“Life preservers” is a common name for fat accumulation around the sides of your stomach (or abdomen) and lower back. These fat deposits usually accumulate over the years and are caused by a high-calorie diet and a lifestyle with too little sport and exercise. Unfortunately, there is no miracle exercise for getting rid of your lifebelts quickly. You must tackle your body fat with diet, stress reduction, and exercise. Making changes in these areas can also help you get rid of your life preservers.
In order to lose body weight and excess fat as a man, especially in the abdominal area, you need to reduce your overall calorie intake. It is impossible to lose fat mass only in a certain body area. However, if you lose weight overall, your overall body fat level will also decrease. Over time you will find that your lifebuoys recede. Men should eat about 500 fewer calories per day. This should result in a 1-pound to 2-pound weight loss per week. Start counting your calories throughout the day. Use this number as a starting value. Subtract 500 from that and you get the average calorie intake that will result in weight loss.
Processed and fried foods are generally very high in calories. Consuming these foods regularly can make it difficult for you to lose weight and your lifebelts. Processed and fried foods are known to be high in calories. In addition, these foods often contain a lot of sugar, harmful types of fat and many additives or preservatives. Foods to avoid include but are not limited to: sweetened beverages, fried foods, fast food, chips and cookies, ice cream, candy, processed meats, frozen TV dinners, canned meals, cookies, cakes, and breakfast pastries. If possible, avoid foods containing large amounts of added sugar. Many studies show that high-sugar foods typically settle in the abdominal area and can aggravate your lifebelts.
Many studies show that men who consume high amounts of carbohydrates often also accumulate a lot of fat in the abdominal area – like your life preserver. Cut down on high-carb foods to counteract this effect and reduce your life preservers. Carbohydrates can be found in many foods. Everything from grains, dairy products, legumes, starchy vegetables and fruits contain carbohydrates. Men need at least five to nine servings of fruits and vegetables a day. A serving is one cup of vegetables, two cups of salad, or half a cup of fruit. Stick to fruits that are low in sugar, such as berries. You should also stick to non-starchy vegetables and limit your intake of starchy ones like carrots, peas, potatoes and corn. These starchy vegetables are high in carbohydrates. Minimize your grain intake. Grain products are particularly high in carbohydrates. If you still want to eat them, stick to 100% whole grains as these products are high in fiber and protein.
Protein intake is essential for men who exercise and follow a restricted-calorie diet. Plus, low-fat protein can help reduce your lifebelts. Fatty meat products, such as sausages, bacon, whole dairy products, and 80/20 beef, are high in saturated fat. High levels of saturated fat have been linked to an increase in abdominal fat in men. Reduce your consumption of these foods and switch to lower-fat, lean types of protein instead. Opt for chicken, fish, turkey, and leaner cuts of red meat. Try to supplement with foods like salmon, tuna, nuts, and nut butters, as these are high in protein and also contain healthy fats that should reduce belly fat and your lifebelts.
While water doesn’t necessarily reduce your life preservers, it can help you lose weight and, in the long run, your life preservers. The typical recommendation for men is eight to thirteen glasses of water a day. Depending on your activity level, you may need more. Drinking enough water throughout the day will also reduce your appetite. Also, having a glass before each meal can help you eat less and stick to your calorie limit.
Cardio exercise is essential in reducing body fat in men, especially in losing belly weight and lifebelts. Incorporate regular aerobic exercise into your daily routine to get rid of your lifebelts. Men should exercise moderate-to-intensive cardio for 30 to 40 minutes four to five times a week. You can try any moderate activity, such as: jogging/running, elliptical machines, swimming, aerobics classes, and biking.
Research suggests that alternating between very high exertion and moderate to light exertion burns more calories than going steady. Join a cardio fat burning class or a boot camp class at your local gym. These classes use different equipment to perform interval training. This will build muscle and reduce fat. Take a Flow Yoga class. In these courses, very difficult positions are combined with periods of rest. Join a running group. Look for groups that combine sprints and jogging. You can also time yourself and run for two minutes and then briskly walk or jog for two minutes. Do 30-second sprints every five minutes.
Many studies show that everyday activity can give men the same health benefits and weight loss benefits as a structured exercise schedule. Get more active in your life to get rid of your lifebelts. These everyday activities include, for example, household chores, going for walks, standing regularly and taking the stairs. Think about your typical day-to-day life and find ways to become more active in it. Try to walk or exercise more during the day. You might want to get a pedometer or a pedometer app for your smartphone. A pedometer can show you how active you are and provide additional motivation.
Crunches are a classic abdominal exercise that will help shape and slim your waistline. This particular exercise will work your front abs. Lie on your back and bend your knees. With elbows wide, place one hand on your neck and the other over it. Raise your shoulders a few inches off the floor until your deeper abdominal muscles tighten. Lift a little more so you’re just resting on your shoulders. Slowly lower yourself back to the floor with your upper back. Repeat these crunches for three sets of 10 to 100 reps. Additionally, once you feel ready for the advanced version, you can raise your legs so they are straight or bent in the air.
This form of crunching works your obliques and hip muscles. Return to the starting position for the abdominal crunches. Angle and raise your legs. Your knees are bent and your shins are parallel to the floor. Raise your chest until your shoulders are off the mat. Twist toward your right leg. At the same time, straighten your left leg so it is straight and parallel to the floor. Straighten your right leg and bring your left leg back while twisting towards your left leg. You should always be able to touch the inside of each knee with your arms. Keep your elbows wide apart so the effort comes from your stomach area and not your neck area. Do two to three sets of ten to twenty reps.
This exercise works your front abs, especially your lower abs, similar to regular crunches. Raise your legs in the air so they are straight over your hips. Keep your knees slightly bent. Tighten your deep abdominal muscles inward. Draw your legs towards your elbows. Slowly return to the starting position. This will engage your lower abs. Perform two to three sets of ten repetitions.
This exercise works great for lifebuoys as it engages every muscle in your core. Roll onto your hands and knees. Place your forearms on the mat at a 90-degree angle. Make a fist with one hand and grasp it with the other. Extend one leg backwards. Tighten your abdominal muscles. Straighten the second leg and straighten your body so it looks like a perfectly straight plank. Hold for 30 seconds to two minutes.
Meanwhile, breathe evenly. Do the same exercise on your hands instead of your elbows. Ensure your arms are under your shoulders as you get into position. If you find this exercise difficult at first, do it at a 45-degree angle against the kitchen counter.
Like the traditional plank, this classic exercise works your obliques. Lie on your mat on your right side. Place your elbow directly under your shoulder. Straighten your legs. Imagine you’re doing a forearm plank on the floor. Raise your hips while placing your weight on your right foot and shoulder. If this is too heavy for you, bend your left leg and place your shin on the floor in front of your right knee to support some of the weight. Raise your left hand in the air perpendicular to the floor. Hold this position for 15 to 60 seconds. Repeat twice for each side.
This allows you to work your lower back and obliques. Lie on your stomach and stretch your arms in front of you, shoulder-width apart. Place your feet shoulder-width apart on your mat. Tighten your abdominal muscles. Raise your right arm and left foot at the same time. Hold them in the air for three seconds. Put your right arm and left foot back down and lift your left arm and right foot. Repeat the exercise ten times for three to six sets on each side. For extra exercise, quickly alternate your arms and legs for 20 reps on each side after the slow movements.