Workout for weight loss for men at home

Home » How to lose weight? » How to effectively lose excess body weight for a young man

Alexandra Nikolaeva 08/25/2017 (Updated: 04/02/2020) 7770 2 comments

Who said that only women want to be slim and beautiful? Nothing like this! The stronger sex also wants to look their best and have a toned, athletic torso with sexy six-packs on their stomach. How can a man quickly and correctly lose excess weight, because many of them stubbornly continue to eat fatty meat, drink liters of beer, but at the same time want to be slim and fit. Moreover, many are quite sincerely surprised - why can’t I lose weight? Eh, such miracles only happen in fairy tales. In real life, exactly the opposite happens. Just yesterday, a barely noticeable belly suddenly turns into a solid belly. A double chin appears from somewhere, and instead of elastic buttocks you can see two huge “hams”.

Article navigation

Preparing for real weight loss
Sex or sport? What is more effective?
Do you want to lose kg? Do not do that!
What can and cannot be done when losing weight?
Getting rid of kilograms or what should be on your plate
Need to “lose weight quickly”? Choose fasting days
Bad habits are a barrier to weight loss
We are actively losing weight

Features of men's weight loss

Losing weight in men is significantly different from losing weight in women. It has the following features:

Males tend to achieve a normal figure more quickly and easily than females. This can be explained by the fact that in most men, fat accumulates in the abdominal area, and in women - on the hips and buttocks. When losing weight, fat from the abdominal cavity leaves first and does not return as quickly as for many women.
Losing weight for men is not only an aesthetic solution to the problem, but also a solution to the health issue, since, as is known, too much fat in the abdomen puts significant pressure on the diaphragm, which in turn changes the location of the heart in the chest. If this process is started too much, it can cause a heart attack.
With obesity of the second and third types, in most men the amount of estrogen, or female sex hormone, increases significantly. This, in turn, causes the growth of the mammary glands and a significant decrease in potency. Also, with an excess of this hormone in representatives of the stronger sex, the number of sperm and their overall motility decreases, which can lead to infertility. As a result, the issue of losing weight is extremely important and necessary for many men.

Rules for simple weight loss

To lose excess weight in a fairly short period of time, men should follow these simple rules:

Get enough sleep, or at least sleep at least seven hours a day. The fact is that frequent lack of sleep leads to a sharp slowdown in metabolism, which negatively affects weight, so having healthy sleep is very important.
Get rid of bad habits - smoking and drinking alcohol (including beer), since smoking itself is harmful to health, and alcohol contains many easily digestible carbohydrates, which lead to rapid weight gain and the formation of a “tummy”.
Not to starve. Very often, in order to quickly lose weight, representatives of the stronger sex completely refuse to eat, believing that in this way all their fats will simply disappear, but this is a big mistake. The fact is that when the body does not receive enough useful and necessary microelements, it becomes depleted and at the first opportunity, it will fully absorb all incoming fats and carbohydrates, which will not only not contribute to weight loss, but, on the contrary, may even lead to to even more weight gain.
Establish your own diet, in which there is no place for frequent snacking on something tasty. This is a very important point, because when a person eats at the same time, he gradually accustoms his body to the so-called food discipline and does not interrupt hunger with unhealthy high-calorie foods, which, by the way, very easily turn into fats.
Don’t eat away stress with food, as often happens. It should be clearly understood that food is needed only to saturate the body with useful vitamins and microelements, and not to solve problems and lift your spirits. You need to remember this every time and stop yourself from overeating junk food.
You need to watch what you consume all the time.
Playing sports is considered ideal, but many men simply do not have enough time for this, so in this case, you can simply walk long distances, since walking is also considered physical activity, which greatly helps to lose excess weight.

Is it possible for a man to lose weight quickly?

If you are looking for a very fast way to lose weight at home, I will have to disappoint you a little.

I have said many times that nothing happens quickly. Fat is stored much easier and faster than it is burned.

That's why you should have thought about it earlier, when at 3 am you swallowed without chewing custard cakes one after another. Now, please be patient and take small steps towards the body of your dreams.

This journey will be long. And the point here is not that you will lose weight at home. Even in the gym, you won’t burn fat in one workout. But the process will definitely go slower at home .

In addition, there are many traps at home, for example, a sofa, a refrigerator, a TV. All these things will attract you.

Thoughts may appear in your head that you are already doing great, that a five-minute workout will be enough and even the Greek gods will envy your slender body.

