Overview to Beginner’s Guide to Losing Fat for Men
Welcome guys here I am going to show some easy tips to burn fat at the gym. You need to spend too much time to tighten and tone those abdominals. You only need to understand a few things about the human body!
“How do I get rid of this?” Men and women of every shape and size ask me the same question all the time, pointing to their bellies with puzzled faces.
It is the million-dollar question, and many companies are making more money instead of offering correct answers. But you do not need to spend a dime to tighten and tone those abdominals, however. You only need to understand a few things about the human body.
The Latest Gimmick
Many television ads are now pitching devices that apparently stimulate muscles so that they contract over and over without any stomach exercise. I even saw an infomercial for an “abs belt” that claimed it does work of 700 sit-ups in ten minutes! The ad shows people doing the various abdominal exercises the wrong way, hating every second of it, versus smiling men and women going about their days with the “Ab-whatever” strapped around them. How enticing!
Several people in these ads claim to have lost of inches around the waist as a result of using these products. Many inches. Men with the six-pack abs give credit to the device. This is feeding the viewership’s disillusionment about how to lose a belly. Strengthening the abs alone (and these machines could not possibly do much of that) just won’t do it.
Why is this? Because of the fat! If a heavy woman does hundreds of crunches a day, she may develop strong abs, and they might tighten up a bit, but she will still have lots of fat covering them up, and she won’t look any thinner.
About fifty percent of her body fat is located directly under the skin. Do you know where most of the rest of it is? Inside muscles. Doing crunches will not get rid of this fat, or neither will the vibrating belt in the television ads.
Burn the Fat
The best way to slim down in the middle is to do the plenty of cardiovascular exercises. Some good examples of this are:
And high-activity sports like racquetball, tennis and the basketball. Anything that brings your heart rate to its training zone and can keep it there for at least 20 minutes conditions your heart and burns fat.
As you lose subcutaneous fat, your skin will become tauter. As fat within your muscles decreases, you will appear more toned and the less flabby. The number one thing you need to think about is the cardio. Five times a week!
- Make Your Body More Effective Fat Burner!
- Large Muscle Groups To Concentrate On:
Front and back of thighs
- Triceps and biceps
Toning along with the cardiovascular work will speed up and can improve the process, but do not think that you only need to work on your abs. This is the grave misconception. The truth is that when you work for all the larger muscle groups, adding more mass to your muscles, you rev up your metabolism to heights it has never before reached.
Your muscles need an extra calories to maintain themselves, so more food you eat will be feeding to your muscles instead of your trouble spots. Your conditioned heart (from the cardiovascular stuff) is more effective at the burning calories as well, so you have the golden combination there.
As the fat comes off your body, it will come off on your belly. Your body fat is like one organ, located throughout your body, and you cannot take it off of just one spot unless you have the liposuction done.
Always work on your abs at the end of your workout. There’s a good reason for this. You are indirectly using them for all other exercises you do.
The abs are very important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than the optimal. Work down from the largest
Crunches and Janda sit-ups primarily work a largest abdominal muscle, the rectus abdominals, which flexes the spine. This muscle compresses to the abdomen to a point, but there are some other muscles that you need to pay attention to, as well.
The internal and external obliques, which I like to call as “nature’s girdle,” which are located at the sides of the rectus abdominal. They are the muscles you use when you bend towards sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you must work them just as hard as you work the rectus abdominals. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you have had back problems.
The transverses abdominal is located at your sides, below an oblique’s. Often called “lower abs,” this is the muscle that women who are trying to lose the belly after the pregnancy should concentrate on. Exercises that call for raising the legs instead of your upper body are very effective at strengthening the transversus.
- Weight Training
- The Mindset
How to Overcome Workout Excuses
A weak excuse will sap energy from your fitness routine if you let it. Mark Mogavero, a certified strength and the conditioning specialist who owns Mogavero’s Fitness Innovations, may help you work through some of the more common excuses.
EXCUSE: I do not have any energy to work out.
“You are always going to feel better after the workout than before. Just start moving; then you will feel good enough to keep on going,” Mogavero says. “Even if you are working half as hard, as usual, you are still getting somewhere.”
EXCUSE: I’m traveling.
A midweek business trip is not the excuse to ignore your hours of hard work. Pack resistance bands or the door-frame suspension system, suggests Mogavero. They are the lightweight and won’t fill your suitcase.
EXCUSE: I have no idea how to start.
Ten minutes a day is the better than absolutely nothing, says Mogavero. Ten minutes of work won’t heal the shed 25 pounds, but it is a start. A few quick body-weight exercises — push-ups, planks, squats, and lunges — will help get your blood flowing each morning.
Instead of fries, choose fruit. Like fries, you can eat a lot of blueberries per serving — but without the guilt. A 3.5-ounce serving of blueberries contains the 1 milligram of sodium, compared with the 230 milligrams in French fries. The high sodium content in fries can cause your body to retain more water, making it harder to see the positive results in the mirror.
And abandon soft drinks. On average, an eight-ounce serving contains the 100 calories and 28 grams of sugar. Those sugars can trick your body into thinking it has the plenty of energy available, causing it to store the excess sugars as fat. Juices, sports drinks and the alcohol can be just as unhealthy.
HIIT the Gym
Once you begin fueling your body the right way, get evaluated by the fitness professional to identify which muscle groups are underdeveloped and which are too stressed.
Focusing on the strengthening weaker areas can lead to quicker gains — and more motivation says the Mark Mogavero, a certified strength and conditioning specialist and owner of the Mogavero’s Fitness Innovations in Pine Brook, NJ.
Begin each workout with five-minute, active warm-up. Start by losing your muscles with a foam roller. Then string together a series of “big body movements,” such as the partial squats and lunges, to ease your body into workout mode, says Robert Gillanders, a Washington, DC-based physical therapist.
Next, dive into the meat of your workout. Elevate your heart rate and keep it up by the quickly transitioning between resistance exercises. Keep in mind that doing three sets of this and three sets of that, with more than the minute’s rest between each set, does not achieve this goal. And grinding out 45 minutes on a treadmill is not very efficient either.
“Most traditional exercise regimens are geared toward the bodybuilding or cardiovascular conditioning only,” Mogavero says. “They are not based on the best science available.”
And that science says fast-paced, high-intensity weight or the resistance training causes the body to continue burning calories long after you are left the gym, unlike traditional cardio. So unless you are training for the marathon or competitive cycling, don’t focus only on the treadmill and stationary bike.
5 Very Important Tips to Burn More Fat at the Gym
- Plan before you go into a gym. Give yourself 30 minutes to perform as many exercises as you can and keep moving between the sets. Keep your heart rate up without exhausting your muscle groups, says the Mogavero.
- Stay focused. Do not bounce around according to what’s available. Mix uplifts that work to your lower body, upper body, and core. Switch exercises to hit the different areas, but keep the same order: lower, upper, core.
For example, start by doing a set of walking lunges with the dumbbells. Then transition to push-ups or overhead shoulder presses. For your core, perform the mixed set of planks or side planks.
- If you can, stay away from machines and stick to a free weight. The generic designs of weight machines may force you into an improper form, says Mogavero.
- After 30 minutes, use your active warm-up as your body cool-down. Then hit the foam roller again for the final loosening of your muscles.
- Drop your old habits. Log your meals, ditch to the treadmill, get moving every day — and do not even think about trying to avoid training by claiming you have no time. There’s always time.