Prescription the most effective weight loss

The question is not idle. If aesthetic aspects for you, keep in mind this: a healthy way of life, the best medicine for the crisis of middle age. About thirty-five or forty years, the amount of testosterone in the blood begins to decline. For all men, this is a very vulnerable age.

"It was in this period of life, proper diet and exercise, you can literally revive people — said Yuri, therapist, nutritionist, researcher of clinical Department for Federal scientific center Institute for biomedical problems, Russian Academy of Sciences. — I see that for example their customers. One of them, a former businessman of an average hand, were without work, and drink, are fat and ugly. 30 kg overweight. Relatives come to see me. We together make up a weight loss program. Forced to go to the gym three times a week. For the first time, as a schoolboy, there was nothing I could do in the gym. But gradually entered into the taste, lost weight, pumped up muscles, and began to look 15 years younger".

weight loss

According to statistics, healthy, athletic man at any age feels more confident and happier. Earns more and lives longer. It is more attractive to women, often sex and receives from it more fun.

Three strong advantages

"In my experience, if a man decides to lose weight, they approach more responsible than women, and often bring to an end, says Yuri. — I like to doctor them easier to work. Woman dozens of times break mode, but do not admit to — drink kefir, and this is it. The man is not lying. Both directly and report: weekend ate 10 kg of kebab and drinking five litres of vodka."

In addition, men lose weight faster than women, especially, according to the doctors, cardio and weights, swimming. All the classic work of the nutrition program, where it is necessary to limit fat and carbs, especially alcohol. "For three to five months without damage to the health to lose 20-30 lbs", — says Olga.

Plus, according to research, men are not as impulsive as the beautiful half of humanity, and it is easier to resist the Goodies. (Girls, don't be discouraged because of the impulse we have faster response and finer intuition!)

The main rules of weight loss for men

1. Find your personal eating routine


Yes, the smaller meals four to five small meals throughout the day — optimal from the perspective of dietetics. But, if for some reason you are not satisfied, you can make the diet otherwise.

"I eat twice a day, my body is so comfortable," — told Oleg Malik. This can be a hearty Breakfast: cottage cheese with fresh greens, radishes, salt and pepper. Or oatmeal with apples and honey. Night two chicken patties, chicken breast or fish and lots of vegetables. In the event of an attack hunger in the refrigerator always fresh cheese.

2. Drove fat of cardio exercise (jogging, football, Cycling, jumping rope, walking, exercises with dumbbells for legs, hands, press, chest and back).

"I started running — the first 2 km, and 4 km three times a week, shares his experience loss of the novel. Now I play football three times a week."

Oleg Malik goes to the gym in addition to work and swims in the pool for 45 minutes three to five times per week. When you lose weight, doing cardio for an hour and a half five times a week. "Walking on the treadmill is quite boring, notes. — The boys in the audience I was making fun and said that there is more than one month will not be able to. And six months later, he received a standing ovation — it was nice. It is necessary to configure for yourself and not to retreat."

3. Do not exclude favorite foods and alcohol for good

A few times a week, you can eat cake, roast pork, sour cream, or enjoy a glass of wine or beer. But other days follow the regime. Roman : "I gave up sweets, bread, sausages, canned food, red meat. Replaced it with curds, kefir, yoghurt, fish, vegetables, salads. Do not eat after six in the evening, he died". Watch parts: one meal — more than three fists in volume.

4. Try diet

This is a very effective way to lose excess weight. By the way, between the raw foodists quite a lot of men. Paul, the author of the book "the New book on the raw food diet, or Why cows predators," a punctuation mark on the raw food diet with 25 extra pounds, explains: "I think women are more inclined to cooking, they love complex dishes. Men gravitate towards simplicity, so it is easier to eat fresh fruits and vegetables with minimal processing. Women need the table and serve. Men could nibble on the way".

5. Get enough sleep

"Lack of sleep drastically slows down the metabolism, — says Olga. — In addition to the main male hormones are produced at night. So the need to sleep no less than six hours a day."

6. Keep track of your progress, for this it is helpful to visit a doctor in your fitness club to measure how it changes your strength, flexibility and endurance. Frankly engaging, you will feel the changes: breathing becomes easier, the back, the head clearly.