Hey guys, I'm back! How are you all doing today? Anyway, here's another post dedicated once again to all my awesome male readers. This time, I'll help you find out how to lose that bulging beer belly and keep it off for sure.
Just to clarify, beer bellies aren't always caused by swigging too much beer. Beer is around 140 calories per 12 ounce bottle and contains a lot of calories thus frequent indulging can indeed extend your waistline. But fat in all areas of the body develops when calories that are taken in are not burned through regular exercise or physical activities. The body won't know the difference whether the calories are from beer or from the food you eat. So yeah, beer belly is caused by having too much beer or just having too much unburned calories.
So, what are the things you can do to get rid of your beer belly? Go ahead, read on!
How To Lose Your Beer Gut
EXERCISE Exercising is the best way to lose a beer belly. According to experts, cardio is the best exercise to lose weight from every part of the body. Cardio exercises like running and swimming are high calorie burning workouts that will increase your heart rate and your metabolism, thus burning your fat.
Here is a simple cardio workout from BeerBelly.co that you can try:
Start by squatting one time then do 10 pushups, and rest for 30 seconds. Do 2 squats followed by 9 pushups then take a 30-second break again. Follow this with 3 squats and 8 pushups, then the 30-second break. Keep doing this until you reach 10 squats and 1 push up.
WALK, BRISK WALK AND JOG Jogging or brisk walking was found to be more effective than resistance or weight training in losing belly fat according to this article which was based from a study published on American Journal of Physiology, Endocrinology and Metabolism. Additionally, this study from Journal of American Medical Association (JAMA) showed that men who were asked to reduce their daily steps from 10,000 to about less than 1,500 had gained 7% increase on their visceral or belly fat after just two weeks. So aim for 10,000 steps a day and lose those extra inches around your waist.
WEIGHTS According to an old issue of FHM magazine, a study at the university of Maryland found that men shed an average of 4 lbs of fat from the the abdomen and added the same amount of muscle doing nothing but weight training. The results however became visitble three to four months after starting training.
Confirming this is an article from About.com which says that high intensity weight training is one good way to burn abdominal fat. High intensity training basically means that you need to do weight training at a higher heart rate -- brief, infrequent and intense. Consult your gym instructor for a weight training program that's suitable for you.
EAT RIGHT Wikihow says that in order to lose your beer belly you need to:
- Reduce your calorie consumption.
- Choose whole grains over refined grains. Whole grains (i.e. wheat, oat, and brown rice) have more fiber, iron and vitamins compared to refined grains (i.e. white rice, white flour, and white bread) whose fiber and nutrient content have been stripped off after being processed.
- Eat the better fats. Which means -- NO to trans fat and YES to mono-unsaturated fats (MUFAs) that come from foods such as avocados, nuts, seeds, soybeans, and chocolates. Trans fats are usually found in margarines, crackers, cookies -- anything that's made with partially hydrogenated oils. You gotta avoid those.
- Get more fiber into your diet. Soluble fiber lowers insulin levels which can speed up the burning of your belly fat. Good sources of soluble fiber are barley, nuts, oats, seeds, beans, apple, citrus fruits, cherries and other fruits and vegetables. Leave the skin on you fruits and vegetables because that's where most of the fiber is. However, it is suggested that you add fiber to your diet gradually so the natural bacteria in your digestive system will have sufficient time to adapt to your new fiber intake.
VACUUMS Here's a technique you can do even while just waiting in line at the bank or queuing to get your coffee. Expel all the air in your lungs, then suck your gut in as far as you can go. Repeat this five or six times a day for a visible result after a month.
STAND-UPS Here's another technique which can help you to get rid of that beer belly: pull your belly inward like you're putting on a seatbelt and don't relax. Doing this regularly will tighten up your deep abs and support your back.
MOTIVATE YOURSELF Belly fat is closely linked with cardiovascular diseases, diabetes, and cancer. Understanding these health risks can motivate you to get rid of your belly fat. These "visceral" or belly fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they're located right next to and in between organs in your abdominal cavity doesn't help either. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes. And if you must know, according to researchers from Germany on this article, fat accumulated in the abdomen can be far more dangerous to your health than fat on other parts of the body. Knowing these risks can definitely give you that push to do something about your beer belly.
CUT-DOWN Well you need to stop the culprit from giving you that extra flab in your tummy so you definitely need to cut back on the booze. Alcohol contains tons of calories so if you can trim down your usual dosage, over time you'll certainly notice a big difference on your beer belly.
And yeah, I found a very good tutorial if you wanna extend your quest from losing your beer belly into having that desired 6-pack abs. Here's the LINK.
There you go, hope you found this post useful. See ya!
See more posts on this category: GUY STUFF
 - FHM Philippines Issue #53, November 2004, p112
*Photo taken from Google Image search.*Facts were gathered from the Internet with a link back to the source within the article.
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