Tummy fat in men is caused by two different types of fat in the body. The first type is visceral fat, which is a layer of fat that forms beneath the abdominals. The second type is simple fat cells that form on top of the abdominal muscles. Most men have a little bit of both, which means that simple exercise will not do when toning the tummy. In order to lose tummy fat you must take a dual approach to revising your lifestyle.
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Reduce your caloric intake. You must burn 3,500 calories to lose just one pound of fat. Record your caloric intake for three days before starting your diet; record calories from drinks as well as food and snacks. Add up each day's calories separately and you should get an idea of the calories you consume on an average day. Cut your calories by 500 calories and you'll lose one pound a week. An average man should consume 1,700 calories daily.
Begin a cardiovascular routine. Cardiovascular exercises will help you burn fat over your entire body and improve your cardiovascular health. This is important not only for the weight-loss benefits but because excess belly fat increases your risk of heart disease, according to Christian Finn, founder of the website "The Facts about Fitness" and featured trainer in Men's Health Magazine. Some cardiovascular exercises include jogging and running on or off a treadmill, using a rowing machine, cycling or riding a stationary cycle, rollerblading. All of these exercises will burn fat from your entire body and take you one step closer to a flat stomach.
Train your core muscles, the muscles in your upper body. Strengthening these muscles will help you lose belly fat. One key core muscle exercise is called the plank. To perform the plank, lie flat on your stomach propped up on your forearms with your palms facing the floor. Curl your toes under and push off of the floor, lifting your entire body up into a straight line. Hold this position for 15 to 20 seconds while keeping your back straight and abdominals flexed. Release and slowly lower yourself back to the floor. Repeat this exercise three to five times a day five days a week.
Tips and warnings
- Always consult with your doctor before changing your diet or beginning any exercise routine.
- Reducing your calorie intake by too much can cause weakness. Never consume less than your recommended minimum calorie intake.
- Beginning any exercise program can cause strain on your muscles; never push past your comfort level as you risk damaging your muscles.
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