What man does not dream of a chic press with beautiful cubes? However, many are sure that for this you need to spend many months on grueling workouts in the gym. In fact, you can earn cubes at home. True, it is highly likely that they will not be visible under a layer of fat. That is why, before starting work, you need to study diets for the press for men. This will achieve an excellent result.
Why is this needed?
First you need to deal with motivation - if a person starts to do something, not fully understanding why he needs it, the matter is usually doomed to failure. In general, everything is quite simple here. A beautiful press with pronounced cubes (or at least just slightly predictable) looks much better than a sagging belly.
On the one hand, it attracts any girls and women. On the other hand, excess fat has never improved a person’s well-being and stamina, often leading to serious illnesses. Therefore, saving a belly from a layer of fat, a guy or a man not only becomes more attractive. He also invests in his own future, significantly reducing the risk of various diseases.
We approach the question correctly
As mentioned above, to achieve a good press is possible only with intensive training and proper nutrition. Yes, following a diet for a man’s abs is a very important step. According to some experts, success is 20% dependent on exercise and 80% on restraint in food.
However, this is difficult to argue. Pumping chic cubes is much easier than, for example, pectoral muscles, biceps or calves. But what is the use of them if they are still not visible under a layer of fat? And not everyone can afford to go through intensive drying, thanks to which 10-15 kilograms can be thrown off in a few months. Still, it takes quite a lot of time, and the diet in this case is much more strict - not everyone can withstand it even for the sake of beautiful cubes on the stomach.
Therefore, the main attention in the article will be paid to the diet for press cubes, although we will not forget about the exercises either.
Choosing the right menu
It will be very useful to draw up a menu in advance for a week, and preferably two. After that, you just need to repeat it - with a two-week repetition, it turns out that you will have to eat the same dish only two or three times a month, so it certainly will not have time to get baked. In addition, in this case, it is possible to compose not only the correct and useful, but also a delicious menu. There is a great opportunity to refuse those foods and dishes that you do not like.
Yes, you’ll have to spend a couple of evenings counting the number of calories in the starting foods and ready meals. Fortunately, today the Internet is replete with specialized sites where all the necessary calculations have already been made - all that remains is to collect this data in a single menu.
In addition, you will have to acquire special kitchen scales on which you can weigh portions - without this it is impossible to monitor the diet. Still, excessive consumption of even dietary food will lead to serious problems with weight gain. After all, it is important to eat not only diet food, but also to consume it in moderation. And for this you need to know how many grams of a particular product has been eaten.
Having compiled a diet menu for the press, a man can eat tasty, varied and satisfying, without feeling the slightest discomfort.
At least five meals a day
Also, if you want to lose weight, take as a strict rule - eat five times a day. It will stun someone - the modern rhythm of life instills the habit of eating two, at best, three times a day. That is why there are problems with weight.
The fact is that all the calories obtained are converted to glycogen - the most convenient substance for conversion into energy by the human body. Glycogen is contained in the liver and is gradually spent on various actions - from crosses and lifting weights to maintaining body temperature and breathing. That's just the problem - at the same time the liver of an adult, strong man can contain no more than 120 grams of glycogen. Everything else turns into fat - the body is not used to throwing valuable substances into the wind, preferring to store them in case of starvation. Even a little busting leads to undesirable consequences. If the body receives ten extra grams of glycogen in one meal, then 30 grams of fat will accumulate in a day. For a month - 900 grams. And for a year - almost 11 kilograms.
There should be three main meals per day - the usual breakfast, lunch and dinner. They can almost always be allocated time. There should also be two snacks. They are needed primarily to dull the feeling of hunger. Still, sitting at the table half-full, a person will eat much less than a hungry man. Yes, and distracted from work or study by rumbling in the stomach, when all thoughts are connected only with food, will not be necessary.
We give a simple example. One person has a hearty breakfast, realizing that the next time he can only eat in the evening. He consumes 300 grams of glycogen - a large plate of porridge and three to four sandwiches. The next time he eats in the evening, wildly hungry, and therefore eats up with a supply, eating a good pork chop and a plate of pasta. As a result, he will receive at least 300 grams of glycogen. In total, he can gain up to 360 grams of excess weight per day! Of course, here you need to take into account the characteristics of metabolism, lifestyle and more. But in any case, he will probably gain weight.
And part of the day will be hungry. Another thing is if he has a moderate breakfast, having received 100 grams of glycogen from a small plate of porridge and a modest sandwich. After 2-4 hours, he will get hungry and eat an apple. Then he will have dinner with a bowl of soup in chicken broth, receiving another 120 grams of glycogen. And then he’ll have a bite to eat with another apple, which will dull the hunger before dinner. Now he feasts on a portion of stewed cabbage and a couple of chicken cutlets, receiving the last 120 grams of glycogen per day. As a result, he will be full all day and at the same time will not gain a gram of weight. And if it reduces portions to 80-100 grams of glycogen, then in general it can lose several tens of grams per day, which means a kilogram or two per month.
Proper calorie distribution
Many experts, talking about a diet for the press of men, call carbohydrates a terrible evil that must be excluded from the diet. This is actually not the case. Without carbohydrates, the human body cannot function. Therefore, it is not only possible to use them, but also necessary. The main thing is to do it in moderation.
It is best to consume carbohydrates in the morning - before lunch, metabolism is especially active, and all calories will burn. Moreover, this should be a combination of fast and complex carbohydrates. The former allow energy to be obtained immediately after consumption, easily turning into glycogen, while the latter provide the body with fuel for several hours. A good example is a plate of oatmeal porridge with a little sugar.
