Not only women, but also many men want to get rid of their hated sides. Fat deposits in the waist area do not look aesthetically pleasing and spoil the overall silhouette of the figure. The answer to the question of how to remove sides for a man will usually be complex and will include both dietary restrictions and physical activity.
Do you want to remove your belly? Then this article is for you!
The peculiarity of the male body is that, along with lack of activity, poor diet and excessive passion for beer, the reason for gaining excess weight can be one of its own - a decrease in the level of the male sex hormone testosterone in the body. Due to this, the level of estrogen, a female hormone, increases, which can directly cause the accumulation of adipose tissue. But you can deal with the problem in any case. The main thing is the right set of measures.
Why do men have sides?
Before you figure out how to remove fat from a man’s sides, you need to understand why it appears. First of all, we note that most of us today work in sedentary jobs, and prefer to relax on the sofa watching TV. Lack of physical activity is a very favorable condition for gaining extra pounds. Poor nutrition and overeating are also a direct path to this. Another factor is bad habits and stress , which provoke excessive food consumption and metabolic disorders.
You need to understand that excess deposits around the waist are not only unsightly, but also dangerous. If a man's waist circumference exceeds 88-94 centimeters, this can become a prerequisite for the development of heart and vascular diseases, diabetes and even oncology.
Abdominal fat (concentrated around the waist and sides) is a concentrate of the stress hormone cortisol. Also keep in mind that it may be accompanied by visceral obesity, in which internal organs are covered with fat, and this provokes serious disruptions in the functioning of the body and deterioration of health. Therefore, it is worth taking care of your figure not only for the sake of appearance, but also for the sake of maintaining health.
How to remove sides for a man: the basics of proper nutrition
To remove sides for a man at home, you need to initially adjust your diet. Sticking to strict diets is quite stupid, and not very effective, so the best option is proper, nutritious and balanced nutrition. This is not only a great way to keep fit without putting stress on the body, but also an excellent preventive measure for numerous diseases and health problems.
Proper nutrition is based on the following key factors:
- You need to eat often and in small portions - 5-6 times a day. This helps improve metabolism, prevent overeating and painful hunger.
- Portions should be small - 200-300 grams.
- Drink enough water - at least 1.5-2 liters per day. This helps maintain the normal functioning of the body, saturates the tissues with moisture, and makes it possible to control appetite.
- Choose the right products. This will be discussed below.
There are foods that actively provoke fat gain in the flank area. These are mainly fatty, fried, sweet, baked goods, smoked foods, pickles, fast food, various sauces, as well as sweet carbonated drinks and alcohol. Those who plan to start fighting for a slim figure are advised to abandon them and replace them with more useful ones. It’s worth building your diet around the following products , which will have an extremely beneficial effect on your figure:
- lean types of meat, poultry, fish;
- dairy and fermented milk products with a low fat content;
- various seafood;
- chicken eggs;
- legumes;
- cereals;
- fruits and vegetables;
- vegetable oils;
- For sweets, you can eat honey, dried fruits, marshmallows - in moderation.
Pay special attention to healthy complex carbohydrates in your diet. They provide long-lasting energy and help improve endurance. Useful cereals, such as oatmeal and buckwheat, brown rice, wheat bran, which contain a lot of zinc, necessary for the synthesis of the male hormone testosterone. Also useful is grain bread, which is recommended to completely replace white bread.
It is recommended to steam, boil or bake dishes. Vegetables can be eaten stewed. Avoid frying if possible.
By reducing the caloric content of your diet by just 1000 kilocalories per week, you can lose 1-1.5 kg of excess weight, including the belly and sides.
How to remove belly fat at home: 10 rules
1. Eliminate foods with “empty” calories from your diet.
This includes all kinds of snacks, baked goods and confectionery, sweet soda and packaged juices, sauces, alcoholic drinks, etc. There is practically no benefit in such products, since vitamins and minerals are in meager quantities.
2. Less stress and more positivity
Negative emotions provoke an increase in the level of cortisol in the blood, which prevents the breakdown of fat, including in the waist area. In turn, joyful and happy events give a feeling of satisfaction and reduce the craving for junk food, which is usually used to “eat up” stress.
