As much as beer guts are acceptable on men, no man wants one. The good news is that there are steps you can take to get rid of it. Be prepared to make a few sacrifices and exert yourself more than usual. But bear in mind, the end results are worth it.
With every good news, there is always some bad news. The bad news in terms of getting rid of that gut is that there is no method to simply spot treat that area. If you want that six pack, you have to lose weight.
The Department of Health and Human Services gives an extremely basic criterion to make this happen. The first step is to reduce your calorie intake. Cut portion sizes and swap a few fried snacks for fresh fruits and vegetables and you will see a noticeable difference. The next step is to increase your physical activity. Adults should aim for two and a half hours of moderate aerobic activity or one hours and 15 minutes of vigorous aerobic activity.
Throwing in strength training will not only give you a more toned look, but it will also help you to maintain your weight loss. Stagnant fat does not burn calories. Muscles, on the other hand, burn calories around the clock just by existing; they burn calories without even being used.
While you cannot lose weight in certain areas, you can easily tone the muscles where you desire. If it’s your gut you want tightened, there are exercises can show your off your six pack after you stop hiding them behind the gut.
Incline Reverse Crunch
The incline reverse crunch is ideal for targeting the abs. You will need ankle weights for this exercise to work the most efficiently. Start by laying on a bench with the weights strapped on. Grab the bench with both hands behind your head. Raise your knees while keeping them bent until they are above your waist. Then lift your hips off the bench reaching towards your head. Do 3 sets of 10 reps. When beginning your ab routine, this will be grueling, but the results are undeniable.
While the incline reverse crunch will strengthen your abs, the weighted crunch will add more bulk for a more defined six pack. This is the class training exercise, and for good reason. Swap the ankle weights for a weight disc. Lie on your back flat on the floor and hold the disk to your chest. If you do not have a weight disc, any set of weights will work as long as you hold them consistently together. With your knees bent and your feet flat on the floor, lift your shoulders off the floor towards your knees. Hold for a count of two, and do 3 sets of 10 reps.
Weighted Russian Twist
The first two exercises will focus on the front and center abs, but the weighted Russian twist will work the sides to complete the entire look. Begin by sitting upright on the floor with your legs out in front of you with a slight bend. Hold a dumbbell in each hand and hold your arms parallel to the floor. Lean back until your body is at approximately a 45 degree angle. Keep your arms straight so that they are also at an angle. Twist your torso to the left while keeping your back straight and hold for 2 seconds. Return to the center position and repeat on the right side. Again, do 3 sets of 10 reps. This exercise will be especially challenging because it works muscles that are generally ignored during daily life.
Getting rid of that unneeded padding on your stomach is good for your overall health. Building muscle will maintain that health with the added benefit of defining the physique of your dreams. The only way to do this is by adding weights to the exercises. Doing 200 sit ups every day will increase your endurance, but do relatively little for your look.