1, men abdomen how to lose weight
1, effective sports exercise, fully consume the body's calories
In order to make the abdomen to reduce the adoption of unlimited dieting, wrapped in the abdominal method is not only unable to achieve the role of the strong abdominal muscles, on the contrary, it will affect the health of people. Should participate in more physical exercise, such as running, climbing, cycling, swimming, playing ball and so on, can make the abdominal fat reduction.
2, control the diet, control the intake of calories
Appropriate restraint diet less sugar, starch, animal fats, etc., in order to eat seven minutes full to the extent that this can promote the consumption of body fat.
3, massage method, for the abdomen how to lose weight fastest very effective
This is one of the most commonly used waist and abdomen weight loss method, the use of kneading action coupled with massage cream on the improvement of fat is very good. Nudging can advance the temperature of the skin, a large amount of energy consumption, promote blood circulation, so that excess water out of the body.
2, men's abdominal exercise diet
1, climbing stairs
Climbing stairs is a relatively large amount of exercise, for weight loss, more effective than running. In the process of going up the stairs, we actually have to reverse the earth's gravitational movement, and need the whole body is tense, with the legs to drive the body to climb up, while the upper body also have to cooperate with the force in order to complete, so the movement is often sweating, because the whole body's calorie consumption is very large. The weight loss effect of climbing stairs can actually be compared to climbing mountains, but it is much more convenient in comparison. We can find a place outdoors with longer steps to practice, and office workers can also take advantage of their commute to and from work by giving up the elevator and instead climbing stairs to get in and out.
When going up and down the stairs, the main use is the front side of the thigh muscle groups, lifting the body when going up the stairs and supporting the body when going down, which is also effective in exercising the psoas major muscle. Climbing the stairs when the upper body straight, the lower body movement of the force will be transmitted to the abdomen, abdominal muscles can also be trained. If the office or home floor is not high, from today onwards will change to take the stairs.
2, the air foot cycling
Legs in the action, to use the power of the waist and abdomen, the more in place, the exercise of the waist and abdomen, the more powerful, is to reduce the stomach of one of the most effective sports. Be careful not to overdo the exercise, it is best to carry out this action before going to bed, the effect will be better.
Air bicycle exercise practice: lie on your back on the bed or mat, then legs up, keep the upper body to the ground, then feet bent at the knee, alternately simulate the action of stepping on the bicycle, each time about 30-50 times. If you are just starting to try, you can put a pillow under your buttocks for support. When doing the action, pay attention to the back of the foot is best taut, the action is not too fast, slowly put the action in place, feel the abdominal and leg muscle changes.
3, night running
For office workers, night running during the day to solve the problem of no time to exercise, but also will make the effect of exercise more obvious, especially with a "general belly" of the people, it should be more in the evening to take time to run a run.
Between 7 p.m. and 2 a.m. the next morning, the body's metabolism of the key substances hormones on the body's strongest response to exercise, and fat metabolism related to cortisol and muscle repair related to thyroid stimulating hormone (in the blood content) rose sharply. So, this is the best time of year for night running to lose weight.
It is best to drink a cup of green tea before running at night, in addition to replenishing water, the catechins in green tea can also enter the whole body through blood circulation to strengthen metabolism, enhance the oxidation of fat and energy consumption, especially on abdominal fat has a certain inhibitory effect.
4, swimming
Swimming for an hour can consume 476 calories, equivalent to two burgers, is the best way to lose weight. However, there are a few points to note oh.
Swimming at full strength. Keep your heart rate at about 80% of your maximum heart rate, and to ensure this standard, every time you swim for a period of time, count how many times your pulse beats in 6 seconds against the meter, and add a "0" after that to make it a 1-minute heart rate. Cut breaks during the swim in half until a round trip or interval is reduced to 10 seconds. Water toys such as kickboards, hand paddles, flippers, and life preservers not only help burn more calories, but also build quad muscles.
Practice in time slots. Train like a professional swimmer by dividing your swim into four sessions with 15-30 seconds of rest between sessions. The specific choreography is to swim 1 back and forth, then 2 back and forth, followed by 2 back and forth, and finally 1 back and forth, and at the end of each section to swim fast. Many people swim slowly, so the calorie consumption is far less than the fast short-distance swimming consumption, but fast swimming should not be throughout the whole, otherwise the physical consumption is too fast. You can have a slow swim followed by a fast swim, two slow swims followed by two fast swims, and so on.
5, walking
Walking is known as one of the best exercise methods, is because it will not be limited by time and space, but also with their own wishes to adjust the speed of walking fast and slow, fitness and weight loss, especially after meals, walking, can accelerate the burning of fat, weight loss effect of the first class!
