How To Get Rid Of Belly Fat For Men While Working Out

Belly fat is a major risk factor for chronic diseases like high blood pressure, sleep apnea and metabolic syndrome. According to MayoClinic.com, men have a higher tendency to accumulate this fat than women. Working out not only reduces belly fat, but it also improves self-confidence and reduces disease risk. The main thing you need to take into consideration is that spot reduction isn't possible. This means you need to take more of a holistic approach to shed your belly fat.

Step 1

Sprint your way to a leaner stomach. Sprinting involves bouts of all-out effort alternated with rest breaks. This not only causes a high caloric expenditure, but it also cranks up your metabolism for hours after you're finished. As an even greater bonus, sprinting causes you to forcefully contract your abs to produce power and keep your spine stable. Start your workouts with a light jog for five minutes, then sprint as fast as you can for 20 seconds. Stop and catch your breath for 40 seconds and continue for 20 minutes. Finish with a light five-minute cooldown and work out three days a week on nonconsecutive days.

Step 2

Lift weights to build metabolically active muscle. The more muscle you build, the higher your resting metabolic rate will be. This will cause you to burn more calories while at rest and lose belly fat faster. Target all of your major muscles with exercises like chest presses, shoulders, back rows, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, do three to five sets of each exercise and work out three days a week on noncardio days.

Step 3

Use a stability ball and free weights for your weight training exercises. Doing exercises from a seated and lying position on the ball causes you to forcefully contract your abs to balance your body. Free weights lead to a high amount of muscle fiber recruitment. Use free weights with all of your exercises and do as many as possible with a ball. Take chest presses, for example. Lie face-up on the ball with your head and shoulders supported, instead of using a weight bench.

Step 4

Train the entire abdominal area instead of one spot. A common mistake is made when an exerciser does one ab exercise over and over again. The goal is to do a series of exercises to target the lower abs, obliques and upper abs. This ensures that you fully develop your midsection. Perform exercises like reverse decline crunches, alternating leg raises, Russian twists and bicycle maneuvers. Aim for 15 to 20 reps, do three sets and work your abs after your sprinting sessions. Keep in mind that ab exercises will help tone and tighten your muscles, but not do a lot for fat.

Step 5

Execute proper form with your ab exercises. Squeeze your abs forcefully at the midpoint, keep your body in good alignment and avoid using momentum. For reverse decline crunches, lie face-up on a decline bench with your head near the top and hands grasping the padded support above you. Keep your shoulders pressed against the bench, lift your legs and pull them upward. Bend your knees and tuck them into your chest as you squeeze your abs forcefully for a second. Extend your legs back out and repeat.