If you are a man and in your 30-40 years old are looking for a proven way get rid of fat in the abdomen without eating a bunch strange food, do hours of boring cardio exercises, or buying expensive (and often completely useless) supplements, this article will show how to do it.
- How to remove fat from the abdomen in men
- How to remove a man’s stomach and sides: where to start?
- Strength training for burning fat in the side and belly
- Products to get rid of belly fat
- Protein nutrition for burning fat on the stomach and sides
- Cortisol and belly fat
- Exercises to clean the stomach for men
- How to remove fat from the abdomen in men
- How to remove a man’s stomach and sides: where to start?
- Strength training for burning fat in the side and belly
- Products to get rid of belly fat
- Protein nutrition for burning fat on the stomach and sides
- Cortisol and belly fat
- Exercises to clean the stomach for men
How to remove fat from the abdomen in men
Here is the story:
Not so long ago, a friend asked my advice on how it’s best to lose belly fat.
He recently started dating again after divorced his wife, with whom he lived 11 years.
And let’s say right away that he wasn’t as well built, as when I met her.
So, instead of wasting time and giving him advice, which he will surely forget, I decided to send him a link to an article that talks about how to get rid of the abdomen a man over 30 years old.
The problem was that I could not find anything suitable.
In fact, most of the information was complete nonsense.
There was even an article that said you could literally “burn” fat cells on the stomach with just one the palms.
And it’s not a joke.
So, to restore some justice, I decided to take business in their own hands and wrote an article that explains what exactly do and tell you step by step how to remove the belly of a man, which is already over 30 and the metabolism is not as fast as before.
It turned out a little more than I planned.
So if you have attention deficit or you just want go over your eyes, then this article is not for you.
Also, if you are looking for a miracle cure, such as special exercises to clean the stomach, hormones or food that one movement will change your figure, then it’s time to press the button cancellation.
But, if you are serious about getting rid of fat on the stomach, then you are at.
How to remove a man’s stomach and sides: where to start?
It is often said that in order to get rid of fat, you need do aerobics and exercise with weights to build the muscles. But this statement is only partially truthful.
Think about your belly fat as a bank account. But instead of storing money, it stores energy.
If you want the amount of money that is stored on your bank account, decreasing, you need to spend more than you you earn. Similarly, getting rid of belly fat is creating energy shortages by spending more energy than you get from food.
The only right recommendation when it comes to loss weight is a lack of energy. You can get this deficit using diet, constant exercise or aerobics. Also you You can combine all of the above.
Strength training for burning fat in the side and belly
Weight lifting is not only for those who want to build muscle, it improves your body in two ways. Maybe you it’s still difficult to understand how to remove the stomach and sides with the help of power training, because everyone is used to the fact that many hours of jogging are effective for burning fat, not weight lifting, but …
First, if you are not doing any exercises during diet, then most of the weight you lose will be in equal shares of muscle and fat. Muscle loss means you losing weight faster, because a kilogram of muscle is much less energy, than a kilogram of fat.
But it all ends up making you look like a little a smaller copy of himself at this stage, with “flabby sides” like now.
Secondly, with a properly designed power program training, you can burn fat, both during and after workout.
In one study at the University of Eastern Carolina scientists took a group of 8 men who raised severity for 40-45 minutes. Every man in the stomach had microdialysis probe. This allowed researchers to measure the amount of fat that is released from fat cells under the skin before, during and after training.
Here’s what they found out:
The metabolic rate was 10% higher after men lifted weights (104 calories per hour), compared with the same point in time on a normal day (95 calories per hour). Speed fat burning doubled (10 vs 5 per hour) after power training sessions.
The metabolic rate increased by 10% after men lifted weights (104 calories per hour). But that’s not all. The amount of fat that is released from fat cells in the area abdomen increased by 80% during and immediately after training.
In other words, weight lifting will burn fat, and part of that fat will be from the abdomen.
True, many studies comparing strength exercises with aerobics showed, in general, that aerobics is much better helps in getting rid of fat in the abdomen.
However, many of these studies used programs. strength training with a very low metabolic requirement – exercises performed on simulators, many of them are single joint exercises that isolates a small muscle group, and the total amount of training is relatively small.
High metabolic demand training – This is a completely different story.
I’m talking about squats, weight lifting, rowing, pull-ups (or push-ups) and bench press (lying on a bench or behind your head), with using weight that will limit you between 5-15 repetitions per set.
With these workouts, you will burn calories, both during and after training. Unless you plan to enter the ring with George St. Pierre, no need to train more than 45 minutes in the gym. This is more than enough to achieve result.
Products to get rid of belly fat
What about the so-called “products for slimming “?
One of the questions that comes to my mail almost daily, focused on selected diet products.
It seems that people want to hear that there are “good” and “bad” products, and if you want to lose weight, then all you need to do – eat less bad and more good foods.
I do not like to bring bad news, but the thought that there are certain foods (blueberries, dark chocolate, avocados, etc.) that will somehow burn fat, – this is complete nonsense.
