Fitness Tips for Men: How to Lose Belly Fat & Get Six-Pack Abs?

Are you thinking about losing your big belly rather than about getting the six-pack abs? Below you will find a simple and effective way to quickly remove fat from the abdomen.

Why does the belly grow?

1.Excessive caloric intake

Despite the fact that most overweight people tend to link their ample figure to genetics and age changes, it is the excess of energy coming from food that is the most significant factor of gaining excess weight.

Sweet foods

In addition to the fact that sweet foods contain calories that go directly to fat stores, such food only fuels the feeling of hunger, forcing the person to long for something sweet again and again. The time required to fully absorb the calories of one can of cola is 30-40 minutes, while a portion of meat with a garnish of green vegetables, equivalent in calories, will be digested and processed during 3 to 5 hours.

Fatty foods

The relationship between eating fatty foods and body fat is far from being as simple as many people think. Most types of natural fats are more useful for health, and their exclusion from the diet threatens to disrupt the metabolism. The problem of fat is overeating and a harmful combination of nutrients in foods – almost all the “wrong” fatty foods contain a significant amount of simple carbohydrates.

Salted foods

Though it seems so inconspicuous, plain table salt is the strongest taste enhancer. By reducing the amount of salt in foods, you will significantly reduce their consumption because the food will seem tasteless. In addition to the fact that salt causes overeating, it increases fluid retention in the body, which is another important reason for gaining excess weight.

2. Sedentary lifestyle

It is important to understand that a reduction in physical activity leads to accumulating fat only in case of the high caloric intake. Most weight loss systems of the last century were based on the minimization of movement, rather than on jogging and aerobics.

3. Hormonal problems

Of the total number of people who have increased body weight, only a few really have genetics that is prone to fatness. Even metabolic disorders due to low iodine intake in the diet are quite rare.

Belly fat: consequences

What can excessive belly fat in men lead to?

1. Decreased intellectual capacity

More and more scientific research suggests that obesity reduces the mass of the brain, lowering the intellectual capacity of a human being. The consumption of a large number of simple sugars also plays a negative role.

2. A decrease in testosterone levels

The more fat is stored in a male body, the stronger this fat affects the transformation of testosterone into estrogen. The result is the female type breast growth, a decrease in muscle mass, and a decrease in libido.

3. Chronic health problems

Excess weight and a large belly are a serious factor in the disturbance of metabolism and immunity. Internal organs shift from their normal position, the load on the bones and joints increases, and the gait changes.

4. Exacerbation of obesity

Having a medium-sized belly triggers a dangerous mechanism for further weight gain. The more actively the man ignores his excess weight, the faster this excess weight grows, creating ever more serious health risks.

How to get rid of fat in the lower abdomen and remove soft sides? Here is the best strategy for training and recommendations for drying.

How to remove fat from the belly and sides?

1. Reconsider your eating habits

The fight against excess weight should not begin with shocking sports engagement and strict diets. Instead, there should be a smooth change in diet, a reduction in the amount of food with a high glycemic index, and an increase in the proportion of vegetables and fresh fruits. The more carefully you move to a real diet, the longer you can stick to it, and the easier it will be for you to return to a normal weight and a flat abdomen.

2. Set a monthly goal

The more specific your motivation is, the more chances of success you will have. In this case, constancy is much more important than a single effort. Start with a feasible goal such as “lose 5 kg per month” or “remove 5 cm from the waist in a month”. After half a year, you will thus lose 30 kg or minus 30 cm from the waist. If you set yourself an unrealistic goal (“lose 15 kg per week”), you will easily forget about it and return to the beginning.

3. Start a simple diet

Remember that the diets for weight loss show much greater efficiency in men than in women. Keeping to even such simple diets as the Mediterranean diet or paleodiet can significantly reduce weight in the first weeks without any physical activity. However, one has to stay away from the temptation of getting quick results and avoid aggressive diets because the lost weight will return.

4. Take up sports carefully

If you have never been engaged in jogging, do not try to train your body to run for 30 minutes every day. The result will be pain in the knees rather than the loss of excess weight. In addition, men are often inclined to overestimate the cost of calories from physical activity, quickly returning to their normal diet and gaining weight again.

5. Study scientific materials on the topic of fat burning

After you notice the first results of weight loss, study the “theoretical part” about how to lose weight properly. Understanding how the body gets rid of excess fat, you can direct your efforts to what really works. You will not waste time doing meaningless weight loss exercises that do not affect the size of the waist at all.

6. Replace fat with muscle

Gaining more muscles will not only increase the level of testosterone in the body, thereby accelerating the natural burning of fat, but will restore your self-confidence and increase sexual attractiveness. However, it is important to distinguish between the goals of burning excess fat and building muscles – unfortunately, the body cannot effectively combine them.

7. Strengthen the abdominal muscles

Turn to the exercises to strengthen the abdominal muscles only after you can hide the belly under the T-shirt. Remember that any person has six-pack abs, but in many people they are hidden under a layer of fat. Exceptionally correct nutrition rather than physical exercise can preserve your normal weight and make the belly flat.

Since the main cause of abdominal growth in men is an excessive caloric intake of food, adherence to the simplest rules of proper nutrition can show a significant reduction in excess weight even without additional physical activities.

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