How a man can get rid of fat on the sides – diets and training complexes

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Many men who have reached the age of 30 suffer from problems such as: overweight, the appearance of sides on the waist, fat on the abdomen. It’s not enough to do exercises for pumping the abdominal muscles to lose weight. The cause of excess deposits in this part of the body lies in the abnormal everyday behavior of a person. Before you remove the sides at the waist of a man, get rid of fat and lose weight, you need to carefully select special exercises.

How to remove the sides at home

The unaesthetic “lifebuoy” in the waist area is not so easy to clean for people who are not used to regular training. After analyzing your diet, you can identify many reasons for the appearance of excess fat at the waist. The appearance of deposits contribute to:

  • alcohol (especially beer that contains the hormone phytoestrogen);
  • simple carbohydrates – all flour products from baking flour;
  • sugar;
  • coffee – caffeine retains fluid in tissues, coffee leaches magnesium and calcium, which leads to sleep problems;
  • fried foods rich in starch and fats.

Everyone knows that these products cause obesity, but so far many people do not control the consumption of sugar, alcohol and carbohydrates, hence the fat on the sides of men and the appearance of an unnaturally large abdomen due to the accumulation of visceral fat. You can achieve visible results if you combine proper nutrition with regular physical activity, but nutrition is the foundation from which to start.


Before you remove the fat on the sides of men, plan a diet. Restriction in the diet of harmful food – the basis of weight loss. A male diet from the abdomen and sides suggests proper nutrition and often, in small portions, and a sharp calorie restriction can lead to the opposite effect. The body needs resources in the form of basic nutrients in order to provide metabolism. Therefore, the diet for men is a complete diet, but from the daily menu it is necessary to exclude harmful products that will contribute to weight gain.

Man having breakfast in the kitchen


To figure out how to remove the sides of men, you need to determine the level of physical fitness of the person, the volume of folds at the waist, which you need to get rid of. The key exercises for losing weight in the abdomen and sides for men are pumping up the press and aerobic exercises (cardio). You can start with running, simple exercises. It is difficult for an obese person to carry out exercises immediately, so their implementation must begin gradually. You can start with the following:

  1. Accustom yourself to daily hiking. Start with 20 minutes a day, after 2 weeks – reach the mark of 1.5 – 2 hours. It’s useful to abandon the elevator: you additionally train your body by walking up the stairs.
  2. Once you get used to daily walks, start jogging – 2-3 laps in the stadium jogging.
  3. Simultaneously with the beginning of aerobic training, begin to develop the muscles of the abs and back. The result from muscle pumping at this stage will be better, because metabolism has become more active from daily stress, keep yourself in shape will be easier.
  4. Week 3-4, when you get used to the loads, add strength training with kettlebells, squats. In order to protect yourself from injury, it is better to engage under the supervision of a coach.


To enhance the result, you can add massage to the diet, physical activity. How to remove the sides at the waist of a man using massage? For people who are unable to perform exercises due to back problems, massage significantly helps to improve their health and speed up metabolism. The method of vacuum massage has proven its effectiveness for weight loss. It helps to remove excess fluid from body tissues. Before you begin, consult with a trainer or fitness specialist on how to clean your sides with a massage at home correctly. Procedures will help to reset excess:

  • self-massage using a special massage sponge; this procedure can be performed daily. When taking a shower, massage the problem areas. It is useful to combine such a massage with a contrast shower;
  • massage with vacuum jars – silicone cans can be bought at any pharmacy and, after reading the instructions, you can do lymphatic drainage massage of the abdomen, folds at the waist.

How to eat to remove the sides

The pursuit of an ideal body leads many nutritionists and trainers to make the right menu for weight loss in the stomach and sides. A compiled menu will not be the only solution to problems with excess weight, because initially the diet involves restrictions that may ultimately affect the health of your body. To do this, you can follow simple nutritional rules that everyone knows:

  • reduce portions of food so that a slight feeling of hunger remains;
  • there is often, in small portions, in order to prevent a feeling of severe hunger;
  • exclude from the diet all types of fast food; street food, instant foods, convenience foods;
  • eliminate fast carbohydrates, limit animal fats;
  • • enrich the diet with vegetables, “slow” carbohydrates, proteins.

Vegetables in a basket

What is there to remove the sides

Everyone who has tried to diet, eventually finds his own way to control the diet: counting calories, exact portions, refusing sugar or salt, fractional nutrition, etc. You can identify an effective method for yourself only by the test method. However, there are a number of products that will help reduce fat on the sides of men, if you start to use them regularly. Products for losing sides and abdomen:

  • oatmeal, buckwheat;
  • dairy products (not fat-free, with moderate fat content – not more than 5%);
  • citrus fruits, unsweetened fruits (especially grapefruit);
  • natural vegetable oils;
  • fish;
  • lean meat, poultry;
  • eggs
  • vegetables.

What to refuse when losing weight

Getting rid of excess body fat always involves limitations. How to remove the sides at the waist of a man, if there is no way to visit the gym? The first thing you should give up is alcohol, there are good reasons for this:

    • it has a high calorie content;
    • retains fluid in the body, causing swelling;
    • does not allow to be assimilated by a number of useful microelements, which worsens the metabolism;
    • in large quantities leads to problems with the quality of sleep, exposing the body to stress, which leads to weight gain.

Simple rules of nutrition will help you get rid of the sides at the waist. The figure will become noticeably more attractive if the guys accustom themselves to eat more vegetables, protein foods and fruits, abandoning all kinds of sweets, fast-food foods. In this mode, you can significantly dry the body due to the restriction of carbohydrates without special diets, without reducing the calorie content of the daily diet.

How to remove the sides of a man in the gym

Combining daily activity, a healthy diet and simple exercises in the gym, you can easily remove the sides of a man without heavy loads. Exercises for pumping the press, especially the oblique muscles of the abdomen, will effectively help burn deposits. Useful for the muscles of the back, sides and abs bends, squats with shells. Such exercises must be performed clearly according to the method, and better – under the supervision of a trainer, so as not to damage the back muscles.

A man with a barbell in the gym

Training program for weight loss of the abdomen and sides

A lot of exercises and techniques are available for everyone on the Internet, how to remove a man’s sides at the waist and pump up a beautiful press on his own. If you feel the need to do your body, then this simple exercise program for the press will help you get started:

  1. Start by warming up. Cardio is best suited for this. You can perform it on a treadmill, skipping rope or on special cardio machines.
  2. The starting exercise for the press is the slopes with 1 dumbbell to work out the oblique muscles of the abdomen. Stand straight, feet shoulder width apart. Tilt your arms with dumbbells. You need to lower your hand to the level of your knees, as you exhale, return to the starting position. On each side, you need to perform 15 times, 3 approaches.
  3. The next exercise is comprehensive. Sit on the floor, keep your back straight, align your legs in front of you. Hands rest on the floor. As you exhale, pull your legs to the body as close as possible, quickly straighten to the position that was the original. You need to perform intensively. To make the exercise more difficult, leave your legs horizontal without touching the floor..

How to remove the sides with a jump rope

It is not for nothing that professional boxers appreciate the training with a skipping rope, because jumping with a skipping rope helps to effectively prepare the body for power loads, burn calories, in addition, the skipping rope helps to remove the sides. You can do jumping rope before training, because such a warm-up exercises the cardiovascular system, warms up the body, and increases oxygen supply to the lungs and blood. The correct use of a gymnastic hoop, dumbbell and jump rope at least 30 minutes 3 times a week will help to easily cope with the common problem of folds at the waist.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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