Which man on this universe wants to look like a couch potato? Every man on this earth wants to have six pack abs and both look and feel good. No wonder why men these days are hitting the gym and getting over conscious about their health. Well exercising the right way is very essential to eradicate the harmful belly fat. Yet these day’s owing to various misconceptions about following various crash diet’s, many individual’s fall prey to following these diet’s and then later land up in the hospital.
Along with the consumption of the best testosterone booster, there is a need to perform some exercises. The reduction in the body mass is possible as per the needs and requirements of the people. The elimination of the misconceptions is possible with the selection of the right boosters.
They follow various crash diets like Atkins diet, fruit diet, keto-genic diet and expect faster weight loss results as well as reduction of their belly fat. Well to lose belly fat it is necessary consult a qualified nutritionist to plan your diet as well as along with diet various belly fat workouts would help you look fitter your favourite celebrity. Remember that what comes easily goes away easily too. Give yourself some time to achieve your desired fat loss target. As Rome was not build in a day similarly you cannot expect to lose your belly fat just in a week. Good things indeed take time!
Following are few selected belly exercises for lose belly fat for men and lead a healthy and happy life.
1) Brisk walking
Brisk walking is one of the best ways to lose your over-all body fat especially your belly fat. The best time to go for a brisk walk is early in the morning or late in the evening to protect yourself from the harmful ultraviolet rays of the scorching sun.
Remember to have a nice detox drink and a fruit before you go for a brisk walk. If you are a beginner go at a slower pace.
Walk slow then gradually increase your walking pace till you are comfortable with jogging and then running as well. According to numerous research studies brisk walking has seen to improve insulin levels in diabetics as well as improve symptoms of cardiovascular diseases by decreasing harmful cholesterol levels and increasing the level of good fats (High Density Lipoprotein) in the body of an individual.
It is quite obvious since we are all human beings, we get tempted to have something from the street side hawker’s when we go for a brisk walk since exercise also increases the appetite of a person. But remember that self-control should be your main key and you should be motivated well enough to overcome various temptations.
Push-ups are another way to lose that extra belly fat for men. It is not necessary to join a gym for doing push-ups. You can even do push-ups at home.
To do push-ups follow the following steps as mentioned below:
Lie your toes towards the ground with your hands holding the surface of the ground. Move your torso towards the ground gradually with your hands still touching the ground at a right angle. Remember to place your hands closer to your body that placing it far away from your body and breathe as you lower your torso downwards. Lift your body gradually up with your head facing straight.
The beginners should always begin with ten sets of push-ups daily and then gradually increase the number of reps of push-ups. Increasing the number of push-ups at once instantly may lead to severe muscle strain and wear and tear of muscles.
3) Side stretches, torso stretches and back stretches
You may wonder as to how stretches can help lose belly fat. Well as per many research studies by the Lung and Blood Heart Institute, stretches not only help to increase your overall blood circulation but also certain stretches like the side- stretch, torso stretch and back stretches particularly focus on eradicating the harmful and stubborn belly fat out there.
These stretches help you lose up to one hundred and eighty calories per hour. You can perform stretches at the beginning of your intense workout as a warm up kind of an activity or else in the middle of an intense work out to cool down yourself and at the end of your workout session.
Stretches are simple to perform and should be a part of your daily exercise routine. Always remember to take small sips of water in between your workouts to prevent yourself from getting dehydrated during your intense workout. You can even make your water colorful by consuming detox water which is made up of mint, lemon and coriander and sip it throughout the day and not only during exercise.
4) Weight training
Whenever you are beginning with weight training always remember that do not carry heavy weights just at once at the start itself. Begin with low kg weights and gradually shift to medium and then high kilogram dumb bells. Do not try to imitate your fellow buddy at the gym and carry heavy weights just at once. You may just suffer from a severe muscle injury. Go slow and be consistent. This is the main key to build your stamina and endurance level in any kind of an activity.
The benefits of weight training is that it can definitely help you lose that harmful and stubborn belly fat and also tone the muscles of your entire body by promoting loss of stubborn fat cells. The best part about weight training is that it boosts your metabolism at the peak even after performing your weight training workout.
Dead lift and back squats are the king of all weight training workouts which helps an individual to tone the overall muscles of the body by releasing overall testosterone levels in the blood.
5) Jump – rope exercises for men
Guys if you ever thought that jump rope was only meant for children then let me tell you that you are absolutely incorrect. Well jump ropes can be performed by men as well which is very essential to build the stamina and endurance of an individual. To perform jump rope exercise all that you would need is obviously a jump rope and secondly a stop watch which is easily available in your smart phone these days.
If you want to build muscle fast, your body has to be in the correct hormonal blance – i.e. in an anabolic state. Intensely performed resistance training is a huge part of stimulating muscular growth, but to attain the maximum amount of muscle mass possible, depends on a few things being “just right”.
Much of this is as a result of your diet being in check, which includes various things you can do to ensure your body being put into an anabolic state:
Through the testosterone booster, the building of the muscles and body is possible. The availability of the muscle mass is possible for the individuals. There are some essential thing on which the decision will depend. You will get a healthy and fit body to get the desired results.
1 – Like you probably learned in school, protein is necessary when wanting to build muscle fast, as muscle is essentially comprised of protein. Amino acids repair and rebuild muscle tissue after hard resistance training, and these amino acids are supplied by protein. You should strive to consume 1-1.5 grams of protein per pound of body weight each day from clean sources like fish, chicken, red meat, whey, and low-fat dairy. Eat 5-6 smaller meals throughout the day to spread out your protein intake so that your body can take advantage of more of it and not overtax the liver.
2 – The body derives energy from carbohydrates, so if you want to build muscle fast, ensure you get adequate carbohydrate intake. Insulin basically ‘pushes’ amino acids into muscle cells to begin the muscular repair process, and insulin is release in the presence of carbohydrates. Since the body does use carbs for energy, if you consume too few, the body will then start to use protein as an energy source instead of using it for muscle repair and growth. Eating 1.-1.5 grams of carbs per pound of bodyweight per day is a good rule. Get your carbs from foods like potatoes, pasta, rice, fruit, all the vegetables you can eat, and good sources of whole grains.
3 – Simply put – take in more calories. Unless you’re trying to lose bodyfat, you need to be in a caloric surplus in order to build muscle fast (this means you take in more calories than you burn up). A good rule of thumb is to figure your daily caloric maintenance level and add 10% to account for gaining muscle, getting your split of calories from 50% carbs, 40% protein, and 10% fat.
4 – Muscle growth doesn’t happen during your workouts – it happens while you rest. That said, you have to make sure you’re getting enough rest – both in terms of days off training between workouts, and getting enough sleep each night. Muscle growth just won’t happen if there’s not enough recovery time built into your overall program. At the same time, your body’s testosterone and growth hormone levels will only have a chance to be optimal if you sleep enough.
5 – Adding good supplements to a sound diet is never a bad idea. Most of the time, all you’ll ever need would be a good whey protein, creatine, and l-glutamine.
6 – If you want to build muscle fast, don’t do too much aerobic exercise. Since you need to be in a caloric surplus to add muscle, burning too many extra calories by doing cardio could easily turn counterproductive.
7 – Drink plenty of water. If you don’t drink enough water, you can end up in a case (even if it be a mild one) of dehydration, and this adversely affects the muscular growth process. After all, remember that a muscle is comprised of roughly 70% water, so getting enough water will ensure proper volume in the muscle itself. You will build muscle fast!