How do men reduce belly

Common causes of abdominal obesity in men

1. Too much socializing and too much drinking

The calories of alcohol are 700 calories/100 grams. After drinking a few cups of 52-degree white wine, you will have about 300 calories. In addition, social dishes are basically high in calories and fat. Eating 1500 calories after a meal is no problem. Over time, excess heat will accumulate in the abdomen.

2. Lack of sleep

When sleep is insufficient, hormones secreted by the body that promote body growth are disrupted, and endocrine disorders affect metabolic functions. Body fat cannot be broken down well in this way, and abdominal fat naturally accumulates into a large belly.

Therefore, men should start by ensuring adequate sleep and maintain at least 8 hours of sleep every day to make hormone secretion more adequate. Eat reasonably and nutritious breakfast and lunch, and simply eat a little for dinner, and it is best not to eat dinner more than 8 o'clock. This can give the stomach two hours of digestion time and sleep is just right around 10 o'clock.

3. Too little exercise

On the pretext of being busy at work or not liking sports, many men never take the initiative to exercise. Take a car when you go out, and you also need to take the elevator to get to the second floor. Excess calories cannot be consumed and can only be converted into fat.

How to reduce belly and control exercise and exercise

The diet should be mainly light. Each meal is full for 7 minutes. Don't eat too much. All kinds of fried food must be resolutely eliminated. In addition, exercise should be arranged reasonably.

Exercise options for men of different ages to reduce belly

20 - 30 years old

At this age group, human functions are at their peak, and heart rhythm, lung capacity, bone sensitivity and other aspects have reached the best point. It is suitable for various regular exercises, and a certain exercise intensity should be ensured.

Recommended sports: table tennis, badminton, mountain climbing. This kind of exercise is intensive, competitive and interesting, and the amount of exercise can be easily guaranteed.

Abdominal exercise: Lie on your back with your left foot on your right knee. Hold the dumbbells with both hands and lift them to your shoulders, lift your upper body, and at the same time lift your right knee toward your chest. Take turns with your legs 10 times, for a total of 2 groups. The weight of dumbbells should be allowed to be completed 10-12 times in a row.

Exercise intensity: Make the pulse reach 150-170 beats per minute.

Exercise frequency: Full body exercise twice a week for more than 40 minutes each time; abdominal exercise 5 times a week can effectively stretch abdominal muscles.

Notes: Relax your shoulders during abdominal exercises and do not lower your chin or lift your head.

30 - 40 years old

At this time, people's physical functions begin to decline, endurance and oxygen uptake gradually decrease, so cardiopulmonary exercise should be strengthened.

Recommended sports: Cycling, running, swimming. These exercises are good for improving cardiopulmonary endurance.

Abdominal exercise: Sit straight, chest out and head up, feet together, tighten the muscles of the whole body, and breathe deeply; bulge your abdomen when inhaling in, and contract your abdomen hard when exhaling, and do it 20 times in a row.

Exercise intensity: Make the pulse reach 120-140 beats per minute.

Exercise frequency: Perform full-body exercise twice a week for more than 30 minutes each time; perform abdominal exercises, and strive to do 5 groups every day during work breaks.

Notes: Control the speed of running to 30 minutes each time.

40 - 50 years old

For people of this age group, the flexibility and physical strength of their muscles are gradually declining. At this time, exercise should be exercised in moderation.

Recommended exercise: Jogging or walking fast.

Abdominal exercise: Lie flat on your back, feet tightly together, lift it up 10 centimeters, hold for about 20 seconds, then put it down, and repeat 20 times.

Exercise intensity: Pulse reaches 90-100 beats per minute.

Exercise frequency: Jogging for more than 20 minutes each time, walking fast for about 1 hour, both two or three times a week. Abdominal exercises in 2 groups per day.

Notes: When walking fast, it is advisable to feel your breathing speed and your body sweating slightly; when practicing your abdomen, you should move slowly.