What should men do to lose belly fat?

Losing weight is a topic that many women often talk about, but with the rapid development of society, many men have also begun to worry about their body shape. Irregular diet and lack of time to exercise have caused many male friends to have bigger and bigger bellies. Many male friends are in great need of some ways to lose belly fat. Today I will introduce to male friends several scientific and effective ways to lose belly fat.

1. Climbing stairs

Climbing stairs involves a lot of exercise and is more effective than running for weight loss. In the process of climbing stairs, we actually have to move against the earth's gravity, and we need to tense up our whole body, use our legs to drive our body up, and at the same time, our upper body must cooperate to complete the task. Therefore, we often sweat profusely after exercise because a lot of body heat is consumed. The weight loss effect of climbing stairs can actually be compared with mountain climbing, but it is much more convenient. We can find a place with a long staircase outdoors to practice, and office workers can also use their commuting time to give up taking the elevator and instead climb the stairs to go in and out.

When going up and down stairs, the front thigh muscles are mainly used. When going up stairs, the body is lifted up, and when going down stairs, the body is supported. It also has the effect of exercising the psoas major muscle. When climbing stairs, the upper body is straightened, and the power of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be trained. If the office or home floor is not high, change to walking up stairs from today.

2. Air Cycling

When the legs are moving, the strength of the waist and abdomen should be used. The more accurate the movement, the more powerful the waist and abdomen will be. It is one of the most effective exercises for reducing belly fat. Be careful not to exercise too much. It is best to do this exercise before going to bed for better results.

How to do the aerial bike: Lie on your back on the bed or mat, then lift your legs, keep your upper body on the ground, then bend your knees, and alternately simulate the action of pedaling a bicycle, about 30-50 times each time. If you are just starting to try, you can put a pillow under your hips for support. When doing the action, pay attention to the best straightening of the instep, do not move too fast, do the action slowly, and feel the changes in the abdominal and leg muscles.

3. Night running

For office workers, night running not only solves the trouble of not having time to exercise during the day, but also makes the effect of exercise more obvious. Especially for those with a "general's belly", they should take time out to run at night.

A study by the University of Chicago Clinical Research Center shows that between 7pm and 2am the next day, the key metabolic hormones in the human body respond most strongly to physical exercise, with corticosterols related to fat metabolism and thyroid-stimulating hormone related to muscle repair (in the blood) rising sharply. Therefore, this is the best time to run at night to lose weight.

Dr. David Mela, global project leader of Unilever Weight Management, recommends that it is best to drink a cup of green tea before a night run. In addition to replenishing water, the catechins in green tea can enter the whole body through the blood circulation, enhance metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.

4. Swimming

Swimming for one hour can burn 476 calories, which is equivalent to the calories of two hamburgers. It is the best way to lose weight. However, there are a few points to note.

Swim with all your strength. Keep your heart rate at about 80% of your maximum heart rate. To ensure this standard, count your pulse in 6 seconds after each swim, and add a "0" to get your heart rate for 1 minute. Reduce your rest time in half until a round trip or rest time is reduced to 10 seconds. Water toys such as kickboards, paddles, flippers, life buoys, etc. not only help burn more calories, but also exercise the muscles of your limbs.

Practice in time periods. Divide the swimming into four sections, like professional swimmers do, with 15-30 seconds of rest between sections. The specific arrangement is to swim 1 round, then 2 rounds, then 2 rounds, and finally 1 round, and swim fast at the end of each section. Many people swim slowly, which consumes far less calories than fast short-distance swimming. However, fast swimming should not be continuous, otherwise physical strength will be consumed too quickly. You can swim slowly for a period of time, then swim fast for a period of time, then swim slowly for two periods of time, and then swim fast for two periods of time, etc.

5. Take a walk

Walking is known as one of the best exercise methods because it is not limited by time and space, and you can adjust the walking speed as you wish. It is good for both fitness and weight loss, especially walking after meals, which can speed up fat burning and has a great weight loss effect!

First of all, speed is crucial. You can choose to walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes to recover, then walk 4 kilometers at this speed again, then walk at a normal speed for 10 minutes, and repeat. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk fast with big strides. The speed should be kept at about 120 to 140 steps per minute.

Whenever you walk, you should contract your lower abdomen every minute and every second, and focus your mind on sculpting your abdomen. And while walking, imagine that your legs are raised to the height of your navel, and when one foot steps forward, the hips should also move forward immediately. This way of walking with rotation at the hips will rotate the trunk, so that more lower abdominal muscles are exerted, and the abdominal line will become flat and firm.

6. Sit-ups

Lie flat on the ground, bend your legs slightly, cross your hands behind your head or in front of your chest, and do sit-ups like normal. Then stand up and lie back down. Repeat 50 times. Or lie flat on the ground, cross your legs and raise them to do sit-ups. This method is more difficult than normal sit-ups, but it has a better effect on the abdominal muscles, tightens the abdominal muscles, and eliminates excess fat. The amount of exercise can also be determined according to personal circumstances and physical fitness.

However, it should be noted that those who have not exercised for a long time or have poor physical fitness can be assisted by others in the first few exercises, such as helping to press the instep or stretching both hands forward to complete the auxiliary movements. This method is suitable for people who are new to exercise and already have a beer belly.

7. Horizontal abdominal muscle exercise

The reason why this set of horizontal abdominal muscle exercises can reduce belly fat is that it targets the abdomen and waist at the same time. It first eliminates fat in the upper abdomen and then the lower abdomen, and then trains the waistline. It is worth a try.

Supraumbial exercises: Lie on the bed or floor, keep your lower body still, and then do sit-ups, which can tighten and flatten the protruding part of the stomach.

Subcutaneous exercises: Lie on the bed or floor, keep your upper body still, lift your feet and do leg flexion and head raise exercises, which can tighten and reduce the entire lower abdomen.

External oblique muscle exercise: After completing the above two exercises, you can start to exercise the external oblique muscles. It mainly involves twisting the waist and abdominal muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercises more obvious.

In fact, many times we all know that if you want to lose weight, you have to exercise, but many people just lack the patience to stick to it. So today I want to warn everyone, if you are losing weight, just remember one thing, that is, stick to it. Only those who stick to it to the end can successfully lose the fat on your belly.