But you will have to fight these thoughts, otherwise your body will remain shapeless and unattractive.

In general, dear friend, as you already understand, everything is in your hands, and the speed of the result directly depends on your efforts and discipline. By switching to proper nutrition and starting to do exercises at home, you will see the first results within a week .

Serious attitude

In order for the weight loss process to be more successful, then, first of all, you need to prepare yourself mentally for this. You should also follow these recommendations:

Find motivation to lose weight. This can be a solution to health problems, improving appearance, increasing self-confidence and much more. The main thing is to clearly understand why you need it and how you want to see yourself after acquiring new forms.
Have a good mood and be optimistic. To do this, you will be helped by stories of people who have already lost weight, who will share their experiences and can inspire you that nothing is impossible.
New perspectives. This could be a new job that involves more activity or even a chance to find a soulmate.

Features of training for men after 40-50 years

We have dealt with all the recommendations, but I would like to dwell in more detail on how a man can lose weight in the gym. After all, not everything is as simple as it might seem. In order for lipids to really begin to melt before your eyes, you need to learn how to properly combine cardio with strength training. For more detailed information, we have selected a suitable complex for men, which is described in detail in the view below.

General principles for creating weight loss programs in the gym

In order to get the maximum effect from working in the gym, you need to understand how to correctly build a set of exercises. This is especially important for middle-aged people, after forty or fifty years. After all, the body no longer responds so well to the orders of the brain, and metabolism gradually slows down over the years.

You should always start with cardio. It costs 5-15 minutes to practice, depending on your initial preparation. It is not recommended to overwork to avoid health problems.
The main load will be strength training. It is this that will work to burn the bulk of fat. Here you will have to work hard to expend as much energy as possible.
For a beginner, it is optimal to do 2-4 approaches, while repeating the exercise 12-20 times. If this is difficult to do at first, start with one set of 4-6 repetitions, and then gradually increase the intensity of the workout, weights, number of sets and repetitions.
The main task at this stage will be getting rid of fat, so you should not worry about muscle mass. Although, some recommend assessing your results not using scales, but using a centimeter. The fat processed into muscle will be heavier, but less in volume, so training may not have any effect on body weight.
There is no need to try to lift the heaviest weights, bringing yourself to complete exhaustion. For better burning of excess energy, medium ones are suitable. You can experiment by doing 15-18 approaches with the selected weight. If the “reserve” of endurance and strength is enough for a few more, then everything is in order, you chose correctly.
It is optimal to take short breaks between approaches, ranging from thirty to fifty seconds.

You need to remember the correct technique for performing all exercises. If you don’t have enough experience, be sure to consult a trainer so as not to harm yourself.

Useful articles about training for weight loss

Warm up before training.
Cardio training.
Super intense workout from Bob Harper.
Strength training with weights.
CrossFit for beginners.
Selection of equipment for home training.
Workout for beginners.

Nutrition for weight loss

The basis of rapid weight loss is dieting. Unfortunately, most men find it quite difficult to adhere to any dietary restrictions, since they are accustomed to eating what they want.

However, there is a diet that will definitely appeal to the stronger sex, and it is called “Traffic Light”. Its name comes from the colors of the products that are included in it. The essence of this diet is simple: you can safely eat all “green” foods and not be afraid that they will lead to obesity. “Yellow” foods can also be eaten, but only in moderation and before six in the evening. “Reds” should be completely excluded from your diet.

Let's take a closer look at all three “colors” of products on this diet:

"Green" ones include:
Greenery.
Dairy products.
Carrot.
Apples.
Cucumbers.
Citrus.
The “yellow” ones are:
Sauces.
Sweets and chocolate.
Meat and fish.
Fruits and cottage cheese.
Bakery.
Coffee.
Dried fruits.
"Reds" are:
Salo
Pork.
Bread.
Semi-finished products.
Mayonnaise.

In addition to this diet, for effective weight loss at home, you can simply follow these dietary rules:

Do not eat smoked or salted foods.
Eliminate alcohol, flour and fatty foods from your menu.
Stop hunger not with sweets, but with nuts or apples.
Eat more plant foods than animal foods.
Avoid eating fast food.
Give preference to fruits and dairy products. They should be present in the diet every day.

To effectively lose weight, you can choose the following types of physical activity:

Push ups.
Pull-up on the horizontal bar.
Squats.
Running (including on a simulator).
Lifting dumbbells.
Abs pumping.
Yoga and fitness classes.
Biking.