3. Give up alcohol for a while, or better yet forever.
Absolutely all alcoholic drinks have a negative impact not only on health, but also on the process of losing weight in general, retaining excess fluid in the tissues. Before losing your belly fat, you should replace your favorite semi-sweet snack with a glass of mineral water with a slice of lemon, so that the result of losing weight will please you and not upset you with puffiness the next morning.
4. Move more, sit less
Walking daily for at least an hour, doing household activities like cleaning around the house, and taking the stairs instead of the elevator help burn belly fat and make your waist more attractive.
5. Enrich your diet with fiber
It is recommended to eat at least five servings of vegetables and fruits per day to provide the body with enough dietary fiber. Fiber maintains the health of intestinal microflora, slows down the absorption of glucose into the blood and reduces the absorption of fats from food, which means that belly fat will melt rather than grow.
6. Drink adequate fluids
We are talking about clean drinking water in an amount of at least 1.5 liters per day, excluding tea and coffee, which should be limited to 1-2 cups. Insufficient water consumption leads to a slowdown in metabolic processes, including the breakdown of fat deposits.
7. Eat more protein and healthy fats
Eating eggs, cottage cheese, meat, fish and seafood provides the body with essential amino acids, preventing the loss of muscle mass during weight loss. Do not forget about fats, which our body needs even during weight loss, as they are the raw material for the synthesis of sex hormones.
8. Get enough sleep
Sleeping at least 7-8 hours a day will help adjust your internal biological clock and normalize metabolic processes in the body. At night, after 10 pm, melatonin is actively produced, which helps burn belly fat during exercise, while its deficiency leads to attacks of hunger and overeating.
9. Don't skip workouts
Regular exercise at least 3-4 times a week tone the muscles of the body, including the anterior abdominal wall. Cardio training, strength training, active swimming in the pool and even running will be effective - the abdominal muscles will be involved in almost any type of activity.
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10. Monitor portion sizes
Frequent overeating leads to weight gain, because in this case the body consumes more calories than it burns, that is, a nutrient surplus occurs. Naturally, their excess will be deposited somewhere and, most likely, in the hips and abdomen. It is especially important to control the amount of vegetable oils, peanut butter, seeds and nuts, which, in small quantities, are quite high in calories and can be unnoticed by eating more than necessary.
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How to remove a man's sides with physical activity
To remove fat from the sides, a man will have to love sports. You can exercise at home or go to the gym – it’s all up to you. Initially, consider the following recommendations:
- Love cardio exercise. If you specifically want to burn fat, they are even more important for you than strength training. You need to devote them at least 3-4 times a week and practice for at least thirty minutes. You can choose what you like: running, cycling, jumping rope and so on.
- Don't get carried away with heavy weights. If you devote your training only to strength exercises, your waist may become even wider, although at the expense of muscle mass. Remember that your first task is to burn fat, and only then you need to work on muscles.
- Include static load in your training . The plank exercise is especially useful for the sides, as it pumps up the abdominal muscles and helps fight fat.
- Swimming will be useful . By going to the pool at least a couple of times a week, you will soon be able to see your body changing for the better. But don't forget about other types of training.
Simple exercises that can be performed both at home and in the gym will help a man remove his sides. Don't put too much strain on yourself in one approach. It is better to do more sessions, but the number of repetitions in them should be acceptable for you. The optimal break between approaches is 20-30 seconds. Increase the load gradually. For example, you can add one approach every week.
Let's look at the best side exercises for men, which are divided into two groups - with and without weight.
Exercises without additional equipment (they can be performed at home daily).
Plank
We have already mentioned this most effective exercise that helps remove fat from the sides of men. It's quite simple to do. You need to take an emphasis lying down, leaning on your feet and palms. Keep your feet together. The elbows should be clearly under the shoulder joints. Do not round or arch your lower back. Stay in this position for as long as you can - this time should be increased regularly. You can alternate between different plank options: side plank, elbow plank, and so on.
Raising the body
Lie on your back, put your hands behind your head, bend your knees. Raise your body, touching your chest to your hips. Repeat as many times as possible.
Body flexion
Lie on your back, straighten your legs, arms should be along your body. Place your palms on the floor. Raise your legs to your shoulders. When lifting, you can bend them a little, but do not spread your knees, but keep them pressed together.
