the potatoes and pasta in unlimited quantities;
- potato chips, popcorn and other fast food establishments;
- fat, spicy, salty, and smoky;
- the fried foods.
You can say:
- the vegetables and fruits, the berries;
- lean meat, poultry, and fish;
- cereals and grains (except the monkey, and white rice);
- fruit and vegetable juices;
- nuts, dry fruits;
- milk and fermented dairy products low in fat;
- cooked, braised, cooked food and dishes on the grill;
- low-fat broths, decoctions of herbs and sugar-free tea.
To lose weight, and in general always, be sure to drink sufficient amount of water. For an adult the minimum amount of water per day – 2 litres. Water is necessary for all the internal processes of the agency, and in addition, when you lose weight, the products of the decomposition of fats you want to display, so that it does not accumulate in the body, for this it is necessary the water.
We must not forget physically loads – moderate and balanced and workout 2 to 3 times a week will help you to get rid of the extra pounds and make your body relief, is pumped to the muscles.
It is worth to say about the consumption of alcohol. Unlikely that the man a glass of beer watching a football match, right? And as for the beer, as the alcohol, very calories! Jug of beer is at least 250 kcal. Soft drinks, fatty, fried, salty, carbohydrate... In general, for a peace of the night in good company, the man can consume imperceptible for up to 5000 kcal. It is not worth to talk about the place where these calories iran.