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Guys, is it time to get rid of your gut? Is your waistline expanding beyond your control? Men often hold weight in their midsection. But trying to find the best way to lose belly fat for men can get confusing because experts often disagree. As you might expect, the best program to get rid of your gut involves diet and exercise. But what you might not expect is that your program should start with a trip to your doctor.
If you are overweight, reducing your overall body size is probably a good idea. But belly fat deserves special attention. Research has shown that holding abdominal fat can be particularly problematic for your health. Numerous research studies have shown an association between an increased waist circumference and an elevated risk for heart disease and other conditions, including metabolic syndrome and type 2 diabetes. So how big is too big? If you measure your belly just above your hip bones and your measurement is over 40 inches 35 inches for ladies then you are at an increased risk for certain conditions, according to the National Institutes of Health.
Even if your BMI is normal, some studies still suggest that holding excess weight around your midsection can be problematic, especially as we age. An evaluation of overmen and women aged 50 and over showed that regardless of BMI, an elevated waist circumference was associated with a higher risk of death in older adults.
Of course, your waist circumference is only one measurement that your doctor will use when evaluating your overall risk for different medical conditions. But if you and your physician determine that belly fat puts you at higher risk for heart disease or even death, then it may be the motivation you need to get rid of your gut. Not surprisingly, the solution requires careful attention to both diet and exercise. But which component matters more? If you have to pick just one, diet interventions tend to be more effective for losing weight. In the short term monthsthe calories you consume are more important than the calories you burn.
Book author and fat-loss expert Tom Venuto says that one of the most common workout mistakes made by men is to ignore the important relationship between diet and exercise in reaching weight loss goals. His book, Burn the Fat, Feed the Muscleprovides a helpful guide for creating a personalized diet plan that is higher in protein and full of healthy carbs and essential fats to reach a healthy weight. If you want long-term success on your weight loss journey, a proper exercise regimen is absolutely necessary.
New York fitness trainer Matt Griffin works at a gym where the clientele is mostly men. He says that getting a lean body requires a combination of cardiovascular training and lifting weights. So, does this mean you should ignore those popular abdominal curls?
Not exactly, says Griffin. He recommends functional training to his clients. He specifically prefers Pilates and Gyrotonic training for men who want to get flatter abs. If you don't have access to the gym, there are other exercises that can help trim your tummy, and many of them can be done at home. Martin has trained numerous pro players and says that "the plank works dozens of muscles all at once.
It is a much more complete exercise than abdominal crunches or situp. Currently, Martin uses a product called the Stealth Core Trainer with his clients. The plank-based ab trainer engages the user with smartphone games for a challenging ab workout. The unbalanced board puts your body into an unstable position that has to be manipulated to reach targets and score. Not only does the game system take your mind off the workout, but the stabilization required for you to win points in the game also helps to sculpt a tight core.
With or without the Stealth trainer, anyone can start a plank program at home. For besthowever, he says that people should still do full-body workouts at least 30 minutes 3—5 days per week along with a Hung hard needing to loose it nutritional plan. Griffin agrees, emphasizing the importance of a comprehensive program for losing weight and getting rid of belly fat.
Trimming your waistline could impact your longevity. Take the time to talk to your doctor and develop a lifelong plan of healthy eating and vigorous exercise to get lean and stay fit for life.
Looking to lose weight? Our nutrition guide can help you get on the right track. Waist circumference a good indicator of future risk for type 2 diabetes and cardiovascular disease.
BMC Public Health. National Heart, Lung, and Blood Institute. Assessing Your Weight and Health Risk. Arch Intern Med. J Acad Nutr Diet. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any. These choices will be aled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Why Lose Belly Fat? Impact on Health.
Diet vs. Getting Rid of Belly Fat. Was this helpful? Thanks for your feedback! Up. What are your concerns?
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