Belly fat is a health concern for men, increasing the risk of type 2 diabetes, stroke and high blood pressure, according to MayoClinic.com. Strength-training helps you burn calories, even after your workout has ended. This type of activity also builds stronger bones and reduces risk for chronic health issues, such as back pain. Combining strength-training with cardio activity will help you lose your pot belly.
Fat Burning
Some men make the mistake of using situps to flatten the stomach. However, attempts at spot-reducing alone won't help a pot-bellied guy shed weight. The most effective way to reduce belly fat is combining cardio activity with your strength-training exercises. One pound of fat contains 3,500 calories. If a man wants to shed 1 lb. of fat, he needs to burn 500 calories daily through cardio and strength-training activities. If you want to double fat loss to 2 lbs. a week, you need to burn 1,000 calories daily. If this goal seems too difficult, reduce your calories consumption in conjunction with increased physical activity. For example, you might burn 300 calories through activity and decrease calorie consumption by 700.
Exercise Frequency
Men need at least two belly-toning sessions weekly, according to the Centers for Disease Control and Prevention. These sessions need to last about 20 to 30 minutes. Don't work your core muscles two consecutive days. This allows your muscles time to heal.
Circuit Training
Circuit training allows you to combine cardio activity and belly-toning exercises to burn 30 percent more calories than traditional strength-training workouts, according to Fitness magazine article titled "Circuit Training Workout: Burn 30 Percent More Calories." Start out with a belly-toning exercise, such as abdominal hollowing. Then, switch to intense cardio activity, such as jumping jacks or running. Rotate between a new belly toning exercise and cardio activity for at least 30 minutes.
Belly-toning Exercises
Select belly-toning exercises that provide the highest impact. For example, the plank with diagonal arm lift is an effective exercise for toning the belly. Start out in a pushup position, feet spread about shoulder-width apart and forearms on the floor. Slowly raise your left arm forward and to the left. Hold for two seconds and repeat on the other side of the body. Repeat this exercise eight to 12 times on each side of the body. Another effective exercise is abdominal hollowing. This exercise is discrete, so you can complete it anywhere. Start out in a standing position, shoulders pressed back. Contract your abdominal muscles and hold for 10 seconds. Release the contraction and repeat 10 times.
References
- Men's Fitness: Ab Exercises
- MayoClinic.com; Belly Fat in Men: Why Weight Loss Matters; February 2011
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2009
- Fitness Magazine Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
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