First of all, the speed is very critical, you can choose to 12 minutes to walk 1.5 kilometers of speed walk 4 kilometers, and then walk at a normal speed for 10 minutes, as a recovery, and then again at such a speed walk 4 kilometers, and then walk at a normal speed for 10 minutes, and so on and so forth. You can also maintain a brisk walking position for 30 minutes to 45 minutes, or walk at a brisk pace. Keep the pace at about 120 to 140 steps per minute.
Whenever you walk, contract your belly every second, focusing your thoughts on sculpting your abdomen. And to walk while imagining your legs raised to the height of the navel, and when a foot crosses forward, the hips should also immediately move forward, this way of walking with a rotation to the hips, will make the torso rotation, and therefore more abdominal muscles in the force, the abdominal line will become flat and firm.
3, often eat diet food
Good body is not just a woman in the pursuit of, at the same time the vast majority of men are also in their own obesity and worry, but men's slimming and women's pretty much the same, in addition to exercise, diet, eat diet pills, more serious not eat food, so that the body is damaged, malnutrition. If you often eat some food for weight loss, can help you solve this problem. Then take a look at the men's diet meals often appear in these foods.
1, salmon
Fish oil is not only good for heart health, but also helps to close the waistline. omega-3 fatty acids can improve insulin sensitivity, which helps to form muscles and reduce abdominal fat. The more muscle you have, the more calories your body burns.
Flavoring salmon doesn't require a lot of work; the simpler the better. Marinate it in salt and pepper, then add two tablespoons of oil and sear it in a pan for one to three minutes on each side.
2. Apples
Research shows that an apple a day can curb weight gain. People who ate an apple as a snack before eating their regular pasta meal consumed fewer calories than those who ate other snacks. Apples are high in fiber, with 4 to 5g each, and the fiber makes you feel full.
In addition, apples contain antioxidants that help prevent metabolic syndrome. Apples are the perfect low-calorie snack. To make a pie, chop a medium-sized apple, sprinkle with 1/2 tablespoon sweet pepper, 1/2 tablespoon cinnamon, and heat in the microwave for a minute and a half.
3, sesame seeds
Sesame seeds its linseed oleic acid can remove the cholesterol attached to blood vessels, so that the metabolism is better, weight loss legs much easier.
4, kale
Calcium is very important to enhance the speed of metabolism and burning fat, kale is rich in calcium and promote the absorption of calcium vitamin C. Eat more kale is very easy to lose weight.
5, water
Water can enhance our metabolic rate. If we drink 500 milliliters of water a day, our metabolic rate can be increased by 30%. It also takes away the metabolic toxins from the body and doesn't make you feel hungry due to dehydration.
4, the harm of excessive obesity
1, the larger the waist is more likely to suffer from high blood pressure
Obesity and hypertension are closely related. 20-30 years of age waist circumference coarsening, the incidence of high blood pressure than the same age waist circumference of normal people higher than a time; 40-50 years of age waist circumference coarsening, the incidence of hypertension than the same age waist circumference of normal people 50% higher. The incidence of hypertension is 50% higher than that of people with normal waist circumference at the same age.
2, more prone to hyperlipidemia
Research has shown that abdominal obesity than the average person suffering from hypercholesterolemia, hypertriglyceridemia risk is several times higher.
And they often have abnormally high LDL and VLDL, while HDL, which should be high, is lowered.
3, more prone to cerebral atherosclerosis
Men's cerebral blood vessels are hard and brittle, prone to rupture under the action of high blood pressure, causing dangerous cerebral hemorrhage, and even life-threatening.
Statistics show that the incidence of cerebral hemorrhage in men with thickened waist circumference is 3.6 times higher than that of normal people; studies have shown that in the case of equal degree of obesity.
The incidence of cerebral infarction in abdominal-type obese people (thick waist) is 3-5 times higher than that in hip-type obese people (hip obesity). And, compared with those with normal waist circumference, the body's ability to recover from stroke is significantly lower in those with thick waist.
4, easy to lead to fatty liver
About half of the obese people suffer from fatty liver. The liver is the place where triglycerides are synthesized, yet there isn't much extra space in the liver to store it.
The balance between triglyceride synthesis and transport is out of balance in obese people, who consume more fatty acids, so the liver synthesizes more triglycerides. A large number of triglycerides accumulate in the liver. As a result, fatty liver is formed.
5, easy to cause bone and joint disease
Obesity may cause bone and joint disease mainly has three kinds: osteoarthritis, diabetic osteoarthropathy and gouty osteoarthropathy.
Orthopaedic arthritis is the most frequent and harmful disease. Obesity-induced osteoarthritis mainly affects the knee joint, followed by the hip joint and finger joints.