The right exercises can slim down your belly.
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Whether you want to slim down that so-called beer belly, or add some definition to your already slim waist, the right exercises can do the trick. To lose weight, your routine should include cardio and strength training so you burn calories and stimulate muscle tissue throughout your entire body. Then, when excess belly fat is gone, abdominal exercises can ensure that your flat tummy has some definition.
Cardio with An Added Boost
In addition to doing half an hour of moderate cardio on most days, men can benefit by periodically revving up their exercise intensity. By alternating between moderate and high intensity throughout your workout, you force your body to work harder and burn more calories and fat. These high-intensity intervals can be done twice a week, and effectively reduce belly fat, according to the American Council on Exercise. Whether you prefer to jog, walk briskly, ride a bike, row or exercise on an elliptical machine, speed up to a vigorous pace for one minute and then return to a moderate exercise pace to recover for two minutes.
Multi-Muscle Strength Training
Deadlifts, bench presses, lunges with lateral raises, squats with front raises, and step-ups with overhead presses, are just some exercise you can incorporate in your strength-training workout. These compound and combination exercises work multiple muscles at the same time for optimal muscle stimulation and fat burn. Aim to strengthen your muscles at least twice a week on nonconsecutive days. For an added challenge, minimize the rest periods between sets, so your heart rate stays up and you optimize results.
Men who solely do abdominal exercises in the hopes to slim their waistlines are setting themselves up for disappointment. These exercises don't reduce belly fat, but can be beneficial, because in addition to strengthening your abs, they add definition, which becomes visible when the excess belly fat is gone. As part of your strength-training routine, these exercises can include V-ups, lying toe touches, reverse crunches, bicycle crunches, and traditional floor crunches. You can also include core-stabilization exercises, such as front and side planks.
Remember Safety and Diet
In addition to regular exercise, a healthy diet is essential to slim your waist. It takes a deficit of 500 calories a day to lose one pound of fat in a week. By eating fewer calories you can contribute to this deficit. For instance, eat smaller servings and choose foods that are low in calories, over high-calorie, unhealthy foods. Dieting doesn't mean sacrificing nutrients. Ensure you consume veggies, fruits, reduced-fat dairy, whole grains and lean protein. Before starting a new workout routine and changing your diet, consult your doctor, to ensure that your planned regimen is safe for your physical condition.