The Problem With Belly Fat
Belly fat isn't just an appearance issue. It's a sign of a health problem, especially for men. Having a bit too much around the middle has been linked to heart disease, diabetes and other conditions. But there are exercises that target the stubborn midsection. Add a few lifestyle modifications, and you'll be on your way to better health.
Combine Cardio and Strength Training
The best way to burn fat is to perform cardiovascular exercises. However, if you want to target the midsection, perform exercises that help tone and shape the muscles there. Try getting your heart rate up each day by jogging, swimming, biking or performing some other exercises, then following it up with lunges or sit-ups to firm the abdomen. Because cardiovascular exercise often tones muscles of the body by default--especially the legs--you'll experience a boost in metabolism, which means even more pounds will melt off your middle.
Raise Your Legs
Leg raises are a great exercise for toning the most stubborn part of your midsection--the lower abdomen. To perform this exercise, lay on your back and place your arms at your sides for support. Then, raise your legs off the ground, pressing your thighs together. Hold this position for a moment before lowering your legs. Repeat.
Don't Forget Crunches
Crunches are one of the best ways to tone abdominal muscles. While keeping up your cardiovascular workouts, crunches tighten your midsection so that once the pounds melt off, you'll have a flat stomach to show off. To perform a standard crunch, lay on the ground with your knees bent and arms across your chest. Lift your upper body off the floor, using your abdominal muscles to sit up part way. Just your shoulder blades should come off the floor. Don't use your neck to lift. Then, lower back down. Repeat as many times as you are comfortable, increasing the number as you build strength.
Avoid Certain Foods
Some kinds of foods just go straight to the gut. If you want to lessen the amount of belly fat you carry around, consider modifying your diet to exclude complex carbohydrates such as refined flour, pastas and cakes. Likewise, decrease your alcohol consumption to no more than one beverage a day. This helps reduce bloat and allows your body to expel excess water weight.
Stick to a Healthy Meal Plan
Shedding weight from your midsection requires that you take on a healthier diet full of fresh fruits and vegetables. Citrus fruits, in particular, are great because they contain vitamin C, which accelerates the fat-burning process. You may also increase your intake of seafood such as tuna and salmon, which make for a lean source of protein. Another food to consider is the soybean. It contains lecithin, which helps cells avoid gaining fat--meaning you'll flush fat from your system rather than hanging onto it. Drinking at least eight 8-oz. glasses of water each day can help with this task as well.
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