How to lose belly fat quickly for men

Men who have a lot of social activities in life have a lot of belly fat. In fact, these people are more likely to suffer from chronic diseases such as high blood pressure and high blood lipids than others. Nowadays, various health preservation methods are advocated, and men have also realized the importance of health. Therefore, it is urgent for men to quickly lose belly fat. Scientific and reasonable waist and abdomen exercises plus a healthy diet are the best ways. Men should adjust their lifestyle to see results faster.

How to quickly reduce belly fat for men:

1. Mountain running

1. Place your palms straight on the ground, with your toes touching the ground. Keep your body in a straight line and support your body weight with your hands and toes.

2. Bend your right knee and lift it forward, then return to the starting position. Repeat the same movement with your left knee, alternating between your two feet, and hold for 20-30 seconds.

2. Flat support

Lie prone, bend your arms and place them vertically under your shoulders, with your toes touching the ground. Use your toes and forearms to support your body weight, with your body in a 180-degree horizontal position. Beginners should maintain this position for 25-30 seconds.

3. Crunches

1. Lie down, place your hands lightly on both sides of your head, keep your arms still, and bend your legs to 90 degrees. Be careful not to put your fingers behind your head to avoid excessive force that may cause neck injuries.

2. Keep your back on the ground and use your abdominal muscles to slowly roll up your upper body. When doing the curl-up, contract your abdominal muscles and exhale. Pause for 1 second after your shoulders are about 10 cm off the ground, and then slowly lower them to the starting position. Repeat the above movements. Beginners can do 15-20 times. The movements should be performed slowly.

Four: Cross Kick

1. Lie down with your palms facing down. Place your hands under the coccyx for protection. Keep your arms still while completing the movement.

2. Raise your left leg to about 45 degrees, and lower your right leg until the heel is 5-7cm off the ground. Repeat the same action with your right foot, alternating your legs like scissors. Beginners should maintain this position for 30-45 seconds.

Five: Toe Touch

1. Lie down with your palms facing down and place them under the coccyx for protection.

2. Lift your legs toward the ceiling and straighten your hands until you touch your toes. After touching your toes, return your hands and feet to the starting position and repeat the above movements. Beginners should complete 15-20 times.

Reasons why men gain belly fat:

1. Too many social events and excessive drinking

Drinking is always inevitable during social events. The calorie content of alcohol is 700 calories per 100 grams, so a few glasses of 52-degree liquor will take in more than 300 calories into the body. In addition, the dishes served during social events are generally high-fat and high-calorie foods, so after one meal, more than 1,500 calories will definitely be taken in by men.

2. Lack of sleep

Most men in the workplace have the bad habit of staying up late, either because they come home too late from social events, or because they need to work overtime and lack sleep. This causes problems with hormone secretion in the human body, and endocrine disorders are inevitable. Endocrine disorders will inevitably affect the body's fat metabolism, causing fat to accumulate in the body, especially in the abdomen.

3. Too little exercise

Nowadays, many men sit at work and rarely exercise outdoors. They have to take a car to go out and take the elevator to go to the second floor. Over time, this will definitely lead to a significant decrease in exercise, causing the body to become increasingly obese, and a big belly is not a problem.

What are the dangers of having abdominal fat in men?

Abdominal fat accumulation is more related to cardiovascular and cerebrovascular diseases, hyperglycemia and other related complications than buttocks fat accumulation. In recent years, a series of cytokines related to obesity and endocrine function of adipose tissue have been discovered, such as leptin, adiponectin, resistin, tumor necrosis factor, etc. They participate in and mediate various body activities such as energy metabolism, inflammatory response, coagulation, and regulation of endothelial function, and are closely related to the occurrence of metabolic diseases such as type 2 diabetes, dyslipidemia, hypertension, cardiovascular and cerebrovascular diseases, and hyperuricemia.

Diet management for men during belly fat loss:

When it comes to muscle building or fat loss, diet management is definitely the key factor in most successes and failures. You can use a low-carb diet, a low-fat diet, or an intermittent fasting diet to control your diet, but no matter which method you use, you must master the three principles of eating less oil, less salt, and less sugar, plus the calculation of the calories you need to consume every day. Finally, you must definitely quit the habit of eating late night snacks and unhealthy processed foods. Remember the above diet keys, and the effect of fat loss will not be too bad.