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What Is Good Exercise for a Man to Reduce His Waistline?

By Jenna Morris ; Updated July 18, 2017

The waistline is one of the first places men gain weight, and is typically the hardest place from which to lose it. Trimming your waistline will not only make you look and feel better, it will also decrease your risk for diabetes, stroke, heart disease and some types of cancer. There are no special diets or gimmicks that will help you lose the belly fat fast and keep it off for good. Tried and true diet and exercise are your best options for losing the weight and keeping it off.

Losing Weight

Losing weight requires patience, commitment and dedication. Cabbage soup diets, cleanses and other infomercial-like products might work quickly, but will put you on a path of yo-yo dieting and a mindset that there's a fast solution. To lose fat in your waistline, you must begin burning more calories than you consume. Exercise is one of the first steps to dropping the pounds. Portion-control, a healthful diet and a moderate caloric intake will enhance the process and make it work faster.

Spot Reduction

It is a common myth that sit-ups and crunches will melt away the fat in your waistline. In reality, however, spot reduction will not happen. To lose weight in one area, you must reduce your body fat percentage overall. While sit-ups and crunches will tone your abdominal muscles, if there is a layer of fat covering them, that is all you will see. Abdominal exercises simply do not burn enough calories to get rid of the fat covering them.


Interval training will help burn more calories and fat than exercising at a lower intensity for a longer time. says that the more vigorously you exercise the more calories you will burn in a shorter time. Choose a cardio machine that you like. Begin with a five-minute warm-up. Follow that with one minute of sprinting, or increasing your intensity to elevate your heart rate. Immediately follow that with one to two minutes of recovery at a lower intensity. Repeat for eight to 10 intervals. Finish with a five-minute cool-down.

Strength Training

While your goal is to decrease your waistline, a total body strength training program will get you closer to your goal than only focusing on your abs. Strength training will enhance your muscle mass and build muscle. The more muscle you have, the more calories you will burn when at rest. Start with two to three 20- to 30-minute strength training sessions per week. In just a few weeks, you will begin to notice results and will be on your way to a trimmer, stronger body and a healthier-sized waistline.

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