How to lose belly fat and reduce your waistline? (Men's Special):

It's not a scoop, man naturally tends to store fat in the abdomen. This is what is colloquially called “la brioche” or “la belly”. To lose belly and regain the silhouette of your 20s, you will have to work on your diet and follow a suitable training program. Follow our advice...

Men store more in the stomach!

Both men and women, many of you want to lose belly fat . However, you should know that fat tends to be stored more in the abdomen in men. Several scientific studies have shown that this difference is partly related to hormones . Testosterone directs the accumulation of fat in the belly in men, while estrogen will promote storage in the thighs and hips in women.

GENTLEMEN, WHAT IS YOUR WAIST CIRCUMFERENCE?

Again, it has been scientifically demonstrated : belly fat is a cardiovascular risk factor . Men with a large waist circumference have more high blood pressure and bad cholesterol , which therefore increases the risk of heart attack and stroke. You should know that men with a normal BMI and a high abdominal circumference have a higher risk of death than obese individuals.

The waist circumference beyond which the risk of cardiovascular disease is to be seriously taken into account in men varies according to the different populations in the four corners of the world. It is above 94 cm in Europe and above 102 cm in North America ( more details here ).

What exercises to lose belly?

Gentlemen, to lose belly, avoid the commonly accepted error which consists in carrying out hundreds of abs. Doing abdominals does not allow you to obtain a flat stomach!   For example, a set of burpees will burn more calories than crunches . However, to lose weight in the stomach, it is precisely this high energy expenditure that will be sought.

By doing classic abdominal exercises , you strengthen the rectus abdominis and the obliques, but that is not your primary objective. Before you want to get protruding chocolate bars, it is best to remove the layer of fat that covers them. To achieve this and lose belly fat, opt for cardio exercises, essential to have a flat stomach . Once this objective has been achieved, you can work your abdominals specifically in order to gain muscle volume.

SAMPLE WORKOUT TO LOSE BELLY FAT:

To achieve a session that is both fast and effective, you can chain these exercises as part of a circuit training . During your first week of training, start with a moderate intensity and sufficient rest phases. Then, the objective will be to increase the intensity to progress quickly and have a real impact on the elimination of your abdominal fat.

AND THE ABS IN ALL THIS?

To lose belly fat, we are immediately tempted to perform series of abdominal exercises to burn fat in this specific area. However, localized fat loss does not exist . Doing sit-ups strengthens your core, but the calorie burn is too low to lower your body fat percentage . This is why we advise you to carry out exercises with high energy expenditure in order to reach your goal. Remember this gentlemen:

To lose belly, move more! To strengthen it, do abs:

Abdominal exercises will therefore be gradually integrated into your program, and it will be useless to spend 1 hour each time. 2 to 3 exercises per session will be more than enough. To get a flat stomach, bet instead on exercises that solicit the transverse muscle . This deep muscle of the abdomen ensures the contention of the viscera. The oblique sheathing , the plank or the exercise of the vacuum make it possible to effectively work the transverse and thus to obtain a flat stomach.

Gentlemen, eat better to eliminate your abdominal fat!

As you may have noticed, men are more likely to store belly fat with age . The reasons are multiple, both hormonal, as we saw at the beginning of the article, and related to a sedentary lifestyle. However, the most effective lever to avoid this storage of fat remains a healthy and balanced diet. Whatever your age and your sporting level, if you eat healthily and according to your daily caloric needs , you are greatly protecting yourself from gaining belly fat.

In summary…

Losing belly is a question of aesthetics but also of health. In men, a waist circumference greater than 94 cm increases the risk of cardiovascular disease. It is therefore crucial to monitor weight gain at the belly level, especially since men tend to store fat primarily in the abdomen. On the sport side, it is useless to chain hundreds of abs if you want to refine your waistline, gentlemen. Instead, bet on exercises with high caloric expenditure associated with an appropriate food rebalancing. The classic abs, of the crunch type, will essentially be used to strengthen your abdominal strap. If you want to get a flat stomach, do cardio and work your transverse through exercises such as vacuum andventral sheathing .