Many people dream of having a good figure and a tight body. To the body appeared such long-awaited cubes, you need to show a lot of patience and diligence. The end result will depend not only on physical exercises, but also on proper nutrition.

It is known that only one training can not help the case. Constant training with excess weight in the waist area will not reduce the figure, but only increase. Due to physical loads, muscles will be pumped up and constantly grow, increasing in volume. Therefore, because of the thick layer of fat, it will be impossible to see the result of their efforts. Therefore, it is so important to monitor your diet every day.

Diet for the relief press requires the maximum reduction of fat intake in your diet. It is absolutely necessary to forget about the saturated fats that occur in margarine, animal fats, and also in palm and coconut oil.

But vegetable oils should not be excluded, but on the contrary, it is recommended to add to food every day. For example, olive oil is very useful for a relief press, since it has a huge amount of omega-3 acids. In day, you can eat 2 large spoons during any meal. But sometimes you can please your body with the usual food and eat your favorite dish once a week.

Proper nutrition for the muscles of the press consists of many factors that will help to make a correct and balanced diet.

Nutritional advice

1. Reduce caloric intake to 10 calories per one kilogram of live weight;
2. Set a fixed amount of protein - no more than 2 g.a half a kilogram of a person's weight;
3. Before and after training, you must use at least 20 grams.protein from the whole daily diet;
4. Carbohydrates should be restricted altogether. To find out the right amount of carbohydrates, you need to divide the weight of a person into two. This will be the norm of carbohydrates, which must be consumed before and after training;
5. Every 4 days it is desirable to unload the body in order to speed up the metabolism. On this day, you can absorb a large amount of carbohydrates;
6. Daily fat intake should not be more than 15% of the daily diet;
7. To drink for a day you need at least 3 liters of plain water;
8. For breakfast, it is most useful to combine proteins and carbohydrates;
9. It is recommended to eat at least 5 times.

The main products for the time of the diet should be:

• All kinds of nuts. The only exception is peanuts;
• Peas and beans;
• All kinds of green vegetables( leaf lettuce, spinach, parsley, celery and dill);
• Oatmeal, in which sugar and oil are not recommended;
• Lean meat of chicken, rabbit, turkey and beef;
• Extremely chicken eggs;
• Olive oil;
• Fresh fresh berries and fruits;Bread from whole grains and bread.

Looking at this list, you can easily imagine an approximate diet for the time of a diet.

Menu for drying the press

The drying cycle for the press consists of the following menu:

• 200 gr.boiled chicken, as much boiled potatoes, a leaf of Chinese cabbage and one tomato;
• A small packet of low-fat cottage cheese, 1 small banana and a pair of medium tangerines;
• A piece of white boiled fish, 300 gr.boiled white rice, a piece of sweet pepper and a couple of leaves of ordinary cabbage;
• 100 gr.boiled veal, 5 boiled egg whites, 150 gr.mashed potatoes and 2 leaves of Peking cabbage;
• 200 gr.boiled chicken breast, 60 gr.boiled rice, 3 leaves of lettuce, 1 small tomato and a third of sweet red pepper and 1 spoon of olive oil;
• 200 gr.low-fat fish, 70 gr.boiled pasta, 2 leaves of green salad, 1 red tomato;
• Slightly boiled chicken, sprinkled with 200 gr.orange juice.

What kind of diet for the press for men is for you, everyone can decide for himself, but neglect the basic rules of nutrition is not worth it.

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