The following rules should be observed when engaging in physical activity:

Exercise regularly. It’s best to do it at least three times a week.
The first workouts should be easy to allow the body to get used to it. You should not immediately burden him with heavy lifting and exhausting exercises.
Every workout should begin with a warm-up and warm-up.
When lifting weights, be sure to monitor your pulse and heartbeat. If it becomes very frequent, then you need to take breaks.

How can a man lose weight at home? An effective diet for a month

It depends on how quickly you plan to lose weight which diet menu is best to use in each specific case. If you have a whole month at your disposal, it will be enough to learn and follow the basics of proper nutrition. This is the healthiest system, not reminiscent of a diet.

Only frankly harmful foods and fast carbohydrates are excluded. Drinking at least two liters of water per day is very beneficial as it increases your metabolic rate. Daily nutrition should include a lot of fresh vegetables and fruits, since fiber is the best way to remove toxins from the intestines.

Physical activity at home

Let's consider a set of exercises for effective weight loss:

To eliminate a big belly, you should do the following exercises:
Raise your torso thirty centimeters and pump up your abs.
Do three sets of ten times.
You can also pump up your press on the horizontal bar:
Raise your straight legs as high as possible and slowly lower them to the starting position.
Do four sets of five times.
Dumbbell squeeze to reduce arm size:
Sit down and lift the dumbbells above head level without bending your arms.
Push ups:
Do ten push-ups, then rest for five minutes and repeat the exercises again.
Squats with dumbbells:
In this case, the arms should bend and unbend along with the movements of the body.
Repeat seven times.

A set of exercises for losing weight at home every day for women

A set of exercises for the whole body, takes a minimal amount of personal time, but is very effective in helping in the process of losing weight. A standard set of exercises can be completed in 30 minutes, working absolutely all problematic parts of the body, such as the stomach, sides and legs.

For men and women who are just starting their journey to losing weight, a lightweight version of physical training at home has been developed, during which serious additional muscle weights are not used. It is acceptable to use light dumbbells in a complex.

✅ Biceps training: exercises for home and gym
✅ Fitness exercises for losing weight at home - photo and video lessons
✅ Circuit training for women and men at home
✅ Back exercises in the gym and at home
✅ Exercises for weight loss at home
✅ Exercises with an expander at home for women and men

Any complex exercise at home should begin with a warm-up; for this you need to do several preparatory exercises. For example, rotate your head, arms and lower body about 10 times. Finish with jumping jacks for 3 minutes.

The beginner's package includes the following:

half squats (when performing them, bend your knees approximately 120 degrees, i.e. the thighs are not brought to a position parallel to the floor, as with a regular squat);
lunges on each leg (the thigh is in line with the floor, and the knee of the other leg should lightly touch the floor. Then you need to switch legs, in the same order);
deep squats in a wide position (legs are spread wide apart, and toes are slightly turned out, the squat is performed while inhaling, and the rise is exhaling. The knees should not go beyond the abstract vertical line of the toes);
push-ups on your knees (Lying on your stomach, spread your arms wider than your shoulders, knees resting on the floor. Smoothly lift and lower your body, bending your arms. Inhale - lower, exhale - rise);
half-twisting for the abs (lying on your back, with your feet firmly planted and your arms behind your head, you need to raise your torso by about 30 degrees. At the highest point, you need to make a slight turn of the body, in turn, in each direction);
lifting the pelvis in a supine position (lying on your back, bend your knees and rest your feet on the floor. We put our hands along the body, palms down and resting them, shoulder blades and feet on the floor - raise and lower the pelvis).

Each exercise must be repeated 25 times, gradually increasing the load. After completing the workout, you need to stretch your muscles, sit on the floor and spread your legs, then tilt your body towards each leg.

With dumbbells

A set of exercises at home with dumbbells is very effective, as it helps not only in the fight against excess weight, but also in shaping the structure of the body. Exercises with dumbbells can be performed by both men and women; an individual training complex can be selected for each, for weight loss or for pumping up muscles.

The speed of achieving the goal also depends on nutrition, which must be properly balanced. Dumbbells are the most compact sports equipment, and with their help you can work out all muscle groups at home. Exercises with dumbbells can be performed by men and women at any age, even those who are just starting to introduce sports habits into life.

Training with dumbbells at home should begin with a warm-up to warm up the muscles and joints. All tasks with dumbbells must be performed correctly from the technical side.

