Belly fat, clinically referred to as central obesity, is the accumulation of fat on the waistline. There are numerous health risks directly associated to belly fat in men -- including increased chances of heart disease, diabetes and varicose veins. Diet, lifestyle and genetics play a major role in the development of belly fat in men. By improving your diet and exercise habits you can successfully lose belly fat and strengthen your abdominal muscles at home.
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Monitor your diet. A poor diet is a major cause of belly fat. Stick to a diet high in vegetables, fruits, whole grains and lean proteins such as fish and chicken. Avoid deep fried foods, refined sugars, fast food and junk foods as they add unnecessary calories that are harder for your body to process.
Workout your abdominal muscles. Crunches are a very effective way to strengthen your abdominal region. Start with three sets of five repetitions daily and then move up to 10 to 20 repetitions depending on your strength levels. A good crunch consists of laying on the floor with your knees bent while keeping your feet planted on the ground. With your hands behind your ears, contract your abdominal muscles to raise your upper body up toward your knees. Avoid pulling on the neck and back during the movement.
Perform leg raises. They work out the lower abdominal muscles, commonly referred to as the "beer gut." Lay down on your back with your legs stretched and a slight bend in the knees. Your hands should be at your side. Contract your abdominal muscles to lift your legs up about 6 to 8 inches off the ground and then gently bring your legs back down until your feet reach the floor. Start with three sets of five reps daily and then work your way up to 10 to 20 reps a day.
Aim to get at least 30 minutes of cardiovascular exercise a minimum of four times per week. Easy exercises to do at home include push ups, jumping jacks, skipping and going for a walk. Although cardiovascular exercises do not focus directly on the belly, they help shed excess fat on your entire body and speed up your metabolism, which leads to a quicker loss of belly fat.
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