Effective sports diet for burning fat for men

Slender and beautiful want to be not onlygirls. The Internet is full of different versions of women's diets, but an effective sports diet for burning fat for men is information that is not easy to find. Most sites offer a variety of special diets that are designed for women. Fat in men is different from the female fatty layer, so diets should also differ among themselves.

Men should pay attention to severalfeatures. First of all, it should be noted that the sports diet for fat burning and muscle relief will not work without combining with physical exertion. For many, this is not an opening, so men often resort to extreme measures. Now we will analyze some myths that are popular among the slimming ones.

What can not be used to reduce the fatty layer

When it comes to reducing fat, manymen try to perform a lot of cardio loads. It is not right. If you will hang for several hours a day on a treadmill, your body will not effectively burn fat. It is better to pay more attention to the diet. Limit the use of simple carbohydrates and fats, but do not completely exclude them from the diet.

Do not try to quit eating. Feeling hungry, the body will try to convert into fat any food that comes after a hunger strike. In addition, the male body simply can not burn more than 700 grams of fat per week. The numbers on the scales will please you, but only the mass of water will decrease.

If you are a layman, do not try to do many approaches to any exercise at first. Contrary to your expectations, it will not burn fat, but muscle mass.

Do not pay attention to the name of the foods that you eat. It is better to read their composition. The organism does not distinguish between what products it received the necessary nutrients.

How to start the fight against excess weight

A slender body in any case impliesnormalization of nutrition. In addition, it will be superfluous to refuse smoking and frequent use of alcohol. This is due to the fact that bad habits cause an intoxication of the body, which entails a state of stress and a few extra pounds.

Attention! For men, the norm of calories per day needs to be cut down by only 400 calories to start the process of losing weight. This will give a much more lasting result than 500 or even 1000 calories. By the way, than from more calories you refuse, the more chances to break from proper nutrition.

Nutrition for men to get rid of fat

Men's sports nutrition for fat burning is based on the characteristics of the male body. So, in order to quickly get into shape, you need:

• Do not eat more than 1800 calories per day.
• The maximum refuse from fried and fatty foods (but do not abuse this item, the male body sometimes requires a fat make-up).
• Limit salt intake to the maximum.
• Practice four meals a day to distribute the maximum amount of food you eat.
• Limit food before bedtime.
• If you have a desire to eat, use fruit.
• Eliminate from the diet of fatty and harmful condiments and sauces.

Benefits of a good diet

In addition to the fact that you lose extra pounds, a sports diet for burning fat for men has several advantages:

• Normalizes metabolism in the body.
• Reduces the risk of getting diabetes.
• Reduces the amount of cholesterol.
• It does not harm health, because a sudden jump in weight does not occur.

In addition, the diet has no contraindications. You are allowed to eat a variety of products:

• All unsweetened sour-milk products.
• Any vegetables.
• All kinds of cereals.
• Macaroni from durum wheat.
• Beans.
• Seafood.
• Baking from whole grains.
• Low-fat meat of poultry.
• Fruitless fruit.
• Berries.

But remember that semi-finished products, like any alcoholic beverages, you are contraindicated.

Diet for rapid weight loss

This diet is calculated for no more than 2 weeks and helps to get rid of 5 extra pounds. Ration:

• Breakfast: 100 g of pollock, mix with 100 g of carrots, add to the mix a low-fat sour cream and bake in the oven. It is allowed to drink pomegranate juice.
• Lunch: soup from any vegetables, chicken cutlet, cooked in a double boiler, green tea without sugar.
• Snack: snack something light: cottage cheese, vegetables or greens.
• Supper: dairy product with cereal, as well as chicken cutlet for a couple.

Diet for burning fat for men is not designed to build muscle.

Diet to get rid of beer belly

The volume of the abdomen is reduced only with the help of diets will not succeed. The following actions must be connected to them:

• Remove alcohol from the diet.
• Eat small meals about 5 times a day.
• Attend workouts.
• Do not eat at night.

Diet in this way of life is as follows:

• Breakfast: one or two boiled eggs, a glass of yogurt and one boiled squid.
• Lunch: vegetable or cheese soup and 2 cabbage rolls of low-fat minced meat.
• Snack: orange or apple natural fresh.
• Dinner: vegetables baked in a double boiler, berry juice, salad of sea cabbage.

Again, this diet is designed only for weight loss belly, muscle building, it does not help.

Diet for muscle building

In order not only to lose weight, but also to keep muscle mass, it is necessary to observe such rules:

• Reduce the daily calorific value by 20%.
• Eat often, in small portions, without taking breaks between meals for more than 3 hours.
• Create a regular power mode.
• Drink at least 3 liters of water per day.
• Be sure to consume 2 g of protein per 1 kg of your weight daily.
• Remove simple carbohydrates and sugar from the diet.
• Add complex carbohydrates and natural fiber to the diet.
• The highest calorie content per day should be breakfast.
• Vegetable fats and seafood are indispensable products for muscle growth.
• A quality sleep of at least 7 hours a day is a guarantee of a beautiful appearance.

As for training, it all depends on the characteristics of your body, we can give only general advice.

The training mode for muscle building

You need to train at least 3 times a week for this program:

• 1st training - cardio loading - 20 min, force load - 40 min.
• 2 nd training - the whole training is devoted to cardio loads.
• 3rd training is the same as 1.

If you are an experienced athlete, then for you the loadYou need to increase depending on your preparedness. However, before starting any male, you should consult a doctor and a trainer to avoid possible injuries. In no case, if you are a beginner, do not work on the simulators without the supervision of the coach.

If at first you can not stand an hour of stress, do notdespair, this is absolutely normal. Do as much as you can with comfort. Overload is a stress for the body, which can lead to the opposite of the desired result.

Slimming men after 40 years of age

Everyone knows that with age it slows downmetabolism and other processes in the body, so it is extremely important to choose the right diet, because fat will go reluctantly. Nutrition for fat burning men after 40 years old should be an experienced nutritionist who will take into account all the characteristics of the male body, including individual.

You need to completely eliminate from the diet heavy pastries, mayonnaise and other condiments, fast food, and include more protein products in it.

Dinner for you will be chosen by an expert. You can not overeat and eat more than 2200 calories per day.

Types of fat layer

A sports diet for fat burning for men is a way to reduce the fatty layer. But very few people know that there are two such layers in the human body.

Inner fat is the most dangerous. Under the influence of physical exertion it splits, but gets into internal organs and can lead to liver, stomach, etc. - this is another reason to correctly distribute the diet and evenly load yourself in training to prevent rapid splitting of the internal fat.

Subcutaneous fat is an easier fat. With him can not cope with training, so you can get rid of it only with the help of reasonable diets.

Summarizing, we can say that the ways to combat the fatty layer are:

• Intense, but moderate physical activity.
• Normalization of the diet and the introduction of unloading days.
• Full refusal of alcoholic beverages and semi-finished products.

In the end, we have some good news for you. Sometimes you need to arrange days of overeating, when you can eat your favorite product as much as you want. If such days alternate with days of hunger-strike, the body will significantly speed up the metabolism, which is especially beneficial for us.

Effective sports diet for burning fatfor men is not suitable for everyone. Nutrition should be selected based on the individual characteristics of the body. That's why experts recommend not to be engaged in losing weight yourself.