subject: How to Burn Stomach Fat for Men and for Good [print this page] How to Burn Stomach Fat for Men and for Good
As a man there are steps you need to follow in order to burn your stomach fat for good. Combat belly fat by reducing calorie intake as well as developing an exercise.
Add cardiovascular exercise to your routine. Work out five or six times per week for 30 minutes, concentrating on activities such as walking, jogging, biking or swimming. While strength training is important to build strong muscles, cardio workouts burn fat. Even if you can't fit the ideal amount of exercise into your daily routine, any exercise helps, so even 15 minutes walks is better than nothing.
Perform sit-ups or crunches to strengthen abdominal walls and define muscles. Start slowly and work towards a goal of 50 repetitions, then 100.
Tense your stomach muscles throughout the day and try drawing your naval into your spine. Perform these exercises anywhere, anytime, including when sitting and standing.
Reduce your portion size at meals. You must burn more calories than you consume to lose weight, so read ingredient labels carefully. Replace items like fatty meats, unhealthy dressings, sugary snacks and soda with fish, natural dressings, fruit and water. Eat more healthy fats such as avocados, olive oil and nuts. Whole grain breads and cereals are good options as they are low in fat and high in complex carbohydrates.
Eat five or six small meals throughout the day and record your calorie intake. This is a much healthier option than eating one big meal.
Men seeking to lose fat should engage in moderate to vigorous levels of aerobic exercise at least four to five times a week, for at least 30 to 45 minutes per session as is recommended by many leading health and fitness experts. To maximize fat loss, aerobic exercise should be done so that you reach 70 to 85 percent of your maximum heart rate, which is a vigorous, high-paced exercise level. To determine your maximum heart rate, simply deduct your age from the number 220. For example, a 35-year-old man would have a maximum heart rate number of 185 (220-35=185) beats per minute.
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