Top tips for men to get rid of the beer belly

February 19, 2014

A paunch, however small, indicates high visceral fat levels. This leads to increased fat in the bloodstream, which leads to common diseases such as diabetes.n The way to get your mojo (and your physique) back is to lose that extra weight you’re carrying. 

Subcutaneous fat below the skin is good – in the right percentage – for storing energy and protecting internal organs. However too much or too little isn unhealthy. Men aged 20-39 should have between 8 – 19.9% fat, ages 40-59 11 – 21.9% fat and ages 60-79 should have 13 – 24.9% fat ideally. Men and womenn function differently so here are some tips specifically for men.

Why exercise?

The average male should have approximately 37% skeletal muscle throughout his life. The maintenance and increase of skeletal muscles is closely linkedn to resting metabolism. This peaks in the late teens and gradually reduces over time. This leads to reductions in the body’s functions. In fact it isn one of the main causes for muscle reduction as we age.

Energy

As the amount of muscles decrease, so does the amount of energy burned. If people continue to eat the same amount of food as when they are younger, theirn abdominal circumference increases. This is why it is important to maintain muscles through exercise.

Hunger

Only eat when you’re hungry. Stop when you’re full. Sounds logical doesn’t it? But men are more likely than women to count up the number of meals to ensuren they don’t miss one out. They also like to ‘tidy up’ leftovers and are more likely to say ‘I’ve only had a couple of croissants and sandwiches alln day’. The calories still count!

Eating

Eat a good breakfast to boost metabolism and kick start your day. Choose from porridge, cereal, toast, fruit, yoghurt, eggs, bacon, tomatoes, juice andn dried fruits. Eat a balanced lunch. Have a small supper until you are pleasantly full. If you’re going out for dinner, order two starters. Men do needn more calories than women, so eat all you can manage at each meal without overeating.

Snacking

Have a mid-morning snack of dried fruits or nuts, have a small afternoon snack – this can be sweet. However, get out of the habit of reaching for the biscuitsn every time you make a tea or coffee. Try seed snacks. 

Eat more fruit and vegetables

Most men are not keen on snacking on fresh fruits and vegetables. However, you need to change your eating habits if you are serious about your goal. Fruitsn and vegetables are high in fibre and low in calories which is a great way of cutting down your daily consumption of calories.

Drinking

Drink water throughout the day, taking small sips. Limit yourself to one coffee in the morning. This will prevent hunger pangs and keep you going, withoutn bingeing. Booze – the number of calories in a pint is surprising (how many calories in beer?).n Not to mention the impact on metabolism etc. It’s not called a beer belly for nothing.

Carbs or protein?

The body needs around 30% protein per day, less than 10% of fat and the remainder in carbohydrates. Carbs are not bad but good and can include fruit, vegetables,n bread, pasta, oats, rice, pulses, etc.

Digestion

Try not to eat any processed foods – eat fresh or homemade food where possible – this takes a bit of organisation! We eat too much salt, so a simple changen is to reduce your salt intake by not adding it to food. Eat protein within an hour of exercising to help muscles recover. 

When to exercise?

Exercising in the daytime is best. Exercising at night will make you more alert and not ready for bed. High-energy workouts are best at 11.00 am. Thisn may not be possible for most people so get up earlier and exercise before work. After work, Pilates is good as it will stretch you out, mobilise yourn joints and relax you ready for sleeping.

Boot camp, trainer or gym?

Try intense one hour workouts with a 15-minute warm up, 15 minutes of leg work (squats), 5 minute jog/sprint/jog,10 minutes of arms and legs such as plank,n side plank, squat thrusts, 5 minute jog/sprint/jog, 5 minutes of arms only with weights, 5 minutes cool down and stretch. Do this three times a week.n It doesn’t matter how or where you exercise, as long as it becomes part of your weekly routine, so go for the option you prefer.

What type of exercise?

Discover your preferences or else you won’t be motivated. Swim, cycle, run or exercise the way you like and mix your regime with Pilates to balance outn muscles that are tight or weak.

Stress

Men need to look after themselves to cope with the stresses and pressures of London life. Don’t skip any of the above. If this all seems impossible, choosen Pilates to help the body cope with the stress of work, the ageing process and decades of excess! London Pilates Studio is a good place to start – classesn are 60% women and 40% men.

If you can manage some of these changes to your lifestyle, they will become habit before you know it. The more tips you incorporate into your routine,n the quicker you’ll reach your goal.

Get off to a flying start to your new regime by booking a men-only Pilates class, a one-to-one Pilates session, or join a mixed class

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Monday - Saturday: 8am - 12pm

Sunday: Closed

Tel: 07768 778635