The standard complex includes the following exercises:

working out the biceps (bending your elbows, lifting the dumbbells to your shoulders and back. Elbows should be pressed to the body. Performed in turn with each hand);
working out the triceps (we sit on a chair. The arm with the dumbbell is extended above the head, the back is straight. We bend the arm at the elbow and lower the dumbbell behind the head, and then lift it back. The shoulder does not move, we only work by bending and extending the elbow);
working out the pectoral muscles (lying on your back, stretch your arms with dumbbells up in front of you. We begin to spread your arms in different directions, bending your elbows a little. Having lowered them to the floor as much as possible, we raise them to the starting position).

Exercises for losing weight on the sides and abdomen

Any woman dreams of slender and beautiful legs, a flat tummy, beautiful and thin arms and a sophisticated body. Unfortunately, without constant physical work on your own figure, it is very difficult to get the desired result at home. There is a specific workout plan that can help you achieve your dreams and feel comfortable in your body.

It is important to practice systematic training at home and gradually increase the number of repetitions. The problem area for all women is the stomach and sides. To get rid of the sides and belly at home, you can twist the hula hoop for 15 minutes every day. Along with this, you can do daily abdominal workouts.

Execution process:

lie on your back, bend your knees and put your hands behind your head;
inhale and rise so that your chest touches your knees;
exhale and lower.

Professional athletes recommend doing the following set of exercises to lose weight in women’s abdomen and sides:

Twisting - We fix our back and feet on the floor, keep our palms on the back of our heads, and our elbows spread to the sides. Exhaling, we raise the upper body to the knees. We hold for 3 seconds and, while inhaling, return to the starting position.
Leg raise - Lower back on a gymnastic mat, legs raised up (vertical position), arms along the body. Smoothly lower your straight legs, not bringing your heels to the floor a few centimeters. fix the position for a few seconds and return to the starting position. We firmly fix the lower back and do not tear it off the floor.
Breaststroke on the back - Firmly fix the palms of your hands on the floor. Slowly raise your legs to your stomach, fixing your heels together. Next, we quickly straighten our legs so that they are side by side on the floor.
Scissors - We lie down on the floor, fix our hands on the floor, and slightly raise our straight legs above the floor. We perform cross movements with our legs, reminiscent of the movement of scissors. We don’t put our feet on the floor.

Arm workout

The most problematic areas are the stomach and sides, but most often, when losing weight, women have problems in the shoulder area, in the arms. Voluminous shoulders are more likely to adorn men than women, so you need to correctly solve this problem without trying to hide imperfections under clothing. There is a very simple complex with which you can make a smooth transition to serious training.

These exercises are aimed at stretching the muscles to activate the process of losing weight in the arms and tightening the skin. An effective complex requires constant tension and uniform execution. It includes swinging your arms, observing frequency and quantity.

Effective exercises for losing weight on your arms:

Standard “scissors” (we stretch our arms straight in front of us, palms turned towards the floor and swing our arms parallel to it),
The “wheel” with our arms (we stand straight, straighten our back and swing our arms as if we were swimming in water) from the school curriculum will fit perfectly into the weight loss program.
We stand straight, feet shoulder-width apart, elbows bent, forearms closed at face level. Raise and lower your arms, keeping your forearms closed.
Feet shoulder-width apart, body slightly tilted forward, knees soft and slightly bent. Straighten your tense arms parallel to your hips. At the same time, bend your arms, moving them as far back as possible. Move your forearms parallel to your hips.

Such tasks can be completed simultaneously with household chores, which saves time and allows for systematic implementation.

Leg program

Exercises for every day to lose weight on your legs are very important for any girl who wants to have beautiful legs, because they attract the largest number of male glances. Achieving slim legs is always very difficult, there is an effective complex for weight loss, with the help of which you can remove the excess. A pre-workout warm-up can include standard squats to warm up the muscles and get the blood flowing.

The process of doing it at home:

in a sitting position, place a weight on your knees, holding the chair with your hands, slowly raise your knees towards you about 30 times;
stand near a chair and put your leg on the back, and fix your hands on your belt, perform squats 20 times, alternately changing the supporting leg;
stand next to any object that you can lean on, alternately move your legs back, lifting them up and to the side, do 30 times on each leg;
in a standing position, straighten your back and connect your legs, do 50 lifts up on your toes, slowly lowering each time;
straighten and close your legs, lift up one by one in a bent form 20 times, while lifting, spread your arms to the sides and hold in this position for 15 seconds.