Bike
Lie on the floor, hands should be behind your head, legs bent at the knees. Use your legs to perform movements that imitate riding a bicycle. Try to touch your opposite knee with your elbows.
Side exercises for men with additional equipment, which are ideally recommended to be done in the gym under the supervision of a specialist.
Press push with dumbbells
Stand straight, bend your legs. Hold a dumbbell in each hand. Bend your elbows and press them toward your torso so that the dumbbells are at shoulder level. Using a push, straighten your legs and arms, twisting your torso to the side. Then return to the starting position and do the same on the other side.
Weighted one-arm plank row
It is done in a special simulator. The V-shaped handle needs to be attached to the lower block of the simulator, stand in a plank position, leaning on your elbows. Take the handle in one hand, pull it towards your hips, straighten it in front of you. Hold this position while tightening your core muscles. The same must be repeated for the other hand. In total, it is recommended to do at least three approaches with at least 5-10 repetitions in each.
Roll-out exercise
Get on your knees, placing them hip-width apart. Take the roller handle in your hands, place your shoulder joints above your hands. Tighten your stomach, push the roller forward and slightly to the right, as far as possible, but without bending your lower back. In this case, you need to keep your arms and legs straight. Return to the starting position and repeat the same. It is recommended to do three sets of ten repetitions in both directions.
Side exercise with dumbbells
You need to stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend to the side while bending your opposite arm at the elbow. Do the same for the other side. You can also perform this exercise by straightening your arm completely while bending and moving it behind your head.
Another simple way to remove a man’s sides with exercises is bodyflex , which is available anywhere and anytime. Bodyflex is a type of breathing exercise that does not require much effort, but is very effective. You can start with the simplest option. Stand up straight, exhale slowly through your mouth, then inhale strongly through your nose, inflating your stomach as much as possible. Now exhale actively and sharply through your mouth, inhale. In this case, the stomach should be pulled towards the ribs. Stay in this position for as long as you can, at least ten seconds will be enough to start. Repeat at least three times. To enhance fat burning, you can perform certain exercises, such as twisting or bending, while holding your breath. Bodyflex can also be performed in a lying or sitting position.
Now you know how to remove sides from men. It's not that difficult, you just need to reconsider your lifestyle, include physical activity in it and slightly adjust your diet.
How to reduce fat on your sides
The sides are another problem area, the extra centimeters on which representatives of the stronger sex want to hide or remove in every possible way. The absence of fat on the sides, waist, abs and lower back is the same goal for many as a flat stomach for men. To activate weight loss in this area, you need to:
- Eat a balanced diet. There should be a calorie deficit in the diet.
- Do cardio exercises. If you ask a gym trainer or fitness instructor how to remove sides for a man, they will answer that you can’t do without cardio, which activates fat burning.
- Drink enough water. To break down fat, you need water, and you should drink at least 30 ml per 1 kg of weight every day.
- Practice strength training. The more muscles are used, the more calories are burned. You need to pump up your chest, legs, back, abs and arms.
- Combine gym classes and outdoor training.
- Don't be shy to ask for help. If you can’t lose weight on your own, you can ask a trainer and nutritionist how to get rid of the beer belly, and they will help you create an individual program.
You need to understand that volumes will go away gradually. You can’t throw away in a week what has been accumulating for years.
FAQ
⋙ How to remove sides for a man without limiting his diet?
✅ It is impossible to lose weight without nutrition control. To see results in a short period of time, you need to monitor your diet and exercise.
⋙ I’ve been doing sports for several months now, but the volume is not going away. How to get rid of beer belly?
✅ Losing weight can be difficult if your workouts are done incorrectly or with increased calorie consumption. Diseases, such as ascites, when fluid accumulates in the abdominal cavity, can also interfere with a tummy tuck. You should also consult a specialist if you cannot pull in your stomach when you tense your abdominal muscles.
⋙ Is it possible to lose weight without exercising?
✅ You can temporarily lose weight through diet, but if you don’t pump up your muscles, your stomach won’t be flat.
⋙ What to do to prevent muscle loss during a diet?
✅ Muscles are the first thing the body consumes when there is a calorie deficit. Therefore, every guy needs to consume enough protein and do strength training at least once a week.
