How can a man remove a beer belly at home

Beer is considered to be one of the favorite drinks of most people. With a mug of good foamy men spend time watching football or a movie, board games. Representatives of the stronger sex often gather in nature to eat barbecue ... and drink beer. The result of such an “active” pastime is the appearance of a large abdomen and a decent increase in weight. Get rid of the defect will help nutrition and exercise. Let's talk about everything in order.

What is a beer belly

The belly is called beer only in relation to men with an increased volume of the waist. As such, there is no relationship. The defect appears due to increased consumption of high-calorie foods and energy consumption that is inappropriate for this indicator. A similar situation is observed in the following cases:

1. Lots of snacks. The amount of food consumed per day is greatly increased due to the constant snacking of beer. Almost no one drinks foam without chips, fish, crackers and other “delicacies”. The listed snacks have a high energy value. Each piece eaten is reflected in the waist. If you add high-calorie beer to a satisfying diet, the result is obvious. Excess unspent energy is deposited on the sides, forming an unfortunate beer belly.
2. Lack of physical activity. Men who spend every evening watching TV with a beer do not think about doing sports. This is not surprising, because when you drink alcohol with a snack, relaxation appears. Not a single person begins to run or train in the gym immediately after gatherings with friends. After time, such a pastime becomes a habit, elementary laziness makes itself felt. Even after the discovery of a massive abdomen, representatives of the strong do not yet seek to visit the gym.
3. Slowing down metabolism. Due to the regular use of beer, male libido decreases, metabolism and blood circulation slows down. As a result, the body does not have time to digest food, whether it is stewed vegetables or fatty pork skewers. Products are laid back at the waist in an unprocessed form. A beer belly appears in men over 40, at this age the metabolism is not so fast. Foamy only exacerbates the situation. If you add to this the lack of sport and the “gluttony” of snacks, the result is obvious.
4. Decreased testosterone. With age, the body ceases to produce testosterone in large quantities. The level of male hormone decreases sharply, hence the potency decreases, the voice changes, bald patches appear. If a man does not lead an active lifestyle, eating affects the abdomen, as in women. The decline of testosterone is also the cause of sexual dysfunction.
5. Distended stomach. Men are almost never limited to 150 ml. drunk beer. Basically, the bill goes to liters (1-2.5 liters per person). As a result of the large amount of beer received in the body, the stomach is stretched. Such a move indirectly causes a feeling of constant hunger. To fill the void, a man needs to eat more, satisfying a raging appetite. Regular consumption of beer contributes to the production of female hormones. They, in turn, direct excess fat to the abdomen.

Beer Belly Sports

There are many options for cardio workouts to perform at home and in the gym.

1. Jump rope. Jumping rope is more effective than running on a track or cross country.At first, you will experience difficulties, but after a month everything will work out. Begin classes with 2 minutes of continuous jumping. Every day, increase the load by 30 seconds. Exercise until you can work with the rope in intensive mode for 10-15 minutes. Training should be conducted daily.
2. Treadmill. If you are overweight (besides having a clear beer belly), start your workout with a quick walk. Otherwise, you will put excessive strain on your knees. Classes are held at least 4 times a week, while the duration of the run should not be less than half an hour. Increase the rhythm gradually, moving from a step to a slow and interval run. An analogue is classes in the fresh air (along the river, rugged terrain, in the stadium, etc.). Running does not cancel jumping rope.
3. "Wall". Under the wall is meant a lot of wooden beams attached to a vertical surface. To get rid of the beer belly, you can not swing the press. This can contribute to the twisting of the internal organs. Exercise on the wall: hang on it, begin to raise your legs up at a right angle. Perform the exercise in 3 sets of 12 times.
4. "Iron". Without exercise in the gym, you can hardly get rid of a beer belly. Get a subscription, train with your trainer for the first month so you don’t overpay and do the exercises correctly later. Focus on squats with a barbell, push-ups on bars, a bicycle, a horizontal bar, a bench dumbbell bench press, lunges, an elliptical trainer. Choose the right weight, follow the recommendations of the trainer.

5 golden rules for effective training

1. Make sure that each type of activity is energy intensive. If you run on a track, watch the number of calories burned. Observe the state of the body: in cases where it seems that squats or lunges are few, increase the load. The same applies to rope jumping.
2. Try to perform exercises with the shortest possible rest between repetitions (no more than 30 seconds). If you came to the gym, work for 1.5 hours, but very effectively. Upon returning home, you must tumble down to feel the result.
3. When working with iron, do not chase large weights, if you do not have a goal - to build muscle. For weight loss, more effective workouts will be lunges, squats, bench press with a smaller mass of pancakes. It is better to perform 20 times with 15 kg. Than 5-7 times with 40 kg.
4. As for approaches and repetitions, do each exercise in 2-3 approaches 10-15 times. To increase energy costs, combine classes in supernets (2 types of activities are performed alternately without rest).
5. Upon arrival at the gym, first do a 15-minute warm-up to warm up your muscles. Then take half an hour cardio, and then start working with iron. Complete your workout with stretching for all muscle groups. In the end, you will spend 1.5-2 hours in the hall.

Nutrition vs. Beer Belly

1. To get rid of the beer belly, you have to start eating right, and also minimize the amount of beer and alcohol consumed in particular.
2. For the duration of the diet, completely eliminate flour products, fast foods, sweets and smoked foods. Take the habit of eating fractional at least 5 times a day.
3. Eat boiled and steamed meat, offal, fish. Forget fried and spicy dishes. Divide the meal into small portions.
4. Include in your diet a large number of vegetables, herbs and fruits. Do not bother. Eat cereals and legumes.
5. Use more filtered still water. Get used to drinking the liquid strictly 30-40 minutes before eating and 1-1.5 hours after the meal.
6. Take a certain amount of food, leaving a slight feeling of hunger. Thus, over time, the stomach will decrease. Soon you will be full sooner.
7. To restore normal metabolism, eat at certain hours. Such a move will avoid putting off excess fat.
8. Balance your diet so that you can count the number of calories eaten. The remaining resources the body itself will begin to suck out of subcutaneous fat.

From the moment you begin to lead a healthy lifestyle, review the mode of work and rest. Go to bed at the right time, your sleep should be strong. Drink at least 3 liters. clean liquid per day, completely abandon alcohol and tobacco (if possible). Buy protein and amino acids; sports nutrition helps generate energy and burn fat.

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