Post Date December, 02 2023
How to keep fit in the workplace and get rid of beer belly? It seems that male friends are prone to suffer from beer belly trouble once they work. Even if they don't drink much at ordinary times, their stomachs will grow little by little. For men, how can they lose their beer belly? Let's introduce the common sense of men's weight loss and beer belly.
Judge whether you have a beer belly
In order to effectively reduce beer belly, the best way is to completely eliminate it when the beer belly just grows out, so that there will be no embarrassment of potbellies. The first thing to do is to judge whether you have a beer belly. According to the clinical diagnostic criteria, the normal content of body fat in men should not exceed 20%, and the ratio of waist circumference to hip circumference should be less than 0.9. If the ratio is greater than 0.9, the body fat content is greater than 20%, which can be diagnosed as beer belly.
Methods of reducing beer belly at different ages
20-30 years old
At this age, human function is at its peak, and the heart rate, vital capacity, bone sensitivity and other aspects reach the best point. It is suitable for all kinds of routine exercises and should ensure a certain exercise intensity.
Recommended sports: table tennis, badminton, mountain climbing. This kind of exercise is strong, competitive and interesting, and the amount of exercise is easy to be guaranteed.
Abdominal exercise: lie on your back with your left foot on your right knee. Hold the dumbbell with both hands to the shoulder, lift the upper body, and lift the right knee to the chest at the same time. Take turns with both legs for 10 times, a total of 2 groups. The weight of dumbbell should be able to complete 10-12 times continuously.
Exercise intensity: make the pulse reach 150-170 times per minute.
Exercise frequency: total body exercise twice a week, more than 40 minutes each time; Abdominal exercises five times a week can effectively stretch abdominal muscles.
30-40 years old: At this time, people's physical function begins to decline, and their endurance and oxygen uptake gradually decline, so they should do exercises to strengthen their cardiopulmonary function. For example, walking, jogging and playing tai chi.
A man's beer belly is not formed in two days, so it will take some time to reduce it, but as long as he has the determination to persist, it will be effective in one month.
Three ways to lose your beer belly
1. Exercise for 30 minutes every day
Beer belly and lack of exercise are inseparable. To completely eliminate beer belly, you need to exercise for at least 30 minutes every day. It is best to choose sports that can exercise your whole body, such as running, rope skipping, tennis, etc. In addition, we should also strengthen abdominal exercises, such as doing more sit-ups and strength training to help burn abdominal fat.
2. Don't ignore breakfast and lunch
It is very difficult for men to diet and lose weight. And if you don't eat breakfast or lunch, you will certainly eat and drink heavily when you come home at night, resulting in the bad habit of overeating. Therefore, it is suggested that men and friends should eat three meals on time, and can carry some low-fat and low-energy snacks to properly satisfy hunger and supplement energy. And don't abandon yourself and overeat because you can't see the hope in the short-term weight loss. This method will only make you fatter and fatter.
3. Put a bottle of water on the desk
There are many functions of drinking water, and it is more important for people who reduce beer belly. When you want to eat sweet food or other snacks, drink a little water properly to reduce your desire to eat. When you are under pressure, don't rely on food. You can take more walks and release pressure in the right way.
For men, losing weight seems not to be an essential task in life, but if you are too fat, it will not only make you look less attractive than men, but also easily induce you to have various diseases. Therefore, for the sake of health, men should also lose weight, especially for men with constantly protruding abdomen, should strengthen their awareness of losing weight.
