21 July, 2017
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- American Council on Exercise: Why Is the Concept of Spot Reduction Considered A Myth?
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
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Exercises for Men to Lose Belly Fat
To lose belly fat, a man has to decrease the amount of fat he has throughout his body. Spot reduction cannot be accomplished, states the American Council on Exercise. To reduce overall belly fat, a man needs to expend more calories than he consumes. Combining aerobic exercise, strength training exercise, and proper diet will provide the best results.
All people under 65 should perform 30 minutes of moderately intense aerobic exercise at least five days a week or 20 minutes of vigorous aerobic exercise three days a week, advises the American College of Sports Medicine. However, to lose weight, including belly fat, you may need to perform 60 to 90 minutes of moderate aerobic exercise at least five days a week. A moderate workout should make you sweat and elevate your heart rate (though you should still be able to carry on a conversation). Common aerobic exercises include running, stair climbing, walking, swimming, cycling and sports like basketball.
In addition to aerobic exercise, ACSM recommends that people perform eight to 10 strength training exercises twice a week, with eight to 12 repetitions for each exercise. The best workouts focus on all major muscle groups, including the glutes (buttocks), abdominals, quadriceps (front of thighs), hamstrings (back of thighs), pectorals (chest), trapezius (upper back), biceps (front of arms), triceps (back of arms), deltoids (shoulders) and latissimus dorsi (lower and middle back). Resistance for strength training exercise may come from body weight, resistance bands, free weights, medicine balls or weight machines.
Forward lunges strengthen the glutes, quadriceps, hamstrings, calves and abdominals. Start by standing tall with your feet together. Pull your shoulders tall and tighten your abdominal muscles. Shift your weight to your left foot and slowly lift your right foot. Lunge forward, placing your right foot two to three feet in front of your left foot. As you step forward, focus on lowering your hips to the floor, not stepping forward. The American Council on Exercise advises that you should continue lowering your hips until the floor and your right thigh are parallel. Be sure your front knee does not go over your toes. To return to the starting position, push off with your right foot, using your thighs and glutes to pull your front leg back. Keep your abdominal muscles tight throughout the exercise. Repeat on the other side.
The Biomechanics Lab at San Diego State University showed that the bicycle maneuver engaged the abdominal muscles more than any other exercise. It also works muscles of the back, butt and legs. To start, lie on the floor and press your back against it. Put your hands beside your head, with your fingers lightly touching the sides of it. Raise your legs and bend your knees to a 45-degree angle. Using controlled motion, go through the bicycle motion with your legs, while curling up to bring your right elbow toward your left knee. Alternate to bring your left elbow toward your right knee. Use your abdominals to turn your upper body; do not simply bend your elbow to your knee.
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