Banishing your beer belly for good

Kiqplan, beer belly, exercise, health and wellbeing, fitness

Undertaking aerobic exercise will help you shift that beer belly. Pic credit below.

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.

The Dad Network

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.

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8 Comments

  1. July 25, 2015 / 6:13 am

    Fabulous tips John, the ap especially sounds fab. It is important to keep a track of things to keep your motivation up! Thanks for sharing x

    • John Adams
      Author
      July 25, 2015 / 7:49 am

      They are great tips aren’t they? Glad you found the post interesting Aby.

  2. July 25, 2015 / 8:48 am

    App sounds intriguing, will check it out.

    I also like the point about lifestyle. I guess its a vicious circle as things like caffeine, soft drinks, beer, etc, whilst great for helping with stress… can also increase it as well…

    • John Adams
      Author
      July 27, 2015 / 5:08 am

      I hope you get on well with the app. The stress issue is also an important one to keep in mind. Thanks for commenting.

  3. July 25, 2015 / 9:40 am

    This is fantastic John, I think Mr T would love this! I’m always trying to get him to drink more water..he’s a builder so it’s endless cups of tea (I wonder if that counts?!)
    Brilliant tips as always, happy Saturday! 🙂

    • John Adams
      Author
      July 27, 2015 / 5:02 am

      Thanks Amy. Yes, got to keep hydrated. You keep telling Mr T to drink water. Hope the other tips were usefult too.

  4. July 25, 2015 / 11:00 am

    Thanks for sharing these tips. As much as I hate to admit it, I need to keep an eye on my beer belly. Must be an age thing 😉

    • John Adams
      Author
      July 27, 2015 / 5:01 am

      And you….an Iron Man competitor! Thanks for commenting Al.