The Most Reliable Approach In Losing Belly Fat For Men

The Most Reliable Approach In Losing Belly Fat For Men
Source – Cleveland Clinic Health Essentials

Is it necessary to get rid of your belly? Is your belly getting out of hand? No, you’re not the only one. In general, men tend to put on weight around their midsection. The best approach to eliminate belly fat for guys might be difficult since professionals tend to debate on the optimal strategy.


 Medically reviewed by Dr K on 24th May 2022.

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  1. Why The Need To Lose Belly Fat?
  2. Health Impacts
  3. Exercising Or Dieting?
  4. Belly Fat Reduction

The Most Reliable Approach In Losing Belly Fat For Men

Is it necessary to get rid of your belly? Is your belly getting out of hand? No, you’re not the only one. In general, men tend to put on weight around their midsection. The best approach to eliminate belly fat for guys might be difficult since professionals tend to debate on the optimal strategy.

To get rid of your belly, you need to follow a diet and exercise regimen. The first step in your programme, though, may surprise you: a visit to the doctor.

Source - Healthline

Why The Need To Lose Belly Fat?

Reducing your total body mass is likely a good option if you are obese. However, it is important to pay particular attention to abdominal fat. Holding on to belly fat has been proved to be especially harmful to the human body, according to recent studies.

A large waist circumference has been linked to an increased risk of heart disease, metabolic syndrome, and type 2 diabetes in several studies.

So, how big is too big? In order to determine whether you are at an elevated risk for certain conditions, the National Institutes of Health recommends taking a belly measurement right above your hip bones if you are above 40 inches (35 inches for women).

Health Impacts

Studies show that even if your BMI is within the usual range, additional weight around the belly might be dangerous, particularly as we get older. A larger waist circumference was shown to be related to an increased risk of mortality in older adults, regardless of BMI, in a study of over 100,000 men and women.

As you may have guessed, your waist circumference is only one piece of information that your doctor will evaluate when assessing your overall health risk. However, if you and your doctor conclude that belly fat increases your risk of heart disease or even mortality, it may be the push you need to lose your belly.

Exercising Or Dieting?

That tummy has to be slimmed down somehow, right? It’s not unexpected that food and exercise must be taken into account in order to find a solution. But which one is more important?

Diet treatments tend to do better for weight loss if you have to choose one. The amount of calories you eat is more essential than the number of calories you burn in the short term (3-6 months).

Tom Venuto, best-selling author and fat-loss specialist, believes men make a classic workout blunder by ignoring the crucial connection between diet and exercise while trying to lose weight.

An easy-to-follow diet plan based on the principles of Burn the Fat, Feed the Muscle may help you achieve a healthy weight and build lean muscle mass.

This does not, however, imply that you should abandon your exercise regimen in favour of a healthier diet. Having a regular workout routine is important if you want to lose weight and keep it off for good.

Belly Fat Reduction

At Matt Griffin’s gym in Manhattan, the majority of his clients are men. A slender physique needs a mix of cardiovascular exercise and weightlifting, he explains to Verywell Fit.

The mix of weight training and cardio keeps the body guessing and reacting to the stresses being put on it,” says him. According to Griffin, HIIT (high-intensity interval exercise) is the best way to burn fat and target the midsection.

That means you may want to give up your favourite abdominal curls. Griffin disputes this assertion. “Getting great abs is about more than just doing a bunch of situps.” According to him, abdominal exercises should target the whole body. Functional training is something he suggests to his clients. “Core training that incorporates the movement of the entire body is more relevant to everyday life,” he explains. When it comes to getting a flat stomach, he recommends Pilates and Gyrotonic exercise.

Even if you can’t go to a gym, there are plenty of workouts you can perform at home that can help you lose weight.

Plank exercises are an effective way to strengthen all of the muscles in your core," football trainer Brian Martin, CSCS, argues that plank workouts are an efficient approach to improve all of your core muscles. Martin, who has worked with a bunch of professional athletes tells Verywell Fit, “the plank works dozens of muscles all at once. It is a much more complete exercise than abdominal crunches or situp.

Martin now utilises a product called the Stealth Core Trainer with his clients. The plank-based ab trainer uses smartphone games to keep the user motivated while working their abs.

Your body is placed in a precarious position due to the board’s imbalance, which requires careful manipulation to gain points. Aside from the distraction provided by the gaming system, the stability necessary to gain points in the game also helps to shape a tighter core.

Anyone may begin a plank routine at home, whether of whether they have access to a Stealth trainer or not. Since the core heals rapidly, “Planks can be done daily," says Martin, “because the core recovers quickly." Beginners should start with 30 seconds and work their way up to three minutes every day after that.

If you want to get the most out of your exercises, he advises that you continue to undertake full-body workouts for at least 30 minutes 3–5 days per week, coupled with a well-balanced diet.

According to Griffin’s view, a complete weight loss and belly fat reduction regimen are essential to success. It’s not just about what you eat or how much time you spend at the gym. It’s possible that losing weight has an effect on how long you live. Talk to your doctor about developing a long-term healthy diet and exercise routine that will help you maintain a lean and healthy body for the rest of your life.

Sources

  1. https://www.verywellfit.com/how-to-reduce-belly-fat-3495322
  2. Siren R, Eriksson JG, Vanhanen H. Waist circumference a good indicator of future risk for type 2 diabetes and cardiovascular disease. BMC Public Health. 2012;12:631. doi:10.1186/1471-2458-12-631
  3. National Heart, Lung, and Blood Institute. Assessing Your Weight and Health Risk. 2020.
  4. Jacobs EJ, Newton CC, Wang Y, et al. Waist Circumference and All-Cause Mortality in a Large US Cohort. Arch Intern Med. 2010;170(15):1293-1301. doi:10.1001/archinternmed.2010.201
  5. Johns DJ, Hartmann-Boyce J, Jebb SA, Aveyard P. Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons. J Acad Nutr Diet. 2014;114(10):1557-1568. doi:10.1016/j.jand.2014.07.005

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