Flattening the stomach area for a man can be very difficult due to male-pattern fat storage, which can cause fat to accumulate in the middle. Moreover, the metabolic rate declines with age, exasperating the problem. Men can take control of their midsection by changing their food choices, lifestyles and exercise habits. Flatten your stomach before summer by committing to your goal and seeing it through.
Step 1
Do targeted abs training workouts two or three days per week. Simplify your abdominal training by selecting one exercise for each area of the midsection and doing circuits, says "The Abs Diet." For example, you might choose declined crunches for the upper abs, hanging leg raises for the lower abs, side jackknifes for the obliques or love handles and negative crunches for the transverse abdominis and hyperextensions for the lower back. Do one set of each, for 12 to 20 reps, in quick succession with little to no rest between them. Then repeat the entire circuit of five exercises for one or two more sets.
Step 2
Add 30 minutes of cardio after your abs workout. According to "Combat the Fat" author Jeff Anderson, timing your workout this way may help to directly target the fat in your abdominal area. He also recommends doing low to medium intensity cardio such as walking on the treadmill on an incline or using the elliptical machine at a steady pace. Do cardio up to five or six days per week, two times a day if needed. The more fat you have to lose, the more cardio you can do to speed up your results.
Step 3
Time your resistance training before your cardio. According to "Xtreme Lean" authors Jonathan Lawson and Steve Holman, doing your cardio before weight-lifting is a huge mistake because it burns up your primary fuel source for muscle contraction before you lift a single dumbbell. By timing your workout their way, you burn all of your muscle glycogen or stored carbohydrate fuel during your weights workout, forcing your body to turn to fatty acid stores for energy during cardiovascular exercise.
Step 4
Drink eight 16-oz glasses of water every day. Start by having a glass at each meal. Also, get a good reusable water bottle and sip as needed throughout the day. Sometimes the body perceives dehydration as hunger, causing you to load up on unnecessary calories. Moreover, water acts as a "universal solvent" and a natural fat burner in the body, according to "Combat the Fat."
Step 5
Eat more often. "The Abs Diet" book by David Zinczenko suggests that you think of it in terms of hourly energy balance. If you eat too many calories at three meals out of the day, then your body has no energy during the rest of the day. In fact, those with the largest energy imbalances statistically make up the most obese individuals. Aim for six meals and/or snacks a day, spacing them two or three hours apart to create energy balance.
Tips and Warnings
- See the Exercise Guide in Resources if you do not know how to perform the suggested abdominal exercises. Have a cheat meal one day out of the week to give yourself a vacation from dieting. It actually speeds up your metabolism.
- Never take in fewer than 1,200 calories per day unless you are under a doctor's supervision.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2006
- "Combat the Fat"; Jeff Anderson; 2008
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