How do men remove beer belly at home

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

What is a beer belly

The stomach is called beer only in relation to men with an increased waist size. As such, there is no relationship. The defect appears due to the increased consumption of high-calorie food and the expenditure of energy corresponding to 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. Virtually no one drinks foam without chips, fish, crackers and other "delicacies." These snacks have a high energy value. Each piece eaten is reflected in the waist. If you add to the satisfying diet high calorie beer, the result is obvious. An excess of unspent energy is deposited in the sides, forming the ill-fated beer belly.
2. Lack of exercise. Men who spend every evening watching TV with a beer do not think about playing sports. This is not surprising, since when you drink alcohol with a snack, there is relaxation. No one begins to run or train in the gym immediately after gatherings with friends. At the end of time, such a pastime becomes a habit, elemental laziness makes itself felt. Even after the discovery of a massive abdomen, representatives of the strong do not aspire to go to the gym.
3. Slow metabolism. Due to regular beer consumption, the male libido decreases, the metabolism and blood circulation slows down.As a result, the body does not have time to digest food, be it stewed vegetables or fatty pork shish kebab. Products are deposited at the waist in unprocessed form. A beer belly appears in men over 40, at this age the metabolism does not differ so fast. Foam only aggravates the situation. If we add to this the lack of sports and “gluttony” snacks, the result is obvious.
4. Decreased testosterone. With age, the body stops producing testosterone in large quantities. The level of the male hormone is sharply reduced, hence the potency decreases, the voice changes, balding appear. If a man does not lead an active lifestyle, eating food affects the abdomen, as in women. Testosterone decline also causes sexual dysfunction.
5. Stretched stomach. Men are almost never limited to 150 ml. drunk beer. Basically, the bill goes on liters (1-2.5 liters per person). As a result of a large amount of beer ingested, the stomach is stretched. Such a move indirectly causes a feeling of constant hunger. To fill the void, a man needs to eat more, quenching the raging appetite.Regular consumption of beer contributes to the development of female hormones. They, in turn, direct excess fat into the abdominal area.

Sports from the beer belly

There are plenty of cardio workout options for doing at home and at the gym.

1. Jump rope. Jumping rope is more effective than running on a track or over rough terrain. At first, you will experience difficulties, but after a month everything will work out. Begin classes with 2 minutes of continuous jumping. Increase the load every day for 30 seconds. Do it until you can work with the rope in intensive mode for 10-15 minutes. Training should be done daily.
2. Treadmill. If you are overweight (besides an obvious beer belly), start your workouts with a brisk walk. Otherwise, you will exert 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 step to slow and interval running. Analogous are the outdoor activities (along the river bank, rugged terrain, at the stadium, etc.). Running does not cancel jumping rope.
3. "Wall". By wall is meant a multitude of wooden beams attached to a vertical surface. To get rid of the beer belly, you can not swing the press. This may contribute to the twisting of the internal organs. Be engaged on the wall: hang on it, begin to raise your legs up at a right angle. Do the exercise in 3 sets 12 times.
4. "Iron". Without training in the gym, you can hardly get rid of the beer belly. Get a subscription, work with the trainer for the first month in order not to overpay and do the exercises correctly. Focus on the squat with barbell, push-ups on the bars, bike, horizontal bar, dumbbell bench press, lunges, elliptical trainer. Choose the right weight, follow the recommendations of the coach.

5 "golden" rules for effective training

1. Make sure every class is energy consuming. If you run on the track, watch the number of calories burned. Observe the state of the body: in cases where it seems that little squats or lunges, increase the load. The same applies to jumping rope.
2. Try to do the exercises with the shortest possible rest between repetitions (no more than 30 seconds). If you come to the hall, work for 1.5 hours, but very effectively. Upon returning home, you must fall down to feel the result.
3. When working with iron, do not pursue large weights, if you do not have a goal - to build muscle. For weight loss more effective workouts will be lunges, squats, a bench 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 2–3 sets 10–15 times. To increase energy consumption, combine classes in supersets (2 types of activities are performed alternately without rest).
5. Upon arrival at the gym, first do a 15-minute workout to warm up your muscles. Then take half an hour of cardio, then start working with iron. Complete the workout stretching to all muscle groups. In the end, you spend in the hall for 1.5-2 hours.

Food against a beer belly

1. In order to get rid of a beer belly, you will have to start eating properly, and also minimize the amount of beer and alcohol consumed in particular.
2. At the time 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 about fried and spicy dishes. Divide food in small portions.
4. Include in the diet a large number of vegetables, herbs and fruits. Do not eat up. Eat cereals and legumes.
5. Use more filtered still water. Get used to drinking the liquid strictly 30-40 minutes before meals 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 fill up faster.
7. To restore a normal metabolism, eat at certain hours. Such a course will avoid the postponement of excess fat.
8. Balance your diet so that you can count the number of calories eaten. The rest of the body will begin to suck the body out of the subcutaneous fat.

From the moment you begin to lead a healthy lifestyle, review the mode of work and rest. Lie down to rest in the correct hours, your sleep must be sound. Drink at least 3 liters.clean liquid daily, completely give up alcohol and tobacco (if possible). Buy protein and amino acids, sports nutrition contributes to energy production and fat burning.

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