Everyone has those days when they look in the mirror and don’t like what they see.
But if your problem areas are getting you down then look no further, I have put together some top fitness tips for men that will help you get a body you can be proud of.
Problem – Moobs
Yes, men do have breasts, even milk ducts and while it’s true that all men have breast tissue, some men gain additional fat in this area resulting in the ‘man boob’ look.
For the majority of men, the breast tissue does not develop like it does in women due to high testosterone levels during puberty.
One of the most common causes of moobs is a lack of exercise and poor diet. However, they can also develop as a result of steroid use or a condition known as pubertal gynaecomastia.
How To Fix It
If your moobs have developed as a result of a sedentary lifestyle and poor diet, the good news is it’s not too late to get rid of them.
You cannot target fat loss in one particular area on the body, but you can work to strengthen the muscles in specific areas. If you’re looking to lose weight, then a combination of exercises such as press-ups, seated rows, dumbbell flyes, dumbbell reverse flys, bench presses and regular cardiovascular exercises can help. Try activities like walking, jogging, swimming, or cycling.
Losing weight through diet is another way to get rid of excess fat around your chest area. Try making small changes to your overall eating routine.
Remember workouts that include supersets, combined with a healthy and nutritional diet will help you get rid of your dreaded moobs.
Problem – Beer belly
No one is born with a belly, but after years of weekly beer, your flat stomach may have been replaced with a beer belly.
Each beer you drink is about 150 calories, which adds up quickly if you drink quite often. When you drink alcohol, your liver prioritizes the burning of alcohol instead of fat, leaving you with some excess fat around around the waistline.
Men in particular tend to store excess fat and calories around their belly.
How To Fix It
One of the best health tips for men and one that’s obvious is to cut back on alcohol. Drinking alcohol is not the only cause of a beer belly but it’s certainly a contributing factor. Try light beers and fewer of them.
If you want to burn off your beer belly, you’re going to have to do more than go for a 30-minute jog. To get rid of those beer calories, do anaerobic cardio like sprints or interval training, which involve intense bursts of energy followed by a short rest period.
This sort of cardio targets body fat as fuel and is less time-consuming than an hour-long jog or bike ride. If you up the intensity, you can get in a fat-burning workout in a quick 10 to 15 minutes.
Less soda and calorie-dense foods and more fat-burning exercise, will help to get rid of that belly. Burn more calories than you consume, you will start losing weight in that area.
Problem – Double chin
The problem of a double chin could be caused by excess weight, or it could come as a result of ageing skin and genetics.
Poor posture is also believed to be the cause. Weakened muscles of the neck and chin, may contribute to a double chin over time, as the surrounding skin loses its elasticity when the muscles are not used.
How To Fix It
When trying to get rid of a double chin, be patient. Depending on the size of your double chin, it may take a few months before it’s less noticeable.
If your double chin has developed because of excess weight then you need to tackle the problem just as you would fat anywhere else in the body.
First off, you need consume fewer calories than your body needs, so that you begin to use fat as an energy source. Alongside this you need to exercise regularly and carrying out a mixture of weight, interval and cardiovascular training to help shed those unwanted weight.
Maintaining a healthy weight will help keep a double chin in check.
Problem – Love handles
Love handles are another name for the excess fat that sits at the sides of the waist and hangs over the top of pants. This fat can be a challenge to lose.
Many people try to target this specific area with endless side crunches and other ab workouts but this is not an effective way to lose love handles.
How To Fix It
Adopting healthy habits can help you to get rid of love handles and also prevent them from coming back.
Try swapping drinks that are high in sugar with water and lemon juice, and include a source of protein in your breakfast and lunch. Increasing your protein intake is not as difficult as you might think, include eggs in your breakfast and eat some lean meat with your dinner.
This will keep you fuller for longer, therefore preventing you from reaching for the snacks. These simple dietary changes alongside regular exercise should help your love handles drop off, but it’s important to remember that this can also take some time.
Stick with your plan for a healthier lifestyle, and you’ll eventually reap both the aesthetic and underlying health benefits.
Before starting a diet and exercise program, talk to your doctor. They’ll address any health concerns you have and help you set healthy weight loss goals. They’ll also recommend an eating plan that fits your lifestyle.