Soup is good for lunch - the broth does not create heaviness in the stomach, does not bring many calories and is easily digested. But for dinner, it is better to give preference to protein foods. It will be absorbed for a long time and will provide the body with energy for the whole night, eliminating the possibility of a feeling of hunger.
As a snack, ordinary apples are perfect.
What can I eat?
It has already been said above that almost everything is possible. Yes, even if you adhere to the most strict diet for pumping up press for men, you can still eat most of the usual products, except for those that we will list a little later.
The main thing is not to forget to count calories. For example, one average apple contains as many calories as chocolate candy. But thanks to the eaten apple, you can muffle the feeling of hunger - the stomach will be full of low-calorie, but rich in vitamins mass. But the eaten candy will not allow even a little satiety, although it will bring as many calories.
The diet menu for the press can include dishes from a wide variety of ingredients. For example, from meat you can eat a rabbit, chicken, turkey. Low-calorie yogurt, cottage cheese and kefir will also become reliable companions. Bread contains a lot of carbohydrates, but bran can be consumed (in limited quantities, of course). Perfectly satisfy hunger after training and give a large amount of protein nuts and all kinds of legumes (beans, beans, peas). Chicken eggs - fried, or better boiled - will also be a valuable source of protein and calories. Do not forget about cereals - it is best to give preference to buckwheat and oatmeal. Greens (parsley, dill, spinach) pleasantly diversifies the diet and provides the necessary vitamins.
As you can see, the diet can be quite rich and not bored for a long time.
What should be excluded
But some foods should be immediately excluded from the diet. First of all, it’s beer and any alcoholic drinks - you don’t need to talk about this, as most readers know.
Say goodbye to canned food and sausage until you decide to gain weight again. Also discard chips, french fries, hamburgers and other tasty and extremely harmful snacks.
Everything else is possible, the main thing is to monitor calories.
Speeding up metabolism
A diet for the abdominal press will become even more effective if you use healthy products that accelerate the metabolism.
For example, cinnamon speeds up metabolism by almost 20% and at the same time impairs sugar absorption. In theory, after drinking a cup of sweet coffee with cinnamon, you can not worry about the calories contained in sugar.
Ginger possesses approximately the same property - but it is better to buy it fresh rather than pickled in caustic chemistry.
Mustard will also be a useful product. Half a teaspoon speeds up metabolism by about 25%!
Ground red pepper is another reliable assistant that accelerates metabolism by 10-15%.
Finally, plain water. A glass of cold water from the refrigerator will not only invigorate the body, but also make it burn many calories to heat the water, at the same time accelerating metabolism by as much as 30%!
Approximate diet
Now we’ll make an approximate diet that meets all the requirements of the diet in order to pump up the press:
- Monday: fried eggs with fried mushrooms and spinach; chicken salad with apple and avocado seasoned with olive oil; braised beef with cauliflower.
- Tuesday: low fat fruit yogurt; vegetable soup and chicken; stewed vegetables with salmon.
- Wednesday: buckwheat porridge with yogurt; chicken stock and white meat; curry with beef.
- Thursday: oatmeal in the water with fruit; taco salad with ground beef, avocado and spinach; salmon with brussels sprouts.
- Friday: omelet with vegetables; fish soup and light salad; vegetable casserole with eggs.
- Saturday: scrambled eggs with boiled turkey; salad with salmon; beef cutlet with tomatoes and onions.
- Sunday: stewed pumpkin with meat; vegetable soup with chicken; slices of steak and corn.
An apple or a glass of kefir is suitable as a snack. Such a diet menu for the press allows you to actively lose weight without feeling hunger.
We use special programs
Today, special programs installed on a smartphone are very popular. Thanks to them, you can calculate the approximate amount of calories burned, as well as received. The main thing is not to forget about various trifles - a couple of sweets eaten at work, a drunk glass of juice, an apple as a snack - all this should be included in the program.
Yes, at first it will not be easy. But a diet for abs cubes cannot be pleasant.
Cooking for a few days
To save time, you can immediately cook large portions, and then crush them into small ones. For example, you can boil 300 grams of buckwheat and 600 grams of chicken breast. After that, divide the entire diet into three servings, each removed in a separate container, carefully weighed.
You are now provided with dinner for three days. At the same time, cooking took a minimum, and you got really healthy, balanced and satisfying food.
Choosing the right exercises
Next, we will consider some simple and most suitable methods for pumping up the abdominal muscles. After all, the correct exercises for the press and diet can achieve excellent results in a matter of months.
To use all the muscles of the press, it is not necessary to go to the gym and work on expensive simulators. You can do everything at home - four types of exercises are perfect.
One of them is a bicycle. A person lies on his back, raises his lower body to the lower back, and performs circular motion with his legs, as if riding a bicycle.
Grasping with a direct grip on the horizontal bar, perform leg lifts - slowly, smoothly and correctly, so that they make a right angle with the rest of the body.
Reverse twisting is also very effective - lying on your back, lift the lower body, trying to touch the knees of the chest.
Finally, the last exercise is the bar. Accept the emphasis lying, leaning on the elbows and toes. Try to stand so motionless with a straight back and legs for 30-40 seconds. The result will not keep you waiting.
Conclusion
As you can see, achieving a beautiful figure is easier than it seems. The main thing is to follow a diet, pump up the press and do everything right and constantly.