Believe it or not, we’ve had some sunshine this summer. Some of us guys will be pulling on shorts and t-shirts that haven’t been worn for a while, only to discover they no longer fit. Others will be going off on holiday and will pile on a few kilos enjoying themselves. This guest post from Kiqplan outlines what you can do to get in shape and shift your beer belly.
Summer has arrived, and for many men this means stripping down to their swimwear and enjoying some leisure time by the pool or on the beach. However, if you’re concerned that your body isn’t exactly in the healthy state it should be, now is the time to take action. That annoying beer belly won’t lose itself though, but with a little hard work and will power, you can get rid of it for good.
1. Start burning fat
Any successful weight loss plan for men involves the burning of fat. Most experts recommend performing at least 75 minutes of aerobic activity per week, which should be performed rigorously. Although the definition of rigorous is a subjective one, you’ll know your body is working hard if you’re out of breath and your heart is racing.
How you take exercise is entirely up to you. You can simply buy a fitness DVD and workout in the comfort of your own home. Alternatively, you can hire a personal trainer, join a gym or take up jogging. However, if you want the advice, guidance, and motivation that only a personal trainer can deliver, you can get it relatively cheaply with the Kiqplan Beer Belly Blaster coaching app. This intuitive digital weight loss plan is compatible with Android and iOS devices, as well as with most activity trackers. The app will provide you with workout videos and exercise tips aimed at getting you ready for a summer on the beach.
2. Get on your bike
As well as burning fat, rigorous cycling is known to engage the abdominal muscles. Get on your bike, and cycle fast and hard for five minutes at a time – punctuated by three minutes of gentler cycling. You can either get on a real bike and hit the roads, or use a stationery bike in the gym or at home. Regular cycling will also work most muscle groups in your legs, which are essential for a beach-beautiful body.
3. Work your abs at every opportunity
In order to tone and condition your stomach, you will need to work key muscles at every opportunity. Whether you are at work or in your own living room, look for chances to perform some very simple abdominal exercises. For instance, lie on the floor with your feet and knees in the air, and start to pedal an imaginary bicycle. Put your hands behind your head and lift your shoulders for added difficulty. Crunches are also very simple exercises that will tone your stomach over time.
4. Change your lifestyle
A sedentary lifestyle is a common factor in the development of a beer belly, but there are other factors. Of course, drinking lots of beer and alcohol obviously plays a part too, but so can smoking and eating the wrong foods. The worst thing you can do in your search for a flat stomach is to put yourself on a crash diet, as this will send your body into starvation mode and leave you lacking energy. Avoid junk foods, limit your fat intake to no more than 20 percent of your daily calorie allowance, and fill up on lean meats, fruit and vegetables.
Research has shown that the cortisol produced when you are stressed and anxious can lead to hunger pangs and cravings for comfort food. It is therefore essential that you manage your overall well-being. This means staying hydrated with at least two litres of water a day, getting enough sleep and embracing relaxation techniques.
There is no quick-fix when it comes to banishing your beer belly, but with the right advice and the motivation to change your ways, you’ll be strutting your stuff on the beach with your new six-pack in no time.
Pic credit: United States Government. Image not subject to coyright law.
Disclosure: To see my disclosure policy, please follow this link. This post was produced in collaboration with Kingplan and I was compensated for my efforts.