Male pattern fat storage puts men at a disadvantage for storing excess fat around the abdominal area. Poor eating, stress and insufficient sleep can elevate cortisol levels, further exasperating the problem. Moreover, age-related metabolic factors will mean that your body fights burning belly fat at every turn.
Step 1
Do resistance training workouts three to five days per week. Resistance training can target belly fat directly by causing the body to produce more of the hormones testosterone and growth hormone, which are potent natural fat burners. Focus on the compound movements like squats, deadlifts and bench presses, which cause the greatest surge of these hormones, according to "X-treme Lean."
Step 2
Add 30 minutes of cardiovascular exercise immediately following your resistance training workout. According to best-selling fitness author Jeff Anderson, this "super cardio" targets body fat directly. He recommends low-intensity workouts like walking on the treadmill on an incline or riding the exercise bike at a steady pace. Cardio is cumulative, so you can either do one long-duration session or several shorter workouts.
Step 3
Take in 40 percent low-glycemic carbohydrates (oatmeal, brown rice and whole grain breads and pastas), lean proteins (fish, turkey, chicken and egg whites) and healthy fats (olive oil, avocados and nuts and seeds). "The Fat Burning Bible" recommends this ratio as optimal for burning fat. The proteins and fats at each meal help to stabilize blood sugar, thereby preventing belly fat storage.
Step 4
Divide your total daily nutrition among six smaller meals, spaced two to three hours apart throughout the day. For example, have breakfast, lunch and dinner, with three snacks in between. Eating in this manner prevents food cravings and hunger, but it also keeps metabolism burning hot so as to melt fat away from your abdominal area, according to "The Abs Diet."
Step 5
Time your nutrients to optimize fat burning while minimizing fat storage. Take in the majority of your carbohydrates before three o'clock in the afternoon each day. Carbohydrates are our body primary source of fuel and are needed in much higher quantities during the day while we are burning more calories. For evening meals, focus on getting lean proteins, healthy fats and fibrous vegetables like broccoli, spinach and other greens.
References
- "Xtreme Lean", Jonathan Lawson and Steve Holman, 2006
- "The Abs Diet"; David Zinczenko, 2004
- "The Fat Burning Bible"; Mackie Shilstone, 2005
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