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How to Lose a Beer Belly
Do you want to know how to lose a beer belly fast?
Packed with calories in beers or ales in general you don’t have to drink very much to start putting on weight. It’s in fact a myth however that beer makes you fat. If you were to substitute your evening meal for 3 pints of beer then your body would be able to process the calories.
For most however, men eat then go out and drink or vice versa which therefore means the body converts the excess calories in the alcohol you drink of the food you eat into fat and stores it in convenient places around your body.
For men, the easiest of places to store fat in your body is around your stomach and that’s where a lot of the fat goes when you drink large volumes of beer.
So how do you lose that beer belly fat?
The first thing to do is to stop drinking so much calorie-laden alcohol. You must be careful however not to reduce your calories too much as this may damage your health because your body will start to burn not only your fat stores but also your lean muscle.
Starving oneself is not difficult so slow weight loss of around 1 to 2 pounds a week is medically advised. This can be achieved through good nutrition and exercise and a reduction in high calorie beer. If you drink in the evening, then limit your evening meal.
Slow weight loss programs will burn off fat and not muscle which will give you a strong chance of keeping the weight off the beer belly fat permanently.
How to lose a beer belly moderately quickly without starving yourself
Exercise is essential because the more you do the more calories you’ll burn. However, whilst a 10 km run, or a 2km swim is wonderful as an aerobic exercise as it develops endurance through your ability to absorb more oxygen, it is infact anaerobic exercise that speeds up your metabolism forcing that beer belly to disapppear quicker.
The most common form of annaerobic exercise is weight lifting, this you can research further. Men of all ages can start this sport but always seek advice prior to beginning a weight lifting routine. Aerobic exercise such as a quick run or 20 minutes on a bike is normally always advised to get the blood pumping.
How to trick your body into burning beer belly fat
There are 2 techniques that you can use to trick your body into burning more calories and enable you to lose weight faster.
Trick 1:
Replace some of the fat in your diet with lean protein. Eating 5 small meals a day like they do in South Esat Asia rather than 3 large meals will help your body burn calories that you eat easier, allowing you to lose that belly fat quicker.
Trick 2:
By reducing the amount of calories that you consume daily you will trick your body into keeping your same metabolic rate up by burning the same amount of calories at the same speed.
In conclusion, men are particularly lucky when it comes to losing weight as their metabolic rate is that much fatsre than women, whilst having the ability to avoid all the hormonal changes that inflict a ladies weight loss plan – so act now!
Losing beer belly fat is not such a daunting task as most men believe.
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Best Way to Lose Belly Fat
How to Lose Belly Fat for Men – 3 Step Plan
One of the many search terms men use when they’re looking to lose weight is “how to lose belly fat “.
This is mainly brought on by the daily diet of 3 large meals followed by the consumption of beer.
Beer is not the sole cause for belly fat but it’s estimated that over 80% of men in the West who are seeking to shed that belly and those love handles is brought on by beer.
Beer in itself doesn’t make you fat, this is the common misunderstanding amongst men. It is however that due to its high calorie volume doubled with food, your body is unable to break it down resulting in those added calories being stored as fat. In the case of men, around the waist.
So how do men lose belly fat?
Lose Belly Fat Step 1:
The first step is to change your daily eating habits from 3 large meals a day to 5 medium sized meals a day.
Avoid saturated fats such as fast food and frozen foods (as saturated fats are used to increase shelf life), and processed carbohydrates for example ice cream, pasta, tacos, potato chips and cakes etc.
Lose Belly Fat Step 2:
Exercise is obviously the next best step to eliminating stomach fat. Simply just working out on your abs is not the way to go.
Ab workouts are important but overall anaerobic exercise is the key. Fortunately being male you will have a much faster metabolism than women so gym work will really pay off quick. Running 8km’s or swimming 2 km’s is obviously wonderful aerobic exercise, but if it’s that belly you want to shed then using weights will have a quicker impact.
Lose Belly Fat Step 3:
There are many additional supplements men can take to speed up their metabolism, helping to burn the fat reserves quicker whilst surpresssing the appetite – but also check your diet carefully before choosing a weight loss supplement.
Obviously avoid “Free Trial Offers” at your peril. How a free trial offer can deliver results within 15 days is hogwash, plus you will then be autobilled approximately $80 within the first month screams out scam but fortunately men are much more clued up when it comes to such offers.
If you feel supplements will help assist your diet plan then make sure if it’s a high carbohydrate or high fat diet you’re consuming.
For example Alli, America’s number one weight loss pill for men may be effective at restricting roughly 28% of the fat you consume, but if it’s a high carb diet you are on, then it will have little effect.
There are a few carb blockers like fat blockers which do deliver, but alternatively fat burners are often considered more effective. As opposed to operating in the digestive system they work once digested after a solid gym workout where they continue to help your metabolism work at a faster rate for longer.
