Belly Fat Exercise #3
Build: V-Hold. From a seated position on the floor, lean your torso back and raise your feet and legs straight at an angle in front of you so that your body creates a V shape. Hold 60 seconds, relax 30 seconds. Repeat 3 times.
Burn: Step-ups work your abs, glutes, and quads in one movement while improving balance and raising your heart rate. Do 6 x 10 step-ups, alternating sides, with 20 seconds rest between sets.
Hiit Vs Traditional Cardio
HIIT is a cardio workout that focuses on short, high-intensity training rounds. Typically, a person needs to do HIIT two or three times a week with rest days in between. There are several benefits of HIIT, including burning a larger number of calories per workout and completing your workout in a shorter period of time.
Traditional cardio routines can vary from low to high intensity. For example, you can walk briskly or play a game of basketball .
So which is better for weight loss? That may depend on you and your needs. A study published in September 2018 in the journal Medicine and Science in Sports and Exercise looked at the effects of unsupervised HIIT versus traditional cardio over 12 months. The researchers found that men were more likely to adhere to a HIIT routine over 12 months, but the overall percentage of those who completed the yearlong program was about 20 percent.
The study did show that the people who stuck with the HIIT program for 12 months saw a greater reduction in visceral fat and weight than those who didn’t stick with the program. However, the study also showed that the health benefits for both the HIIT group and the traditional cardio group were roughly the same.
You Don’t Get Enough Sleep
When you snooze, you loseand that can be a good thing because not sleeping enough will not only impact your judgment and mood, but it can also be the reason why you’re not losing weight. “During sleep, the pituitary gland releases growth hormones that can aid in fat loss, muscle building, and cell regeneration,” says Seki. “Sleep also suppresses your appetite and raises your metabolism, while allowing the body to rest and recover.” Not sleeping enough also raises those previously-mentioned cortisol levels, which can slow down your metabolism and lead to excess production of visceral fat, the type of fat that gathers around your waist. Just being in bed isn’t enough, though; Losing weight requires high-quality sleep, so do your best to relax, keep your room dark, quiet, and cool, and completely silence your phone.
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You Don’t Understand Calories
It’s surprising how many men think calories have become an antiquated concernor worse, that a calorie is a calorie. Of the men who track their calories, many don’t pay enough attention to where those calories are coming from. Do you really believe that 200 calories from a candy bar are the same as 200 calories from broccoli? “It’s so much more than a number. What you eat impacts your hormones,” says Baccellieri. “Insulin is a storage hormone, and foods that are high in sugar will send your insulin levels up and shift your body into storage mode.” This means that you’d be better off eating 1,000 calories worth of fruits, vegetables, and nutswhich are rich in fiber and healthy fats to mitigate blood-sugar spikesthan you would be eating 500 calories in processed junk.
How To Measure Belly Fat
It is important to know how to measure belly fat. This enables you to know if you have belly fat that is dangerous for you. How do you measure your belly fat? You do this by measuring your waist.;
To measure your belly fat you :
- Take a tape measure and place it around your naked stomach. You should place your tape measure in the area between your belly button and your hip bone.;
- You then pull the tape measure until it fits snugly around you. Make sure not to push it into your skin. You should also make sure that the tape measure is level all the way around your stomach.;
- Relax, exhale and measure your waist. Resist any urge you might have to suck in your stomach as this will interfere with the measurement.;
If you are a man and your waist measurement is more than 40 inches it is time to lose that extra fat . This number indicates an unhealthy concentration of belly fat and a risk of getting the health problems mentioned before.
Knowing what foods and habits cause belly fat lets you be in control.;
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Eat Fewer Refined Carbohydrates
Limit foods high in refined carbohydrates and refined sugar , and replace them with high fibre complex carbs think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible theyre low calorie, high in micronutrients, and the fibre in them will keep you full.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day helped to reduce belly fat and improved cholesterol levels. The high levels of fibre are proven to combat excess calorie consumption later in the day, says registered dietitian Lucy Jones.
