It is no secret that, as far as the women are of the utmost importance to you and to your appearance, so affable man, and, for women, the increase in the waist size of 1-2 cm it becomes the occasion to go to the gym, the man's "beer" belly accepts as normal (some even believe that it adds strength).
What, then, should be an ideal weight for a man?
The easiest way to understand, ideal if your weight by calculating body mass index.
The BMI is equal to weight in kg divided by the square of height in meters. BMI values between 19 and 25 – this is the norm. If your BMI is below 19, is already a reason to start to worry, because the lack of body mass. If a BMI above 25, then you have excess weight, and no excuse of age and strength you does not justify. Starting with BMI values from 30, you can talk about obesity.
For example, the ideal weight for men the growth of 180 cm should be in the range of 61.5 to 81 kg.
How to lose weight man
So, you have found the one that actually has excess weight. How to lose weight for a man?
In the first place, do not throw immediately right into the muck. For example, it's not worth to start the run for an hour each day, think about your joints – for them, this is a serious charge, with your weight. Sports load you need to introduce gradually, starting with aerobic– walking, cycling. For a start, at least, stop using elevators and escalators, and walk the walk. Also comes in your programming exercise strength training – that will enable you to build muscle mass and speed up metabolism. A high metabolism promotes just weight loss. That is, to lose weight man help a balanced training.
In the second place, do not hurry. Many wonder how to lose weight quickly man, without worrying even a little about the fact that, the faster passes the slimming process, the more stress to the body and, therefore, the greater the likelihood that the pounds lost come back immediately, as soon as you enter in the pace of usual life. Therefore, reframe the question: "how to lose weight quickly man", and "how to lose weight of a man for ever." However, if for some reason, the important thing is the period of time (for example, you met at a party on the beach and worry about the impression that the cause thereof), the recommendation of a fairly standard: to lose weight quickly man, you need within 3-5 days extremely limiting your calorie intake, drink kefir, and plenty of water, do not eat meat and cereals and give up salt – so, the body will get out excess water, to cleanse the bowel and decrease the volume of the stomach. But for a long weight loss takes time – without damage to health that you can lose more than 1-1,5 kg in a week, over a significant weight loss will be harmful for you.
Many times, for the purpose of losing weight, men start to use another methods – for example, begin to die of hunger. But keep in mind, if you don't give an body the food – it is "in hibernation", strongly reducing the metabolism and decreasing all its processes, and at the first opportunity, begins again to accumulate fat mass. Or even who wish to lose weight, men start to wear out complicated physical exercises, forgetting that this load is too extreme for the heart, blood vessels, joints and many other organs and systems of the body.
To lose weight of a man, the need to create a 20% deficit of calories per day – this allows you to easily get rid of some extra kilos, and if you do not cause damage to your health. Therefore, to lose weight in the house of a man help of a calculator (to count calories) and a little bit of prudence and patience. A small caloric deficit in conjunction with reasonable physical activity helps you lose the weight of a man, without the stress and radical changes, but also, and without prejudice to the health.
Rate of calories for men
Day norm of calories for men is calculated by the following formula:
10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5
It is an exchange, that is, those calories that the body needs to maintain the processes of his life. Now, depending on which has the physical load, the numbers of the exchange core to be multiplied by a coefficient of physical activity:
1.2 –low levels of physical activity, sedentary work;
1.375 moderate physical activity, exercises 1 to 3 times per week;
1.4625 average of physical activity, exercise 3-5 times per week;
1.550 –intense the workout 5 times per week of physical activity;
1.6375 –workout each day, the high of physical activity;
1.725 –intensive exercises every day or twice a day;
1.9 –diaries of an intense workout or training twice per day, the physical work, the care of doctors, and t. p.
Let's learn the rate of calories to a 30-year old man whose growth is from 180 cm, and weight – 90 kg.
10 x 90+6.25 x 180-5 x 30+5=1880 kcal is an exchange. Suppose that our man works in the programmer and it's very low physical activity. 1880 x 1.2=2256 kcal. Now consider: to lose weight, it is the man of our example, it needs to create a deficit of 20% of the calories. That is, for the slimming-day norm of calories should be 1804,8 kcal.
How to lose weight in the house of a man,
Lose weight in the house of a man, will help your girlfriend or partner, that will the time to pick up the forbidden sandwich and control the size of the portions. But seriously, really lose the weight of a man at home is not difficult. On the restriction of the norms of calories we have already said. Now a little about diet.
A diet a man has to delete everything that he loves so much. Under the ban fall into the following products:
- white bread;
- fatty meats;
- meat products, semi-finished and finished products;
- sausage and sausage;
- the potatoes and the noodles in unlimited quantities;
- the aeration;
- sweet;
- potato chips, popcorn and other fast-food;
- cookies;
- flour;
- the sugar;
- fat, acute, salty and smoked;
- the food fried.
You can eat:
- vegetables and fruits, berries;
- lean meat, poultry, and fish;
- mushrooms;
- pulses;
- grains and cereals (in addition to monkey and white rice);
- fruit and vegetable juices;
- nuts, dried fruits;
- milk and dairy products with low fat content;
- baked, stewed, roasted foods and grilled dishes;
- lean broths, broth and herbal tea without sugar.
When the loss of weight and, generally, always, do not let drink plenty of water. For an adult the minimum amount of water per day is 2 liters. Water is essential to all of the internal processes of the body, and in addition, when you lose weight, products of decomposition of fat to display, so that they do not accumulate in the body, for this, also need water.
Do not need to forget about physically loads – moderate balanced training 2-3 times per week will help you get rid of the extra pounds and make your body a relief, to be spooled from the muscle.
It is worth to say about the alcohol. Rare for the man to be confined to a glass of beer and watch a football game, isn't it? And, in fact, the beer and the rest of the alcohol, very rich in calories! Mug of beer – is at least 250 kcal. And snacks, fatty, fried, salty, carb... In general, for a peace of a night in good company, a man may consume, unconsciously up to 5000 kcal. It's not worth to talk about where those calories go.