This is a guest post by Tyler Read who has been working as a certified personal trainer for over 10 years specializing in weight loss, functional training, and bodybuilding. He also enjoys helping others become industry leading personal trainers through his website PTPioneer.com and YouTube Channel. In this article he writes about how to lose your beer belly. Enjoy.
The common term “beer belly” has been around for as long as I can remember. Some other terms that go hand-in-hand with it are “love handles” and “cankles (calf/ankle combo)”. These are all terms that refer to someone who is overweight and has excess body fat.
The amount of overweight and obese individuals is on the rise and is especially prevalent in the United States. With the combination of fast food and lack of exercise which has become a product of the overworked American we have begun to see more and more “beer bellies”.
This is a more common occurrence in men compared to women because we tend to put on excess body weight right around the stomach area. Women on the other hand tend to gain weight on their thighs, hips and butt areas, which unlike for us, is not always a bad thing 😉
Although beer is not always necessarily the culprit, it can definitely be a factor as it is a beverage very high in calories and carbohydrates.
These days, there are way too many of these fitness programs that tell you to practically starve yourself and do a much of cardio intensive exercise. These programs will make you lose weight as by definition if you are consuming fewer calories than you are taking in, you will need to burn reserves and thus lose weight.
The problem is that these programs are not sustainable for a variety of reasons. They are practically intolerable as you are in such an extreme calorie deficit. Additionally, you will lose a large portion of your muscle mass as well which will reduce your general caloric requirements and you will have to consume even less calories to lose weight. As a certified personal trainer with over 10 years of experience I have time and again seen people make this mistake.
I am here to tell you a couple tips as to how you can start losing that fat without feeling like you are starving yourself or need to jump on that elliptical till the end of time. so without further delay, here are the top 5 things that are needed so that you can lose your beer belly!
Eat More Meals!
Yes, you heard me right. I know this sounds counterintuitive but by eating smaller meals throughout the day you will increase your metabolism and burn more body fat. You should try to space your meals 3 – 4 hours apart so that you do not have peaks and valleys in your blood sugar.
This is probably the most important factor when it comes to increasing your metabolism and prepping your body for a change in composition.
Make sure that you eat breakfast because this is the most important meal of the day. If you skip breakfast, you’ll just end up eating more food and calories later in the night. Eating too much before you go to bed will put pounds on you because your metabolism is the slowest while you are sleeping.
If it helps, you could set a timer to go off every three hours so that you know it’s time to eat. The hardest part about eating 6 to 7 meals a day is planning your meals ahead of time.
Eat More Protein!
Protein is the building blocks for muscles and will be great in combination with exercise. Protein is not the body’s preferred source of energy and it takes longer for it to break down to be converted to energy in the body. Your body would prefer to use protein for essential functions and building new muscle. Protein is also very satiating and you will find that you are full for a longer period of time when compared to chowing down on a bunch of carb heavy foods that can quickly be turned into fat storages.
Just the simple change of upping your protein intake will simultaneously decrease your carbohydrate intake because you will not be as hungry to consume the amount of carbs you were consuming before.
Great sources of protein include meats, fish, dairy products, nuts and seeds.
Start Doing Resistance Training!
One of the biggest mistakes I see people doing in the gym is too much cardio! They stay on the treadmill or elliptical for hours and still see no results. You need to build more muscle mass. The more muscle you have on your body the higher your metabolism will be throughout the day to maintain that muscle mass.
In simple words, the more muscle you have, the more food you get to eat without gaining fat.
You should try to work out every single muscle group at least once a week. Never neglect doing resistance training on your legs because these are the biggest muscles in your body and will help you burn massive amounts of calories if you work them right.
I’m not saying cardio is bad, but you need to incorporate just as much (or more) resistance training as you do cardio.
If you follow these 3 tips in your everyday routine you will notice a quick change in your body composition. The most important part is being as consistent as possible but I believe these rules are far easier to abide by then those crazy workout programs. Commit to these 3 rules for a whole 30 days and I guarantee you will see noticeable changes! Drop me off a comment below if you have any questions or experiences that you would like to share!
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