Excess belly fat in men is a serious health concern, as it is a major risk factor of several diseases. Storage of excess fat in men causes heart diseases. It also leads to high blood pressure, stroke, type 2 diabetes and metabolic syndrome. Men will have to work really hard to reduce the amount of fat all over the body in order to lose belly fat. Men need to burn more calories and consume lesser amount of calories so that they can accomplish their goal of losing overall belly fat. Exercising regularly, particularly opting for aerobic and strength training exercises will provide effective results in burning belly fat. However, these exercises need to be combined with a healthy and balanced diet for instant results. Here are a few exercises that will help men lose the extra flab.
Sixty to ninety minutes of moderate aerobic exercise at least five days a week should be done by men to burn belly fat and lose weight. Moderate aerobic exercises should be done in such a way that it makes men sweat and lifts up their heart rate. Running, walking, cycling, stair climbing, swimming and sports such as basketball are some of the best aerobic exercises that help lose belly fat in men.
Get a flat stomach through strength training exercises
Men keen on losing the extra flab must ensure that they follow an appropriate exercise regimen. At least eight to 10 strength training exercises twice a week is needed to burn belly fat in men. It is necessary to focus on all the major muscle areas including buttocks, thighs, chest, arms, upper back, lower back, shoulders and of course the belly.
Abdominal workouts to lose the extra flab
Men should opt for a variety of abdominal workouts that largely focus on midsection and core muscles. Crunches, ab wheel workouts and weighted crunch workouts are best for burning calories and strengthening your abs.
Get in shape with cardiovascular exercises
Men who are serious about getting in shape must opt for cardiovascular exercises. These exercises are most effective and help men burn belly fat easily. Treadmills, bicycling, stair climbing are some of the best cardiovascular exercises for a flat stomach.
Apart from exercise, diet plays a very important role in weight loss and helps burn belly fat in men. Here are a few foods that help burn belly fat in men.
- Consuming foods rich in lean proteins are best and most effective for burning belly fat in men. Fish, eggs, beans, peas and lentils are some of the sources of lean protein.
- Monounsaturated fats are very essential for men to lose belly fat. Men require nearly three to five servings of fat on a regular basis. You can get monounsaturated fats from foods like avocados, sunflower oil, peanut oil and sesame oil.
- Soy protein is good for reducing belly fat in men. Tofu and soy milk are rich sources of soy protein.