Effective exercises for women:

Squats are the most effective exercise for slim legs. It is performed in two ways: feet shoulder-width apart and feet wide to work additional gluteal muscles. Execution process: back straight, hands on the belt. We squat - back straight, arms in front of us. We hold for 3 seconds and stand up. Squat while inhaling, lifting while exhaling (30, 3 sets).
Lunges - Feet shoulder-width apart, arms along the body. Raise the leg bent at the knee and extend it forward and lower it, making a lunge. The knee is perpendicular to the floor, without going beyond the toe. Raise the leg and return to the starting position (20 to 3).
Plie - Feet shoulder-width apart, toes to the sides, knees apart. We slowly perform squats, hold the squat for 3 seconds and return to the starting position (15 to 4).

The lower part of the body takes much longer to lose weight, so when training at home, you need to follow a diet to enhance the effect of exercise.

Complementing the effect

In order to further speed up the process of losing excess weight, you need to follow these recommendations:

Introduce more active hobbies into your life. This could be sports activities (karate, swimming, fitness, boxing and many others). You can also ride a bicycle, rollerblade or prefer winter sports (skiing, snowboarding, sledding). The main thing is that these hobbies are interesting to you and involve physical activity. Thus, you will find a hobby for yourself that will benefit the body, that is, combine business with pleasure.
You can take baths with essential oils. Their effect is to improve blood circulation, which in turn will promote weight loss. Sea salt baths are also very effective.
Steam treatments in the sauna will also not be superfluous. They will help not only get rid of toxins that will come out of the skin along with sweat, but also strengthen the immune system and improve the health of the body as a whole.
Exercise in the morning. It should become a habit or some kind of ritual that you need to do every morning to get yourself in good shape.

What influences weight loss

The following factors have the most significant influence on the overall process of weight loss:

Initial body weight. As you know, the greater the weight, the longer the period of its reduction will take. Such people often have a strong dependence on food, and it is extremely difficult for them to adhere to a strict diet. In addition, with a large body weight it is always difficult to do any physical activity, as there is enormous pressure on the joints and internal organs. However, being overweight has its own advantage, which is that such a person can lose up to ten kilograms in a week, which is an excellent indicator. It is much easier for people with light and medium excess weight to get rid of it, but at the same time they must also strictly follow a diet and exercise regularly, otherwise it will not be easy to achieve a good result.
Metabolism. Its speed is influenced by many factors, among which age, emotional state, genes and physique play an important role. However, its speed can be increased by your lifestyle and diet. The best way to increase your metabolic rate is to have a reasonable diet (without severe food restrictions) and active exercise in exactly the right sport.
Health status. It is important to know that excess weight can not only be the cause of frequent overeating and general unbalanced food intake, but also the result of serious illnesses, as well as deviations in certain body functions. For example, these could be hormonal imbalances, as a result of which a person does not gain a lot of weight on his own. Subsequently, it will be very difficult to get rid of it, so nutrition in this case must be coordinated with nutritionists. Also, the presence of chronic diseases or heart problems can significantly complicate the process of losing weight, since such people are contraindicated in strong physical activity and food restrictions.
Age after forty years. When a person crosses this line, the process of losing weight can be much more difficult and slower for him than at a younger age. This is explained by the fact that the body at this age is already accustomed to a certain way of life and nutrition, and it will be quite difficult to change it. In addition, the presence of concomitant diseases can significantly aggravate the process of losing weight.

However, nutritionists say that with good willpower and a desire to lose weight, such people can achieve excellent results.

To lose weight after forty years, you should follow these recommendations:

Exercise three times a week. It is better to give preference to exercises with light weights, cycling and running. You can also take wushu, karate, tai chi and yoga lessons.
Have good sleep. As mentioned above, it is an integral part of normal weight and overall health.
You should greatly adjust your diet and replace a full dinner with a light snack in the form of a vegetable salad with yogurt or kefir.
The last meal should be no later than seven o'clock in the evening.
Due to the fact that after forty years it is much more difficult for the body to get rid of accumulated fat, you will have to give up eating fatty meat and fish, pizza and sweets. However, you can safely eat protein foods (boiled chicken, eggs, boiled steaks, etc.).
You should consume no more than 2500 calories per day.
It is preferable to steam or boil food.

If a person after fifty years wants to get in shape, then he should follow these recommendations:

Do not torture yourself with too strict diets, because at this age it will not help anything. It is better to write down your diet and strictly follow it. You need to eat five times a day in small portions.
It is necessary to drink a lot of water (at least one and a half liters), because after fifty years the water balance in the body is disturbed.
Do light sports (yoga, gymnastics, or just walk a lot). Such loads will tone the muscles, but they will not have a detrimental effect on the heart and other organs.
The basis of the diet should be vegetables, fruits, fermented milk products and cereals (especially oatmeal).