But it is precisely that nonsense that seems to pop up everywhere: daily on television or in these carefree magazines where there are no articles besides “Stop littering your life” or “I’m in okay and you’re okay. ”
There are certain types of “hot” foods (for example, red pepper) that speed up your metabolism. But the overall effect relatively small, and the effect of short-term metabolic acceleration on losing weight is a moot point.
I risk repeating myself, but getting rid of belly fat suggests a lack of energy, and it is your overall diet, and undefined foods is a determining factor in your losing weight.
Protein nutrition for burning fat on the stomach and sides
They say that there is only one nutrient – protein – which will greatly facilitate the process of burning fat the stomach.
Studies show that protein saturates better than carbohydrates or fat. Eat a protein-rich breakfast, for example, and the odds that you don’t eat so much for lunch, will increase significantly.
The figure below is taken from a study by the University of Washington, in which dieters were advised to consume in two times more protein than usual. The circles on top represent daily calories, and the diamonds below are body weight.
As you can see, eating more protein leads to spontaneous reduction in calorie intake, which lasted for throughout the study. In fact, taking calories decreased by an average of 441 calories per day.
Protein also supports muscles during weight loss. If you not you will consume exactly protein, while dieting, everything will end so that you get rid of not only fat, but also muscles.
Finally, protein enhances postprandial thermogenesis, much more than carbohydrates or fat.
In a bar of chocolate (mainly carbohydrates and fat) and in chicken breast (mainly protein) may contain the same amount of calories. But because of the thermal effects of protein, more than carbohydrates or fat, your body uses more energy to digest chicken, than a bar of chocolate.
In other words, some energy in every gram of protein “consumed” during its digestion and assimilation.
Fat, protein and carbohydrates are two different things, and your body perceives them differently. This affects the total calories which your body can extract from each of them.
What matters is what your diet consists of. It affects such things like hormone levels, appetite, energy expenditure, etc., each of which affects how much weight you lose, accounts for muscle or fat.
Typically, the number of calories in your diet dictates the amount of weight you lose, and the quality of these calories affect where these discarded come from kilograms.
In other words, you cannot macronutrients diet, and expect to see changes in body structure, based only on calorie values.
It doesn’t matter how you look at it, but burning fat on the stomach still implies a lack of energy. Don’t be tempted overly complex diets that hide under the guise of a “new and revolutionary “approach to losing weight.
Only these four steps – creating a calorie deficit, eating more protein and a combination of strength training with cardio – almost twice as effective as traditional high carbohydrate diet + cardio exercises for burning fat on the stomach.
Cortisol and belly fat
Some believe that raising cortisol levels, due to excessive exercise will actually make your the stomach is even bigger.
This opinion is based on studies showing a relationship. between the release of cortisol during stress and fat in the area the abdomen.
In scientific terms, internal fat cells are more “metabolically active” than subcutaneous fat cells. They are not only more sensitive to the effects of cortisol circulation than cells fat in other parts of your body, they also have more receptors that respond to cortisol by enzyme activation, which accumulate fat.
However, the relationship between abdominal fat and cortisol has a bit in common with the short-term rise in cortisol, which occurs during and after exercise.
Real problems begin when cortisol levels remain high for a long time, which is often caused by constant physiological and (or) psychological stress.
People with increased cortisol in response to stress (hypersecretion) – those who most often seize stress, and accordingly eats more. When they are given a choice food, they usually choose food with high fat and sugar content.
So if you have increased secretion of cortisol, there is a great opportunity that you will reach for “comfortable” foods high in sugar and fat while in stressful situation. In addition, many extra calories, which you consume, trying to seize stress, will settle in the form fat in your abdomen.
Once again, these problems are associated with prolonged exposure. high levels of cortisol. Short-term rise in cortisol during time and after doing exercises – this is not what it costs worry.
I know there are supplements that promise to help you get rid from fat in the abdomen due to lower levels of cortisol. Companies selling such products have done little research, twisted them in their own way and use them to sell their goods.
They tell you that “it’s not your fault” that you are fat. This is all due to cortisol. Just take this pill, your level cortisol will decrease, and fat on the stomach will disappear, as in to magic.
This, of course, is complete nonsense. Cortisol really has potential for weight gain, but this is mainly due to the influence that it has on your appetite. He will not cause you to recovered in the absence of excess energy, as well as will not cause weight loss if there is no energy deficit.
Exercises to clean the stomach for men
Are there any special exercises that help lose belly fat faster than others?
The short answer to this question is no.
You won’t get rid of belly fat due to twisting.
All exercises to remove the stomach separately are ineffective for weight loss. The same goes for squats, “Bicycle” movements, leg lifts or any other varieties of exercises “retraction of the abdomen.”
These exercises will build and strengthen your abs, which are under your belly fat.
But they will not remove the fat that is above them until you reinforce your workouts with a healthy diet that will stop typing adipose tissue, and it is better if it will help burn it.
A group of 24 was selected to study in Illinois participants, they were divided into two groups. First group nothing did, and the second group performed seven exercises for the press (2 sets 10 repetitions) five days a week for six months.
The total number of 4,200 repetitions of various exercises on the press for a period of more than 6 weeks showed “no outstanding results “in the amount of fat in the abdomen. Please do not spend your time trying to burn belly fat with twists and turns.