How to Lose a Gut and Build Muscle

If you constantly have to buy new pants because your old ones don't fit or you dread looking down at excess fat in your midsection, it may be time to lose the gut and feel great again. In order to lose the gut, you must lower your total body fat percentage. According to the Mayo Clinic Web site, increasing your lean muscle mass can help you shed unwanted pounds and tone your body's appearance. With a combination of strength training and healthy eating habits, you can be on your way to purchasing new pants, only for a different reason.

Instructions

• 1

  Develop an effective workout regimen to train opposing muscles. Avoid overworking a region of your body by toning different muscle groups on the same day. Take a day off in between to allow your muscle cells to recover. An example of a good schedule to follow:

  Monday: Back and chest muscles

  Tuesday: Abdominals

  Wednesday: Day Off

  Thursday: Legs

  Friday: Biceps, shoulders, triceps

• 2

  Workout your abdominal muscles three times a week for 30 minutes to slip your midsection and add muscle tone to the area. Perform four sets of 20 repetitions of the following: leg raises, reverse crunches, oblique crunches, and sit-ups. After, use your elbows to support your body weight in a push-up position and hold for 45 seconds. Repeat three times while resting for 30 seconds in between.

• 3

  Perform 30 minutes of physical activity a day. Whether you are playing an outdoor sport, jogging, walking on a treadmill or mowing your lawn, 30 minutes of exercise a day can burn off stored fat in your gut and keep it off.

• 4

  Consume nutritious and low-calorie foods. Natural, non-processed foods like lean meats, eggs, whole grain products, low-fat dairy, fruits and vegetables help nourish your body with nutrients and cut down your waist size. Natural foods take longer to digest and, as a result, you feel more full while consuming fewer calories.