Having too much fat around the belly and chest of men can bring themselves at risk for some health problems like diabetes and heart disease. If you have too much fat on those parts of your body then start trimming down. It’s not too late yet. Burn some of your body fat now in a pattern according to your genetic predisposition. There are also easy exercises that you can do to minimize those belly and chest fat. Since the belly and chest in men are the parts that hold most of the fat, when you start losing fat, it comes from these areas.
Tip #1: Focus.
Losing fats on the belly and the chest, you must focus on muscle building first as well as cardiovascular exercises. You must work on all the muscles of the body because increasing your muscle mass for your entire body can increase your metabolism. An increased metabolism means that your body burns more calories during the day. Running is the best type of cardiovascular exercise which can also melt away fat. If you are suffering from lower bask or knee problems, do some walking or ride a bike. Perform cardiovascular exercises for 30-45 minutes for three to five times a week.
Tip #2: Do crunches.
You can use crunches to build and tone your abdominal muscles. Lay with your back on the floor then bend your knees as you keep your feet flat on the floor and bend your arms against your chest. Now, slowly raise your upper body toward your knees and lift your shoulders about 6-8 inches off the ground. Remain in this position for one second before lowering your shoulders back to the floor. Make three sets of 20-25 repetitions three times a week.
Tip #3: Raise your legs.
Raising your leg can also tighten up the lower areas of your belly. Leg raises targets the lower abdominal muscles. Lay your back on the floor and stretch your legs while your knees are slightly bent. Put your hands at your side and slowly raise both legs off the ground for 8-10 inches. Hold this position for 1 second before you slowly lower your legs until your feet is in the ground. Perform 3 to 4 sets of 20-25 repetitions at least three times a week.
Tip #4: Do push-ups.
Do some push-ups regularly to tone your chest and belly. Push-ups help build muscle in the middle chest, arms and shoulders. When you are in the push-up position, your abdominal muscles remain contracted which gives them a static muscular workout. To do push-up, you should lower yourself onto your knees while you place your hands flat on the floor and they should be shoulder-width apart. Straighten your legs while you place your weight on your hands and toes. Remain in this position and slowly bend your elbows and at the same time lower your body down. Keep your back straight until you are about 1 inch from the floor. Pause for a second and go back to your original position. Repeat the procedure and make as many push-ups as you can for 3-4 sets two times a week.
Tip #5: Try standing push-ups.
After the regular push-ups, perform standing push-ups which is much easier to do. This is to tighten up the lower chest muscles. Take 2-3 steps backward from a counter in your home that is at least waist high. Lean forward and place your hands on the counter to support your body weight. Lower your body slowly until the lower part of your chest touches the counter edge. Pause for a second before you push your body back at the original position. Repeat 20-25 push-ups 3-4 sets two times a week.
The above exercises must be combined with a good nutritional plan. In order to see progress in losing belly and chest fat, you should have a healthy, high protein but low fat diet.