How to Lose A Beer Belly in 3 Easy Steps
Beer Pelly. Potbelly. Paunch. Dunlap. Gut. Keg. Fuel Tank for a Sex Machine. . .
No matter which fond nickname you may have for those extra inches around your middle, abdominal obesity is no laughing matter.
According to an article published in PubMed.gov, an estimated 24 million adult men suffer from abdominal obesity, and as a result, many of these men will experience an increased risk in death, disability, heart attack, stroke, blood pressure, and diabetes.
While abdominal fat is more metabolically active than other types of fat, making it easier to lose weight, it is also hazardous to your health. The CDC states, “men whose waist circumferences are more than 40 inches. . . may be at greater risk of developing weight-related health problems.” The sooner you lose the belly, the better off you’ll be. (To read more about the risks, click here.)
We’ve asked the experts to show us how to lose a beer belly with just 3 simple tricks, and now you too can cut the gut for a sexier, more muscular you.
What Causes a Beer Belly?
Surprisingly, your ever-jiggling waistline isn’t caused by drinking a beer or two on a special occasion, though it definitely contributes.
Rather, your large gut is a result of a calorie surplus. All those empty calories you consume when you’re downing the alcohol (or inhaling those nachos) eventually add up, and if you don’t burn it off immediately, your body will store it for later.
The accumulated fat has to go somewhere, and typically speaking, men are more likely to store excess fat in the abdominal area (as opposed to women who store fat in the hips and thighs).
How to Lose the Keg and Get a Six Pack
Although there isn’t a lot of research on all the various causes of obesity, you can probably blame that bear-like gut on overeating and a sedentary lifestyle. If you’re serious about cutting away those extra inches, then the following tips and tricks will help you tone up your middle.
Take it Slow: We applaud you for your enthusiasm to lose the extra weight and know that you’re ready to start bench pressing your old weights again, but experts recommend that you take it slow.
Mike Wunsch, a trainer at Results Fitness in Santa Clarita, California points out, “many men try to pick up where they left off and immediate start slinging around the heavy weights.”
Despite the fact that you may have been able to bench your weight a few years ago, keep in mind that the longer you go without exercising, the harder it is to get back into the game. If you push yourself too hard, too fast, you’ll end up suffering an injury or at the very least, suffering from next day muscle soreness.
Alternate between Cardio and Strength Training: Many dieters often suggest that you hit the treadmill in order to burn more fat. While cardio is definitely a good technique for shedding a few extra pounds, it can actually inhibit your muscle growth, making it difficult to burn fat.
Mike Wunsch suggests that those looking to tuck in that tummy should focus their first four workout sessions solely on lifting, this way you can build a “foundation of lean muscle [that] will stoke your calorie furnace and accelerate weight loss.“
Then, alternate your time at the gym between intense cardio sessions and strength training workouts, working all the major muscle groups (not just spot training your gut).
Power With Protein
Protein is the muscle-builder’s best friend, and if you’re pushing your muscles to the extreme every time you hit the gym, you’re going to need to support those gains with adequate nutrition.
An extra shot of protein taken within 2 to 3 hours after a challenging workout can effective boost muscle growth and metabolism, giving you the perfect recipe for perfect abs.
Experts recommend that nearly 10-35% of your calories should come from protein, which is about 200-700 calories a day if you’re on a 2,000 calorie diet. Although you don’t need to exceed that limit in order to build muscle, you’ll definitely want to stay to the higher end of the scale in order to achieve the best results. You can read more about how protein can help you lose weight by clicking here.
While these 3 tips can certainly show you how to lose a beer belly safely, keep in mind that it may take time before you’ll see those washboard abs you’ve always wanted. After all, you didn’t gain it in a day, so what makes you think you’ll lose it any faster?
Dedicating yourself to a regular workout twice a week will help you establish a healthier pattern of fat-burning, muscle-building success.