How To Flatten Your Stomach Fast For Men

Abdominal fat is a common complaint from many people and poses many health risks, such as diabetes and heart disease. Men have a slight advantage over women when it comes to losing excess flab n the stomach area because of a hormone called testosterone. Testosterone allows you to build more muscle at a faster rate. The more muscle you have, the more calories you burn during the day. The key to weight loss is creating a caloric deficit through a healthy diet and regular physical activity. The more you weigh, the faster the weight will come off. To get a flat stomach requires consistency and determination.

Reduce Calories

Reduce your caloric intake by 500 calories per day, by sticking to a healthy diet. Avoid eating high-fat, calorie-rich foods like cheeseburgers, fries, doughnuts, cookies, chips and candy. Keep your diet low in fat and your calories in check by consuming plenty of fruits and vegetables, lean meats like chicken, fish and turkey and whole grains like oatmeal. Avoid high-calorie beverages, such as sodas, juices and alcohol. Instead, drink eight to 10 glasses of water per day.

Cardiovascular Exercise

Burn calories and fat to flatten your stomach through moderate-intensity cardiovascular exercise. The American College of Sports Medicine recommends doing 60 to 90 minutes of cardio five days per week to lose weight. Running, biking, swimming and rowing are great aerobic activities to get the sweat dripping and work your midsection simultaneously.

Abdominal Exercises

Work your stomach muscles three times per week. Perform traditional situps, weighted oblique twists, hanging leg raises and the plank to target the major muscles of the abdominals. Do two to three sets of 25 repetitions for each exercise. These exercises will not burn stomach fat, however, they will define the underlying muscles to give you a leaner appearance.

Reduce Stress

Reduce your stress level. When your body is under undue stress, it releases a hormone called cortisol. Too much cortisol can lead to unhealthy eating and fat accumulation around your waistline. Join a yoga class, meditate, listen to quiet music or go for a walk to calm your mind.