Most fat blockers, carb blockers or fat burners for fast or gradual weight loss often deliver appetite surpressant effects so you should consider this if you decide to opt for step 3.
Bottom line, men looking to lose belly fat should really see fast results if all of the above steps are implemented. For comprehensive advice on the Top 10 Ab Workouts by the American Council of Exercise, which can be carried out at home:
Visit: Belly Fat Exercises
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Belly Fat Exercises
Flat Ab Workouts for Men and Women
Want to know the most effective ab exercises? The following ab exercises are the results of the American Council on Exercise’s study to determine the most effective ab exercises. While ab exercises won’t spot reduce fat from the belly, strong abs are important for keeping your body healthy and protecting your spine. For more about flat abs, visit my Abs Page for articles, workouts, FAQs and more.
1. Bicycle Crunches
Bicycle Crunches
The Bicycle Crunche is the best move to target the rectus abdominis (i.e., the ‘six pack’) and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.
2. Captain’s Chair Leg Raise
Captain's Chair Leg Raise
The captain’s chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain’s chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Don’t arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps
3. Adductor Stretch with Crunch
Adductor Stretch with Crunch
The exercise ball crunch is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:
1. Start by laying on top of the ball with the small of your back being on top of the ball.
2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors.
3. Once stabilized proceed into a crunch and then return to the starting position.
4. Repeat this movement for the desired repetitions.
4. Vertical Leg Crunch
Vertical Leg Crunch
The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.
5. Torso Track
Torso Track
The Torso Track is a tough exercise because it can hurt your back if you’re not careful.
1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
2. Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you’ve gone too far.
3. Contract the abs to pull your body back.
4. Add tension by using more tension chords.
6. Long Arm Crunch
Long Arm Crunch
This move, ranked 6th in the ACE study, emphasizes the upper part of the abs. To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.
7. Reverse Crunch
Reverse Crunch
It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower. To do this move right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
8. Full Vertical Crunch
Full Vertical Crunch
In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso.
4. Lower down and repeat for 12-16 reps.
9. Hip Thrusts
Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.
10. Plank on Elbows and Toes
Plank on Elbows and Toes
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
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How to Get Rid of Belly Fat
One of the biggest mistakes men and women make when they train to lose that belly fat fast, is surprisingly wasting WAY too much of their time training their abs directly, pumping away with all manner of different abs-specific exercises.
When you over train by doing hundreds of reps of various crunches, leg raises, twisting exercises, etc, all of that time wasted directly training the abs could in fact have been better spent on a properly designed full body workout program that would basically elicit a much better metabolic response and increase the fat-burning hormone levels in your body as well.
If you speak to a qualified trainer, this is what they will tell you, after all, losing the belly fat that is covering the abs is the MOST important aspect for most men and women to finally make their abs visible.
However, pumping away with hundreds of crunches and leg raises will NOT cause much of a metabolic or fat burning hormonal response which is what you need to acquire if you really want to lose that stomach fat quick and get those abs to show.
Therefore, a full body training program and proper nutritional diet to help strip off that stubborn belly fat and reveal the six pack that’s hiding underneath, along with a (preferably natural) fat burning supplement is the most efficient way to achieve this.
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Often men and women attempt to tackle stomach fat exercises very differently, but the truth is that the best exercises are the best exercises regardless of gender.
Women however do shy away from weight training, and this is one of the most common mistakes women make, as THE most effective way to gain control over your body fat for life, is to maximize your lean muscle, as well as working that muscle hard through intense resistance exercise regularly. And as long as women control their caloric intake, they will not bulk up which is what most women are afraid of.
One other common mistake women and a lot of guys make too, is spending way too much time with slow cardio exercise. Whilst in some ways this is beneficial, this is simply not necessary. The way to combine high intensity resistance training into full body routines will provide enough of a “cardio” workout in itself if practiced correctly.
Question: So what’s the best weekly sample ab training program?
Answer: Programs which indirectly work the abs and the entire “core” area together. Additional abs-specific exercises should only be included into the routine generally about twice per week.
The “abs-specific” portion of the workouts should generally only take about 5 minutes at most with very little rest between each exercise.
Once people are past the beginning phase of gaining some initial ab strength, you should try to get away from exercises which are too easy.
For example, where someone can do 50 or 100 reps, as is frequently common with standard crunches, you should focus on higher resistance exercises that actually stimulate the muscle fibers to a much larger degree.
A good example of higher resistance ab exercises is hanging leg raises with a proper “pelvic curl up”. Most men and women who practice so much time on hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these major higher resistance exercises, which are crucial if you want to burn the fat faster by inducing a higher metabolic rate.
For 10 of the BEST Ab Training Exercises take a look at our “Belly Fat Exercises” listed above under “How to Lose Belly Fat”- (results of research by the American Council of Exercise on studies to determine the most effective ab exercises for men and women).