Not only girls want to be slim and beautiful. The Internet is replete with different options for women's diets, but an effective sports diet for burning fat for men is information that is not easy to find. Most sites offer many special diets that are designed for women. Fat in men is different from the female body fat, so diets should also be different.
Men should pay attention to several features. To begin with, it is worth noting that a sports diet for burning fat and muscle relief will not work without a combination with physical activity. For many, this is not a discovery, so men often resort to extreme measures. Now we will analyze some myths that are popular among losing weight.
What can not be resorted to to reduce body fat
When it comes to reducing fat, many men try to do a lot of cardio loads. It is not right. If you hang for several hours a day on a treadmill, your body will not receive effective fat burning. Better pay more attention to diet. Limit your intake of simple carbohydrates and fats, but you should not completely exclude them from the diet.
Do not try to quit eating. Feeling hunger, the body will try to convert into fat any food that comes after a hunger strike. In addition, the male body is simply not able to burn more than 700 g of fat per week. The numbers on the scales will please you, but only the mass of water will decrease.
If you are not a professional, do not try to do many approaches of any exercise at first. Contrary to your expectations, it will not be fat that is burned, but muscle mass.
Do not pay attention to the name of the products that you consume. Better read their composition. The body does not distinguish from which products it received the necessary nutrients.
How to start the fight against excess weight
A slender body in any case implies a normalization of nutrition. In addition, smoking and frequent drinking will be useful. This is due to the fact that bad habits cause intoxication of the body, which entails a state of stress and a few extra pounds.
Attention! For men, the rate of calories per day needs to be cut by only 400 calories to start the process of losing weight. This will give a much more durable result than 500 or even 1000 calories. By the way, the more calories you refuse, the more chances to break with proper nutrition.
Male nutrition for fat loss
Men's sports nutrition for fat burning is based on the characteristics of the male body. So, to quickly get in shape, you need:
- Do not consume more than 1800 kcal per day.
- As much as possible to refuse fried and fatty dishes (but do not abuse this item, the male body sometimes requires fatty nourishment).
- Limit salt intake as much as possible.
- Practice four meals a day to maximize your food intake.
- Limit food before bedtime.
- If you feel like eating, use fruit.
- Eliminate fatty and harmful seasonings and sauces from the diet.
Nutrition Benefits
In addition to losing extra pounds, a sports diet for burning fat for men has several advantages:
- Normalizes the metabolism in the body.
- Reduces the risk of getting diabetes.
- Reduces cholesterol.
- It is not harmful to health, since a sharp jump in weight does not occur.
In addition, the diet has no contraindications. You are allowed to eat many products:
- All unsweetened dairy products.
- Any vegetables.
- All kinds of cereals.
- Durum wheat pasta.
- Legumes
- Seafood.
- Whole grain baked goods.
- Low-fat poultry.
- Unsweetened fruits.
- Berries
But remember that semi-finished products, like any alcoholic beverages, are contraindicated for you.
Diet for fast weight loss
This diet is designed for no more than 2 weeks and helps to get rid of 5 extra pounds. Diet:
- Breakfast: mix 100 g pollock with 100 g carrots, add low-fat sour cream to this mixture and bake in the oven. It is allowed to drink with pomegranate juice.
- Lunch: soup from any vegetables, chicken cutlet cooked in a double boiler, green tea without sugar.
- Snack: eat something light: cottage cheese, vegetables or herbs.
- Dinner: a dairy product with cereal, as well as steamed chicken cutlet.
Diet for burning fat for men is not designed to build muscle.
Beer Belly Diet
The volume of the abdomen can not be reduced only with the help of diets. The following actions must be connected to them:
- Remove alcohol from the diet.
- To eat in small portions about 5 times a day.
- Attend training.
- Do not eat at night.
The diet for this lifestyle is as follows:
- Breakfast: one or two boiled eggs, a glass of kefir and one boiled squid.
- Lunch: vegetable or cheese soup and 2 stuffed cabbage from low-fat minced meat.
- Snack: orange or apple natural fresh.
- Dinner: vegetables cooked in a double boiler, berry juice, seaweed salad.
Again, this diet is designed only for weight loss, it does not contribute to muscle building.
Muscle building diet
In order not only to lose weight, but also to maintain muscle mass, you must follow these rules:
- Reduce daily calories by 20%.
- Eat often, in small portions, without taking breaks between meals for more than 3 hours.
- Create a regular diet.
- 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 essential products for muscle growth.
- Quality sleep at least 7 hours a day is the key to a beautiful appearance.
As for training, it all depends on the characteristics of your body, we can give only general advice.
Muscle Building Training Mode
You need to train at least 3 times a week for this program:
- 1st training - cardio load - 20 min, power load - 40 min.
- 2nd training - the whole training is devoted to cardio loads.
- 3rd workout is the same as 1.
If you are an experienced athlete, then you need to increase the load depending on your fitness. However, before starting classes, any man needs to consult a doctor and a trainer to avoid possible injuries. In no case, if you are a beginner, do not exercise on simulators without the supervision of a trainer.
If at first you can’t stand the hour of stress, do not despair, this is absolutely normal. Exercise as much as you can withstand while feeling comfortable. Overload is stress for the body, which can lead to the opposite of the desired result.
Weight loss men after 40 years
Everyone knows that with age, metabolism and other processes in the body slow down, so it is extremely important to choose the right diet, since fat will be reluctant to leave. Nutrition for burning fat for men after 40 years should be an experienced nutritionist who will take into account all the features of the male body, including individual ones.
You need to completely eliminate heavy baking, mayonnaise and other seasonings, fast food from the diet, and include more protein foods in it.
Dinner for you, the specialist will pick up light. You can not overeat and consume more than 2200 kcal per day.
Types of body fat
A fat burning sports diet for men is a way to reduce body fat. But few people know that there are two such layers in the human body.
Internal fat is the most dangerous. Under the influence of physical exertion, it breaks down, but enters the internal organs and can lead to diseases of the liver, stomach, etc. - this is another reason to correctly distribute the diet and evenly load yourself in training to prevent the rapid breakdown of internal fat.
Subcutaneous fat is a lighter fat. Workouts cannot cope with it, so you can get rid of it only with the help of reasonable diets.
To summarize, we can say that the methods of dealing with body fat are as follows:
- Intense, but moderate physical activity.
- Normalization of diet and the introduction of fasting days.
- A complete rejection of alcoholic beverages and semi-finished products.
Finally, we have 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 are alternated with days of hunger strike, the body will significantly speed up the metabolism, which is especially beneficial for us.
An effective sports diet for burning fat for men is not suitable for everyone. Nutrition should be selected based on the individual characteristics of the body. That is why experts recommend not to do weight loss on their own.