Losing a Beer Belly: All You Need to Know...
I hope you're getting pumped up knowing that you CAN still drink beer and have fun...without being fat & feeling ugly.
Does that mean you have to workout for 10 hours every week and have a flawless diet? Far from it!
Here’s How to Get Rid of that Beer Belly:
It's not as hard as you think...
This is what it's all about: losing your beer belly!
1. Drink fewer beers. Okay, okay, this seems silly and obvious. But it's entirely true. If you want to lose that beer belly, you're going to have to reduce your daily intake.
2. EXERCISE! You have to start working towards shaking off that beer belly. Cardio-intense workouts are best when it comes to getting rid of visceral fat (one of the fat types in your belly). Fast walking, running, weight-lifting -anything that gets your heart pounding.
3. Eat right. Again, another obvious one, but just as important. Cut calories based on your body's metabolism. If you know your body has a faster metabolism, lowering your fat intake will make a significant difference. If your metabolism is slower, it will be beneficial to cut fat as well as some carbohydrates and increase your non-fatty protein. This does not mean go on the Atkin's diet--you still need carbohydrates for energy!
4. Work your transverse abdominus. The transverse abdominus (TVA) is the muscle being worked when you "suck it in." In other words, it's one of the muscles hiding behind that beer belly. To truly get at the TVA, take a finger and place it on top of your belly button. Next, suck in your belly, but keep your finger in the same place. (Try not to take a big breath while doing this.) Hold your belly in for 5 to 10 seconds, then release it back to your finger. Once you get the hang of this TVA exercise, you can squeeze your ab muscles while holding your belly in.
WORK OUTS
Crunch/Side-Bend Combo
The side bend crunch strengthens and works the upper abs and oblique muscles. This type of muscle-building focus will help burn fat and calories while flattening the belly area. Lie down on your back with the knees bent so your feet are located flat on the ground. Place your hands behind your ears and slowly lift your shoulders and upper body off the ground. As you lift up, slowly twist your hips to the right. When you feel the abdominal muscles tighten up, stop the lifting and twisting for a moment and pause. While still in the crunch position, straighten the body and twist to the opposite side. After twisting to both sides, straighten up and lower back to the floor. Do three sets of eight reps for each side twist.
Seated Ab Crunch
The benefits of the seated abdominal crunch are that it works the lower abdominal area and helps flatten the belly. Sit down at the edge of a bench and hold on to the sides of it. Extend the legs out so they are positioned about 4 to 6 inches above the floor. Lean back slightly to get in the proper position. Slowly lift the legs by bending the knees. As the knees rise up, bring them in toward the chest and lean in. Hold this seated crunch position for a moment before extending back out to the starting position. Complete three sets of 12 reps.
Corkscrew
The corkscrew is another belly-flattening exercise that primarily works the lower abdominal muscles and obliques. Get in position by lying down on your back with the legs positioned straight up toward the ceiling. Your feet should be elevated directly above the hips. Slightly bend your knees and place your hands with the palms down at your sides. Start the movement by slowly elevating the hips upward. As you create this lifting motion, turn the hips slowly to the left. Pause for a moment, then lower back down. With the next lift, turn the hips in the opposite direction. Complete three sets of 10 reps for each corkscrew twist.
