Spot reduction is the performance of a particular exercise to lose fat in a certain area of the body. Unfortunately, a study in Medicine and Science in Sport and Exercise has shown that spot reduction is not effective. In addition, it is important that men focus on losing stomach fat. Increased waist circumference is correlated to high rates of diabetes, heart disease, high blood pressure, and high cholesterol. Although, it is nice to have "washboard abs" your health is very important as well. Cardiovascular exercise is the best exercise for a man to lose stomach fat.
Run Off Stomach Fat
Step 1
Determine how much abdominal fat you have by measuring yourself. Hold the zero end of the tape measure at the level of your belly button. Wrap the tape measure around your back to your belly button. Record your circumference in inches. If your circumference is greater than 40 inches then you are obese. Record this number for future reference.
Step 2
Perform three high intensity, 20 minute workouts each week. Use your pedometer to record your steps. Achieve more steps with each workout to keep your intensity high.
Step 3
Perform abdominal and core exercise three days per week during your resistance training workouts. Exercises should include crunches, planks, side bends and reverse crunches. Although spot reduction is a myth, this will increase the size of your abdominal muscles which will make your stomach look more toned.
Step 4
Reduce your caloric intake by 500 calories per day. This will result in a one pound weight loss per week. If you exercise hard, but consume high calorie foods then it will be difficult to lose stomach fat.
Step 5
Practice correct posture throughout the day. This will make you look leaner and simultaneously increase abdominal strength.
Step 6
Recheck your waist circumference weekly to make sure you are making proper progress.
Tips and Warnings
- Do not waste your money on "quick-fix" products or programs.
Things You'll Need
- Running Shoes
- Pedometer
- Tape Measure
References
- Kostek M., Pescatello L., Seip L., Angelopoulos T., Clarkson P., Gordon P., Moyna N., Visich P., Zoeller R., Thompson P., Hoffman E., Price T. (2009). Subcutaneous Fat Alterations Resulting from An Upper-Body Resistance Training Program. Medicine and Science in Sports and Exercise. 39(7): 1177-1185.
- CDC: Healthy Weight
- University of Dayton: Spot Reduction & Weight Loss
Member Comments