Eat More Fat To Get Rid Of Belly Fat For Men
Do not avoid fat so as not load more of it in your body. Thats not just how it works. All your body cells are built with 2 fat or lipid layers. These are made up of either bad fat or good fat. This depends on the type of fat predominant in your meals. Cells whose lipid layers are built with good fat are more sensitive to insulin. As a result, receptors bind easily hence, good metabolism as well as energy production. This results in fat loss. Fish oil is excellent in enhancing testosterone levels as well as belly fat loss. Just start with 6g omega-3 every day. Trans fatty-fats found in processed products are dangerous.
Practice Good Daily Habits
How to lose belly fat for men? Simple focus on losing 1 pound at a time.
Each of those pounds will be lost through the daily habits that you’re building in your life.
Taking on what you have read so far, your daily habits will include:
- Wake up and drink 16-32 oz water.
- Enjoy a low-carb breakfast
- Drink another 2 liters of water throughout the day
- Focus on eating proteins and veggies for lunch and dinner.
- Do 20-minutes of exercise daily
- Sleep a minimum of 6 hours
- Journal any result changes or blips in energy and/or sleep.
Learn how to live a healthier life and get a healthier body!
Sugary Foods And Drinks
Examples of these kinds of foods are cakes, muffins, soda, flavored coffee drinks and so on. Most of these foods have a high fructose content.;
A ten week study was done on overweight and obese people who consumed 25% of their calories as fructose sweetened beverages . The people experienced a decrease in insulin sensitivity as well as an increase in belly fat. High fructose intake is also known to reduce fat burning and the metabolic rate in people. It is for these reasons sugary foods and drinks are not encouraged if you want to lose that stomach overhang.;
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Belly Off Step : Pack On More Muscle
What looks good under a tight T-shirt can keep belly fat at bay.
Skeletal muscle is an active tissue that plays a key role in taking up glucose from your bloodstream, burning calories and increasing your metabolism. The more you have, the more you may be protected against insulin resistance and prediabetes, both of which are strongly associated with abdominal fat.
A study in Journal of Clinical Endocrinology and Metabolism, for example, found that every increase in the ratio of skeletal muscle mass to total body weight was associated with an 11% reduction in risk of insulin resistance.
Thats why building and maintaining muscle becomes increasingly important as you age: less muscle makes weight loss more difficult and weight gain a lot easier.
Peak muscle mass is between ages 20 and 35 and people start losing muscle in their late 30s, says Roger Fielding, PhD, senior scientist and director of the Nutrition, Exercise Physiology and Sarcopenia Laboratory at Tufts University. But we know that resistance exercise can have a profound effect on the quality of life and how successfully you age.
The Science Of Fat Loss
Successful fat loss occurs when we maintain as much muscle mass as possible while cutting away the extra storage of body fat we have. And that starts with controlling and understanding your metabolism.
That means a few things, some of which youll notice in the exercises weve chosen for you, and some of which have nothing to do with exercise at all:
Diet is Critical
But that doesnt mean you should starve yourself. You just need to eat the right amount. Key to that is knowing the lowest number of calories your body needs to function properly while simply lying down and breathing. And this can be worked out with a simple math formula for basal metabolic rate. This is your starting point in your journey to drop belly fat, and fat in general.
You shouldnt be eating this amount of calories; you need more than that. If you eat too few calories, your body will limit the amount of fat it burns to insure that you, you know, dont die. That means fat loss winds up coming from eating smartly and generating a more high-octane metabolism. And thats where smart, targeted fat-burning exercises come in.
But Spot Reduction Isnt a Thing
Expect to notice fat loss on your face and neck first, but trust the process nevertheless.
Stress Can Hurt You
That means that yes, going too hard in the gym nonstop can actually keep you from dropping belly fat.
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The Realities Of Excess Bellyfat
Abdominalfat is visceral fat, stubborn fat that surrounds the organs deep within theabdomen. Researchers have proved that excess visceral fat increases a personsrisk of metabolic diseases, including:
Dr.Butsch says belly fat affects men and women differently: Men are more likelyto havemore belly fat than premenopausal women. But aftermenopause, women begin to gain more weight in their abdominal area.;
Here Are More General Tips To Help You Lose Body Fat
The focus should be on losing body fat all over, not just in your belly.; Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.;
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?;;
=> Also have a look on our Workout Plan to lose weight
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Hazardous To Your Health
There are two distinct types of fat in our bodies that differ by location and impact on overall healthsubcutaneous fat and visceral fat. Subcutaneous fat is located under the skin and accounts for 90% of body fat. The remaining 10% is visceral fat, which is found deeper in the body, behind the abdominal muscles and around the intestines, liver, and other organs. Visceral fat is also known as intraabdominal fat because it collects in the abdominal cavity. It has long been known that body fat located in the abdominal cavity in the form of visceral fat poses serious risks to overall health.
