Belly fat loss for men is an admirable goal, as this can improve appearance and overall health. However, spot reduction, or fat loss from only one area of the body, is impossible. To get rid of belly fat and love handles, you must burn more calories than you consume. This is achieved through exercise, diet and resistance training.
Moderate Cardiovascular Training
According to the American College of Sports Medicine, or ACSM, everyone under 65 must get at least 30 minutes of moderately intense aerobic training five days a week, or 20 minutes of intense aerobic exercise three days a week. This should be doubled to lose belly fat and love handles. Jogging, elliptical training, bicycling and swimming are popular cardio activities that elevate heart rate and burn calories.
Resistance Training
The ACSM also recommends resistance training, in conjunction with aerobic training, twice a week on nonconsecutive days to allow for muscle repair and recovery. Men must work all major muscle groups with approximately 8 to 12 reps per exercise. Work the shoulders, arms, pecs, abs, glutes, legs and calves to build solid muscle. This won't burn away the belly fat, but it will give you a leaner appearance and increase your resting metabolic rate.
Bicycle Crunches
According to a study done by the American Council on Exercise, or ACE, bicycle crunches utilize all of your major abdominal muscles more than any other ab exercise. This all-inclusive exercise can help guys tone up the belly and love handle areas. To do a bicycle crunch, lie on the floor and clasp your hands behind your head. Slightly raise your legs a few inches off the floor and bend your knees at a 45-degree angle. Propel your legs in a bicycle motion while bringing your left elbow to right knee, then right elbow to left knee. Alternate back and forth, engaging all of your ab muscles. Do a total of 50 reps, rest for 30 to 60 seconds, and repeat for three sets.
Diet
Your diet plays an important role in the loss of midsection flab. Do not consume foods that are rife with saturated fat, sugar and additives such as those found in processed foods. Avoid candy, baked goods, alcohol and sodas while trying to lose fat. Choose nutrient-dense foods such as chicken, turkey, broccoli, carrots, apples, strawberries, low fat yogurt and whole grains on a daily basis. Also, eat six small meals a day instead of three regular meals. This stabilizes your blood glucose and suppresses your appetite.
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