One too many brewskis can turn your abs of steel into bowls full of jelly. The bad news? That flab on your front will take awhile to break free. The good news? It's entirely possible get that six-pack back!
- Skill level:
Drink fewer beers. Okay, okay, this seems silly and obvious. But it's entirely true. If you want to lose that beer belly, you're going to have to reduce your daily intake of ale.
Head to the doctor. It's tempting, but don't skip this step. A quick appointment with your physician or a nutritionist can help get you on the right track. Their information will be accurate and can save you time in the long run.
Incorporate cardiovascular exercise in to your daily routine. If you don't exercise, you will have to start right away to shake that beer belly. Cardio-intense workouts are best when it comes to getting rid of visceral fat (one of the fat types in your belly). Try fast walking, running, weight-lifting or an elliptical machine--anything that gets your heart pounding.
Maintain an ab workout that fits into your schedule. Abdominal exercises such as crunches or sit-ups will help decrease that tire around your waist. Check with a personal trainer, your gym manager, or an ab expert before launching your ab-fabulous workouts. It's better to do 25 sit-ups the correct way, rather than 500 the wrong way!
Eat right. Again, another obvious one, but just as important. Cut calories based on your body's metabolism. If you know your body has a faster metabolism, lowering your fat intake will make a significant difference. If your metabolism is slower, it will be beneficial to cut fat as well as some carbohydrates and increase your non-fatty protein. This does not mean go on the Atkin's diet--you still need carbohydrates for energy!
Work your transverse abdominus. The transverse abdominus (TVA) is the muscle being worked when you "suck it in." In other words, it's one of the muscles hiding behind that beer belly. To truly get at the TVA, take a finger and place it on top of your belly button. Next, suck in your belly, but keep your finger in the same place. (Try not to take a big breath while doing this.) Hold your belly in for 5 to 10 seconds, then release it back to your finger. Once you get the hang of this TVA exercise, you can squeeze your ab muscles while holding your belly in.
Tips and warnings
- Sit up straight! Your posture makes a huge difference. Slouch and you'll be showing off that beer belly to the whole world. Straighten up and you'll be able to fool at least a few people!
- Sit-ups alone will not help you lose a beer belly. Even if you have the tightest ab muscles known to man, you can't get rid of that unwanted fat without a better diet, cardio exercise and yes, less beer!