There are two types of six packs.
One consisted of half a dozen beer cans, the other a set of hard abs.
And if you are the lover of the former, it is unlikely that you will have a lover later.
Men are most familiar with “Beer belly”But is it true that they wear them more often than women?
Tom Opper, an online personal trainer at Top bodybuilding“Men tend to have more beer bellies than women for a few different reasons.
“First, men tend to favor beer because they drink more than women and also tend to drink more alcohol than women.
“Secondly, where we store excess body fat is determined by our genetics, and men tend to keep fat around their belly, while women tend to store fat around their hips and thighs more.”
Tom willAid customers ask him every day how to get rid of the scary “beer belly”.
It’s impossible to target fat loss in one area, so Tom says you’ll need to focus on weight loss in general.
“You need to regulate your calorie intake and – ideally – increase your activity level to make sure your body is burning enough calories.”
Most Read in Diet & amp; Suitability
The good news is that you don’t need to have a complete amputation. The bad news is, even if you did, your belly won’t simply go away.
Here are Tom’s top tips for losing belly fat:
Drink some beer
First, you need to know that a pint of beer is 240 calories, while a can of beer is about 180.
“If you normally drink 5 quarts of 5% beer on a Friday night, this equates to just under 1,200 calories, or about five Mars Bars,” says Tom.
Unsurprisingly, Tom says that reducing the amount of beer you drink will help shift your middle tire — but you don’t have to cut out alcohol entirely.
“Cutting it down to just two liters of a lower-calorie alternative, such as gin and slimline tonic (56 calories for one measure) or even a zero-calorie soft drink like Diet Coke, can be instant. Save more than 500 calories. .
“Within a month, that’s 2,000 calories and over a year 24,000 calories saved – the equivalent of 120 Krispy Kreme glazed donuts.”
Having a calorie deficit
Tom says the key rule that governs all body fat loss is to consume fewer calories than you burn in a day.
Calorie counting can get miserable, but Tom says you can use a strategy called “borrowing calories” to lose weight while still enjoying the things you love.
Cutting to just two liters of a lower calorie alternative can instantly mean over 500 calories saved
Instead of sticking to your daily calorie limit – say 2,000 – you give yourself weekly “budget” 14,000 instead.
“You can then plan ahead and schedule in a couple of lower calorie days at 1,500 calories to give yourself an extra 1,000 calories to use however you like,” explains Tom.
“It’s perfect to be able to just go to dinner on the weekend, or sip a few more beers after work and still lose weight.
“For lower calorie days, prioritize protein rich foods – more filling than carbohydrates or fats – and vegetables, which are both low in calories and extremely rich in important nutrients. “
As belly fat starts to melt away, you’ll want to make sure there’s some muscle behind it.
Lifting weights will help you avoid blurred visioninstead build lean muscle as you lose weight.
“Resistance training is key to this, helping you to achieve a lean and healthy physique that weight loss will allow you to show off,” he says.
It’s also a great way to burn fat – more than cardio, as Tom argues that the impact of high-intensity interval training (HIIT) is “very little in terms of extra calories burned”.
“When Fitnesstry to make sure you’re doing all of the major movement patterns (squat, hip hinge, horizontal push/pull, vertical push/pull, and rotation), in one session or over the course of a week of workouts,” Tom suggests. idea.
“If possible, build your training sessions around compound exercises – exercises that work multiple joints or muscle groups at once – that give you the most bang for your buck. gym and calories burned.”
Don’t forget “NEAT”
“The real determining factor of how many calories you burn through activity is not how many times a week you exercise, but how much exercise you do during the day,” says Tom.
This is called Thermogenesis of activity without exerciseor NEAT, basically all the movements we do outside of our scheduled exercise session.
“It takes up a lot more calories burned than it used to,” says Tom, and includes activities like walking or shopping.
“If you hate the idea of working out for a long time or pushing yourself through a grueling HIIT session, increasing your activity level for the day may be an easier, more accessible option that doesn’t have to be. still significantly increase the number of calories you burn. often,” he said.
“You can work out for free, without requiring any special gym equipment or monthly gym membership.”
Go to sleep again
We often forget about Sleep is important for fat loss.
“Getting seven to nine hours of sleep a night, and establishing a regular sleep routine, has numerous physical and psychological benefits,” says Tom.
You naturally crave sugary, fatty, and high-calorie foods the day after a bad night’s sleep
He warns that when you’re sleep-deprived, “your level of the hormone Ghrelin, which is responsible for controlling and stimulating hunger, goes up, making you feel hungrier throughout the day.”
“This problem is exacerbated by a hormone called Leptin, which basically tells your body when to be full, which is inhibited when you don’t get enough sleep, meaning you’re likely to end up with sleep,” says Tom. eat more,” said Tom.
“Moreover, you naturally crave sugary, fatty, and calorific foods the day after a bad night’s sleep, to give you the energy you need when you’re tired.”
All of this can lead to a perfect storm of overeating and gaining weight.
Be consistent, not perfect
Aim for consistency rather than perfection, which doesn’t last long. And when you slide up, don’t throw the towel in.
“In most cases, making healthy lifestyle changes doesn’t mean turning your life upside down,” says Tom.
“Instead, incorporate one or two healthy habits that don’t take a lot of motivation to stick to, make them part of your daily routine, and build from there.
“When incorporating any new habit, ask yourself if you can really find yourself sticking to it for the rest of your life, or at least for six months.
“If the answer is no, this habit won’t work for you in the long run and you risk falling back into the same old behaviors that caused the beer belly in the first place.
“Instead of daily exercise sessions, can you commit to getting to 6,000 steps a day?
“Instead of committing to a restrictive Keto diet, you can simply hit your daily calorie and protein goals by using the foods you already eat.”
https://www.thesun.ie/health/8494782/how-get-rid-beer-belly-without-ditching-pints-expert/ I’m a PT and here’s how to get rid of a beer belly (NO pints required)