Best Exercises To Lose Belly Fat In Men
There are many exercises to choose from for men, but it is best to start with the best six exercises below that will yield huge payoffs:; fewer injuries and more muscle.
Here are six exercises for men to consider that dont require any equipment :
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You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
Have Breakfast Every Day
Research from Harvard and Bostons Childrens Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who dont. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so youre less likely to overeat throughout the reminder of the day.
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Turn The Fat Color Wheel
If brown fat can turn white, can white fat turn brown? Its a hot area of research. Investigators have found a third type of fat called beige fat that can be activated so it has fat-burning power. Beige fat tends to be embedded in subcutaneous fat, which may be why subcutaneous fat is relatively benign and may even be protective, Dr. Cohen says. Our dream is to find a pharmacological targetfive to ten years awaythat would turn unhealthy white fat to healthy brown fat. You may already have a natural way to make beige fat brown. New research suggests you can turn on the beige-fat furnace by notching your homes thermostat down to 66 or below for ten hours a day. Cold temps activate beige fat to keep you warm.
Exercises For Fat Loss
Exercises to lose belly fat for men should focus on overall fitness. The American Council on Exercise recommends that men focus on two techniques to lose fat.
The first technique is strength training for the larger muscle groups. ACE indicates that men often focus on visible muscles, such as the biceps and chest. For better fat loss, men should focus on the lower body to help promote muscle growth and calorie burn throughout the day.
The second technique that ACE recommends is mixing a routine of high- and low-intensity cardio. ACE suggests one to two days of high-intensity cardio each week, interspersed with one to two days of low-intensity cardio. This gives your body time to recover and is better for overall fat burning.
The Physical Activity Guidelines for Americans indicate that a well-rounded exercise plan should include strength training, cardio exercises and flexibility training. The guidelines also say that you should engage in 150 to 300 minutes of moderately intense cardio exercise per week to help reduce fat and burn calories.
Moderate-intensity exercise includes a lot of potential activities such as brisk walks, doubles tennis, casual biking and yard work.
There are lots of options available for high-intensity activities too. Although high-intensity interval training is popular and often recommended for fast results, you can also run, jog, swim laps, hike uphill or take an aerobics class that focuses on cardio gains.
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How To Cut Sugar Intake
Modifying your intake of sugars can help you reduce your levels of belly fat. When you drink sugar in the form of soda, sports drinks and fruit punch, it’s especially harmful because your body doesn’t register the calories. You don’t get full from sugary drinks and end up consuming more total calories as a result. Too many calories contributes to weight gain and fat development.
A man can switch from cola and sweet tea at meals to sparkling water with lemon or lime or just plain ice water. Drink your coffee with just a splash of low-fat milk or have it black and enjoy the taste of the beans. Finally, skip the mixed drinks. such as margaritas and punches, which are full of added sugar.
Actually, you’d be best off if you moderate alcohol consumption altogether. The calories in alcohol can cause you to gain weight; plus it lowers your inhibition and can cause you to snack and eat more in general. Stick to two drinks per day if you’re younger than 65 and just one drink per day if you’re older.
Dietary Changes To Get Rid Of The Spare Tire
A healthy diet is the perfect complement to your new exercise regime. It can also be the most difficult part of the process. Essentially, its important to choose lower calorie options, skip processed foods, limit sugar and practice portion control.
Choose lean protein sources such as eggs, nuts, fish and chicken, Wilson recommends. Increase your intake of fruit and vegetables, which contain fewer calories per cup than most other foods. The fiber in them will keep you feeling full for longer so you take in fewer calories throughout the day.
It is vital that men strive to achieve a healthy lifestyle as they age. Eliminating the spare tire is a crucial factor in the process of lowering health risks and staying in good physical shape. Contact an INTEGRIS Health physician today to assess your health needs.
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