Regular cardio exercise contributes to weight loss.
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Whether you call it a beer belly, love handles, a gut, or spare tire, excess fat around your midsection increases your risk of serious conditions including sleep apnea, colorectal cancer, and heart disease. Although men naturally tend to store fat in their abdominal region, a healthy diet paired with an exercise routine that includes cardio and strength training can reduce your body fat and trim your waistline.
Get Off Your Butt
Moderate cardiovascular exercise for at least 150 minutes a week burns calories, which is essential to lose weight. Engage in exercise that works your upper and lower body. For instance, walk briskly while pumping your arms back and forth, pedal on an elliptical machine with moving handles, or use a climbing apparatus that moves your arms and legs, mimicking the motion of climbing straight up a wall. During your workout, integrate high-intensity intervals, which according to the American Council on Exercise effectively burns body and belly fat. Regularly speed up to a vigorous pace for 30 seconds to one minute. For instance, alternate between a short jog and sprint.
Sports that Blast Fat
Adding variety to your cardio routine is essential to keep your workout fun and challenging. Rather than getting bored by doing the same cardio each time, consider participating in group sports. Volleyball, racquetball, tennis, basketball and soccer, for instance, burn a lot of calories and help trim your midsection. They also add a bit of competitive spirit into the equation, which can make exercising more enjoyable and less of a dreaded task.
Lift Pounds to Lose Pounds
Strengthening your large muscle groups, such as your chest, back, legs, arms, hips and abdomen, helps maintain and increase muscle tissue. Muscle uses up a lot of calories just to maintain itself so you'll burn calories even while you're sleeping. Compound and combination exercises are best, because they work multiple muscles simultaneously for optimal results. Exercises can include deadlifts, bench presses, lunges with lateral raises, or squats with overhead presses. Strength train your muscles at least twice a week on nonconsecutive days.
Add Some Definition
Abdominal exercises are effective as part of a full-body strength-training routine. On their own, they won't reduce belly fat, because spot reduction isn't possible. They do strengthen your abdominals under the fat, however. When your belly fat reduces, these targeted exercises will ensure that your stomach will show some definition. Include abdominal-strengthening exercises, such as floor crunches, V-ups, reverse crunches, lying toe touches and bicycle crunches. Also, include exercises such as the floor bridge, and front and side planks, to promote core stabilization, which is essential during ab exercises.
Prioritize Safety and a Healthy Diet
Eating healthy while trying to slim down your waistline is essential to your success. Filling up on fatty, sugary, high-calorie foods is only going to make you gain back the calories you've burned through exercise. Instead, fill up on veggies, fruits and whole grains, and also include lean protein, such as skinless chicken and fish, and reduced-fat dairy. Make nutritious, low-fat choices and reduce portions by 10 to 15 percent, as recommended by the American Council on Exercise. Before changing your diet and starting to exercise, consult your doctor, to ensure that your planned weight-loss regimen is safe for your physical condition.