Is not a secret that in the extent that women are essential to the self and its appearance, even if the men are forgiving, and if for a woman to increase the size of 1-2 cm becomes an opportunity to go to the gym, a man of his "brewery" belly of the perceives it as a rule (some even think it adds to the strength).
What should be the ideal weight for men?
The most easy to understand, it is ideal if your weight, using the calculation of body mass index.
The BMI is equal to weight in kg divided by the square of height in meters. BMI values from 19 to 25, – it is the norm. If your BMI is less than 19, it is already a good reason to worry, as there is a lack of body mass. If the BMI is above 25, you have an excess of weight, and no excuses about the age and the strength not to justify you. From the values of the BMI of 30, you can talk about obesity.
For example, the ideal weight for men 180cm height should be in the range of 61.5 to 81 kg
How to lose weight man
So, you have discovered that have an excess of weight. How to lose weight man?
First of all, do not throw away immediately out of the frying pan into the fire. For example, does not begin to run an hour every day, think of your joints – for them, it is a charge, with your weight. Athletic, it is necessary to introduce them gradually, from aerobic– fast walking, cycling. For a start, at least, stop using elevators and escalators and go on foot. Also enter in your exercise schedule of weight training – they allow you to increase muscle mass and speed up the metabolism. A high rate of metabolism even contribute to weight loss. It is to lose weight for a man to help you well-balanced workout.
Secondly, do not rush. Many wonder how to lose weight quickly man, not worrying at all about the fact that the fastest is going through the process of weight loss, more stress for the body and the higher the probability that the pounds lost come back immediately, as soon as you enter into the rhythm of life. Therefore, to rephrase your question: "how to lose weight quickly man", but "how to lose weight man for ever". However, if for any reason, it is important to the time period (for example, you go to a beach party, and worried about the impression will be producing on it), the recommendations are pretty standard: lose weight fast man, need 3-5 days of extremely restricting calorie intake, drink the kefir and lots of water, do not eat meat, but eat porridge and give up the salt, so the body will release the excess water, purify the intestines and reduce the volume of the stomach. But for the efficacy of long slimming need time – without danger to the health, you can lose no more than 1-1,5 kg per week, plus a significant weight loss will already be detrimental to you.
Often, in order to lose weight, men are starting to use cardinal methods – for example, begin to suffer from hunger. But keep in mind, if you do not give the body food – it "spell in hibernation", greatly reducing the metabolism and slowing down all your processes, and at the first opportunity begin to accumulate again in the tissues of the mass. Or, want to lose weight, the men begin to harass prohibitive mobility exercises, forgetting that this load is pretty extreme for the heart, blood vessels, joints and many other organs and systems of the body.
To lose weight man, the need to create a 20% deficit in calories per day – this will allow him to easily get rid of a few kilos too much and not to cause damage to your health. Therefore, to lose weight at home a man will help the calculator to count the calories) and a bit of caution and patience. A small caloric deficit in combination with reasonable physical exercise will help you lose weight man without stress and major changes, as well as safe for the health.
The rate of calories for men
The daily intake of calories for men is calculated according to the following formula:
10 x weight in kg + 6.25 x height in cm) – 5 x age in years + 5
This is the basic metabolism, i.e. those of calories than the body needs to maintain the process of life. Now depending on what you have the year, the figures of exchange must be multiplied by the activity coefficient:
1.2 the weakness of the physical activity, a sedentary job;
1.375 –moderate physical activity, a workout, 1-3 times per week;
1.4625 –average physical activity, workout 3-5 times per week;
1.550 –an intense workout 5 times per week, the physical work;
1.6375 –training session each day, of high physical activity;
1.725 intensive workout daily or twice a day;
1.9 –the daily a intense workout or a workout twice a day, physical labor, competition, etc
Learn-the rate of calories for a man of 30 years, whose growth is from 180 cm and a weight of 90 kg
10 x 90+6.25 x 180-5 x 30+5=1880 kcal – this is the basic metabolism. Suppose, for example, our man is a programmer and he has a very low physical activity. 1880 x 1.2=2256 kcal. Now, let's consider: to lose weight man of our example, we need to create a deficit of 20% of calories. It is the thinness of his daily rate of calories must be 1804,8 kcal.
How to lose weight at home a man
Lose weight at home a man to help his friend or companion, that will be the time to look prohibited of sandwich and to control the size of portions. Seriously, does losing weight to a man of the house is not difficult. On the limitation of the number of calories we have already said. Now a little more about the diet.
Of the power a male need to exclude everything that he loves. Under the ban fall the following products:
- the white bread;
- the fat from the meat;
- meat semi-finished products and finished products;
- the sausage and the sausage;
- potatoes, pasta, and in unlimited quantities;
- sodas;
- candy;
- chips, popcorn and other fast food;
- pellets;
- of the flour;
- sugar;
- fatty, spicy, salty and smoky;
- the fried foods.
You can say:
- vegetables and fruits, berries;
- lean meats, poultry, and fish;
- fungi;
- pulses;
- cereals and grains (with the exception of semolina and white rice);
- fruit and vegetable juices;
- nuts, dried fruits;
- milk and dairy products low in fat;
- cooked, braised, cooked food and grills;
- low-fat broths, herbal teas and tea without sugar.
If the loss of weight, and in general always, don't forget to drink enough water. For an adult, the minimum number of water per day – 2 litres. Water is necessary for all the internal processes of the organization, and more, when you lose weight, degradation products of fats that you want to view, for they are accumulated in the body, for that also need water.
Don't forget physically loads – moderate balanced, workout 2-3 times per week will help you get rid of the extra pounds and make their body relief, pump the muscles.
It is worth to say on the alcohol. A Rare man will be limited to a glass of beer, watching a football game, is that it? But in fact, the beer, like all alcohol, very rich in calories! Mug beer – it is at least 250 kcal. As well as snacks – fat, fried, pickles, carbs... In general, for a peace of the evening in good company, a man could consume without noticing it, up to 5000 kcal. Not worth talking about, of where those calories go.