It is no secret that women are critical of themselves and their appearance, as men condescending, and if women increase in size of the waist by 1-2 cm becomes a reason to go to the gym, to the man a "beer" belly perceives as the norm (some even believe that add strength).
What should be the ideal weight for men?
The easiest way to understand if your weight with calculation of body mass index.
BMI equals weight in kilograms divided by the square of the height in meters. BMI values from 19 to 25 is the norm. If the BMI is below 19, this is a reason to worry, because there is a lack of body weight. If the BMI is greater than 25, overweight, and there are no excuses about age and reliability do not justify. From a BMI of 30, you can talk about obesity.
For example, the ideal weight for men is 180 cm in height, must be in the range from 61,5 to 81 kg.
How to lose weight man
So you've found that have an extra weight. How to lose weight man?
First, do not throw from out of the frying pan into the fire. For example, you should not start work during one hour each day, to think about the joints, for them will be a serious burden, something with your weight. The exercise should be progressive, beginning with aerobic– walking, riding a Bike. For a start, at least, stop using elevators and escalators and walk away. Also enter in your schedule of physical activity strength training – that allow you to build muscle mass and accelerate your metabolism. High metabolism helps in only weight loss. That is to say, to lose weight for men will help you a balanced workout.
In the second place, take your time. Many people wonder how to become a real man, don't worry at all about what you faster the process of losing weight, the more stress for the body and the higher is the probability that the weight loss will return as soon as you enter into the rhythm of life. In order to reformulate the question: "how to become a man" and "how to lose a man for eternity." However, if for some reason, it is important period of time (for example, you go to a party on the beach, and worried about what to print), the recommendations are pretty standard: lose weight quickly, the man should be within 3-5 days of very restricted caloric intake, drink kefir and more water, don't eat meat, but eat cereal and to give the salt so that the body will the excess water, clean the intestines and reduce the volume of the stomach. But for an effective long weight loss takes time – no harm to the health you can lose no more than 1-1. 5 kg per week, more substantial weight loss is already bad for you.
It often happens that in order to lose weight, men are starting to use methods drastic, for example, begin to die of hunger. Keep in mind, however, if you do not give the body the food – that "he was in hibernation", greatly reducing the metabolism and slowing down all its processes, and at the first opportunity begins again to accumulate too much fat. Or who want to lose weight men start wearing down excess physical training, forgetting that this load is pretty extreme for the heart, blood vessels, joints and many other organs and systems of the body.
In order to lose weight man, you have to create a 20% calorie deficit per day – this will allow you to easily drop some pounds and not harm your health. So in order to lose weight at home for men help of the calculator (to count calories) and a bit of prudence and patience. A small caloric deficit in conjunction with reasonable physical exercise will help you to lose weight at home without stress and major changes, and without damage to health.
Norm of calories for men
Daily calorie coverage for men and it is calculated using the following formula:
10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5
This is a kernel change, that is to say, the calories that the body needs to maintain the processes of his life. Now, depending on your physical activity, basal metabolism figures need to be multiplied by the physical activity:
1.2 –weaknesses in physical activity, work sedentary;
1.375 –moderate physical activity, training 1-3 times a week;
1.4625 –average physical activity, workout 3-5 times per week;
1.550 –intense exercise 5 times a week, physical work;
1.6375 –exercise every day, high physical activity;
1.725 –intense daily workouts or twice a day.
1.9 –daily intensive training or training twice a day, heavy physical work, competition, etc.
Let's find out the calorie intake for men 30 years of age, the height is of 180 cm and weight 90 kg.
10 x 90+6.25 x 180-5 x 30+5=1880 kcal is the main change. Let's say that our man works as a programmer and has a very low physical activity. 1880 x 1.2=2256 kcal. Now consider: in order to lose weight man our example, you will need to create a deficit of 20% of the calories. That is to say, for the weight loss of your daily calorie intake should be 1804,8 kcal.
How to lose weight at home man
To lose weight at home, the man went to help your friend or partner that will be the time to pick up a sandwich and forbidden to control the size of portions. But seriously, in reality, is to lose weight man at home is not difficult. The restriction of calories we have already said. Now a little bit of diet.
On the basis of the diet of man should be to exclude all the things that he loves. Fall under the ban of the following products:
- the white bread;
- fatty meat;
- meat semi-finished and finished products;
- salami and sausages;
- potatoes and pasta in unlimited quantities;
- soda;
- sweet;
- potato chips, popcorn and other fast food;
- meatballs;
- flour;
- sugar;
- fatty, spicy, salty and smoked;
- the fried foods.
Food:
- fruits and vegetables, fruits of the forest;
- lean meats, poultry and fish;
- mushrooms;
- bean;
- grains and cereals (except semolina and white rice);
- fruit and vegetable juices;
- nuts, dried fruits;
- milk and dairy products with low fat content;
- boiled, steamed, baked foods and dishes prepared on the grill;
- low-fat creams, herbal teas and tea without sugar.
When the loss of weight, and, in fact, always, make sure to drink enough water. For an adult the minimum amount of water per day – 2 litres. Water is essential for all the internal processes of the body, and in addition, when you lose weight, the products of fat breakdown that you want to display, so that it does not accumulate in the body, this also needs water.
Don't forget the moderate physical activity balanced routine 2-3 times a week help you shed extra pounds and make your body relief, to pump up muscles.
It must be said, also, about the alcohol. Rare man confined to a glass of beer watching a football match, isn't it? But the beer, like all alcohol, very rich in calories! Mug of beer is at least 250 kcal. And snacks, fats, fried foods, salt, carbohydrates... In General, in an emotional night in good company, a man may unwittingly consume up to 5000 calories. It is not necessary to talk about where the calories go.