We are creating a quick weight loss program

Next, we will dwell in more detail on the key points that will help answer the question of how to lose weight quickly for a man. The approach to solving this problem should be comprehensive:

Adjusting the diet: fresh vegetables and fruits should be on the table every day, the amount of high-calorie foods should be reduced, and “empty” foods should be completely abandoned.
Increasing physical activity: Often overweight people lack androgens. Moderate physical activity helps increase testosterone levels in men. The main thing is to make these loads daily.
You need to strive for a variety of training activities, that is, alternating cardio and strength training. The body must be under a certain training stress, that is, not get used to monotonous loads. It will be useful to alternate between different areas of fitness. and at the same time you should enjoy the process.

Losing weight with exercise equipment and at home

You should start training in the gym gradually, each time increasing the duration and strength of the loads, because a man will still not be able to lose weight in his stomach in one day. It is best to start playing sports with daily morning jogging, brisk walking, cycling or training in the gym in a gentle mode, gradually increasing the load.

At first, the duration of training should not exceed 40 minutes.
Absolutely all muscle groups should be trained in the gym. Loads should be distributed evenly to the muscles of the arms, legs, back and abdomen.
The gym must have a cardio machine, since during exercise it triggers metabolic mechanisms that allow a person to start losing weight. The best results in the fight against excess weight can be achieved on a cardio machine.
Drinking fluids immediately after training is not prohibited. You can also replenish the fluid lost during physical activity during training, and an hour after completion, you can eat boiled protein (chicken breast or fish) with a side dish (buckwheat, rice or vegetables). Then it is recommended to eat a portion of cottage cheese or drink a glass of kefir.

A set of exercises for losing weight in the abdominal area

Cardio exercises help men lose weight in the abdominal area faster. Even simple walking on a machine helps tighten the abdominal muscles, gradually starting metabolic processes in the body. That is why experts recommend devoting half of your workout to training on such simulators. After classes, you should prefer walking on stairs to riding the elevator.
Don't forget to pump up your abs, but this shouldn't be done every day. It is enough to train these muscle groups by pumping the abs once every two days. At the same time, the oblique, lower and upper muscles, as well as the back muscles, should regularly receive loads.
It is recommended to start your workout with push-ups. You can then add load using the overhead pull. Then start bending and straightening your arms and legs. The next step is seated push-ups and crunches. Each exercise should be done 10-12 times.
Next, proceed to loads on the abdominal area using special simulators.
When performing regular exercises in the back area, the body will be aligned, and the muscles will gain relief. If you follow all the above recommendations, your weight will gradually return to normal. However, if this does not happen, you should undergo tests that will show whether it is necessary to increase testosterone levels in men.

In addition to weight gain, the following signs indicate a lack of testosterone:

fatigue and irritability,
decreased sexual desire,
frequent attacks of bad mood,
decreased performance.

If tests show a lack of testosterone in the blood, the doctor should develop recommendations for increasing it. However, you can increase it without resorting to medications.

Ways to increase testosterone levels:

Eat as many unprocessed, whole foods and beverages as possible. Processed foods and chemicals wreak havoc on hormones, causing obesity, depression and anxiety. Thus, in order to answer the question “How can a man lose weight quickly?”, first of all, you should analyze your dietary preferences, and then move on to the next steps.
Spend time in the sun. Ultraviolet rays promote the production of vitamin D in the body and also help all organs function normally.
Eat healthy fats. Many healthy fats are found in seeds and nuts - they should be preferred as snacks rather than the sandwiches that many people love. This will not only help a man lose belly fat, but will also work to increase testosterone levels in men.
Consume olive oil: it helps repair the tissues of the human body and also increases the level of hormones such as testosterone.
Don't follow carbohydrate-restricted diets. Such diets destroy testosterone levels.
Think and behave like a man with the opposite sex.
Do not use drugs, tobacco, alcohol or unnecessary medications. Self-medication can disrupt the delicate hormonal balance in the body.
Think about sex: Thinking about sex stimulates testosterone production.
Laugh a lot and relax. By getting rid of stress and normalizing your sleep, you can quickly increase your testosterone levels.
Eat foods that increase testosterone: nuts, legumes, seafood, vegetables, fruits, meat, honey.