It is no secret that, like a lot of women are very critical of themselves and their appearance, the men are forgiving, and if for women a increase in the waist circumference of 1-2 cm of the reason, go to the gym, the man takes your beer belly is perceived as a Norm (some even believe that it adds to their strength).
What is the ideal weight for men should?
Easiest to understand whether your weight is ideal, with the calculation of the Body Mass index.
The BMI is the weight in kg divided the square of height in meters. BMI values of 19 to 25 is the Norm. If your BMI is under 19, is already in trouble for a reason, there's a lack of body weight. If the BMI is over 25, then you will have overweight, and no excuses about the age and not soundness to justify. Starting with the BMI values of 30, it is called obesity.
Example: ideal weight for a man 180 cm.in the range of 61.5 to 81 kg
How to weight man lose
So you have discovered that the really overweight. How to lose weight for a man?
First of all, do not throw directly in the Muck. For example, not every day, running start for an hour, you think of your joints – for you it is a heavy burden with their weight. The physical stress has to be introduced gradually, starting with Aerobic– brisk walking Bicycle. For starters, at least stop of elevators and escalators and walk. Also enter in your schedule for physical activity, strength training – they allow you to muscle mass and speed up the metabolism. High metabolism just contributes weight loss. That is, to lose weight to help the man, a well-balanced Training.
Secondly, take your time. Many are interested, man how quickly weight to lose, because you not in the least about the fact that the faster is the process of losing weight, the greater is the burden on the body, and the higher is the probability that the lost Kilos back on again immediately, once you are in the rhythm of life. Therefore, your question: rephrase "how to lose weight fast man" and "man how to lose weight forever". But if you for any reason, it is important that the period of time (for example, they gathered on the beach party and worried about what impression to make on you), the recommendations are pretty Standard: must limit to lose weight man, quickly, within 3-5 days of extreme calorie intake, drink Kefir, and a lot of water, eat no meat, and there are porridge and dispense salt from the body excess water, cleaned the intestines and reduces the volume of the stomach. But for an effective long losing weight takes time, without harm to health you can't lose more than 1-1,5 kg per week, more than a substantial weight loss is harmful for you.
Often, in order to lose weight, men basic methods of catch to use, for example, begin to starve. But remember, if you do not give the body the food – he "goes into hibernation", strongly reduces the metabolism and slows down all your processes, and at the first opportunity, and again begins to accumulate fat mass. Or, the lose weight men want to begin to bother themselves unaffordable to physical exercises, and forget that such a burden is a fairly Extreme for the heart, vessels, joints and many other organs and systems of the body.
To lose the man weight, you need to have a 20% calorie deficit per day – this allows him effortlessly to a few pounds get rid of and not to harm your health. Therefore, weight at home and lose my husband helps calculator (counting calories) and a little prudence and patience. A small calorie deficit in combination with suitable exercise helps to lose weight man without the Stress of radical changes, but also – without harm for health.
The Norm of calories for men
The daily intake of calories for men is calculated according to the following formula:
10 x weight in kg + 6.25 x height in cm – 5 x age in years + 5
It's basic sales, so the calories that the body needs for the maintenance of the processes of life activity. Now depending on what the physical activity, the numbers of basal metabolic rate multiplied with the factor of physical activity:
1.2 low physical activity, sedentary activities;
1.375 –moderate physical activity, Training 1-3 times per week;
1.4625 –average physical activity, workout 3-5 times per week;
1.550 –intense exercise 5 times per week, physical work;
1.6375 –Training every day, high physical activity;
1.725 –intense daily Training once or twice per day;
1.9 –daily intensive Training or Training twice per day, heavy physical work, competitions, etc.
Let's calories to learn for men of 30 years, the body height of 180 cm and a weight of 90 kg.
10 x 90+6.25 x 180-5 x 30+5=1880 kcal is the reason sales. Let us suppose that our man works as a programmer and he has a very low physical activity. 1880 x 1.2=2256 kcal. Now think: to lose weight man from our example, he must create a deficit in 20% of the calories. That is for weight loss daily record of the calories should kcal 1804,8.
How to weight at home man
Lose weight at home, the man helps his friend or attendant, the check in time to pick up the forbidden Sandwich and the size of the portions. But to lose in the serious, in fact, the weight of a man at home is not difficult. On the limitation of calories we have already said. Now a little about the diet.
From the diet man, all you have to exclude what he loves. Under the ban of the following products:
- White bread;
- fat meat;
- Meat convenience products;
- Sausage and sausages;
- Potatoes and noodles in unlimited quantities;
- Lemonade;
- Sweets;
- Chips, Popcorn and other fast Food;
- Dumplings;
- Flour;
- Sugar;
- greasy, spicy, salty and smoked;
- deep-fried food.
You can eat:
- Vegetables and fruits, and berries;
- lean meat, poultry, and fish;
- Mushrooms;
- Legumes;
- Grasses and cereals (except semolina and white rice);
- Fruit and vegetable juices;
- Nuts, Dried Fruits;
- Milk and dairy products are low in fat;
- boiled, stewed, baked food and grilled dishes;
- low-fat broths, herbal teas, and unsweetened tea.
When losing weight, and at all always it is necessary to drink enough water. For an adult the minimum amount of water of the day – 2 liters. Water is important for all of the internal processes of the body, and in addition, if you lose weight, degradation products are shown in bold, in order to accumulated in the body, for the water need.
Not to mention the physical strain – moderate balanced workout 2-3 times per week will help you get rid of extra pounds and your body as a Relief, muscles pumping.
We should also say about alcohol. The rare man is limited, with a beer and watch a football game, or? But a beer, like all alcohol, very rich in calories! Beer mug – it is at least 250 kcal. And Snacks, fatty, fried, salted, carbohydrate ... can kcal to accommodate for a soulful evening in good company, a man unnoticed up to 5000. Needless to say, where those calories go.