How to Lose Belly Fat for Guys

Not only is belly fat unattractive, it can lead to health issues such as diabetes, high blood pressure and sleep apnea. Getting rid of belly fat requires a healthy diet and an exercise routine. Reducing fat in one area of the body is not possible, so you have to target the whole body in order to lose that belly. Working out will help you gain muscle, which will increase your daily calorie burn and help you lose fat all over.

Things You'll Need

• Workout equipment or gym membership

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Instructions

• 1

  Adjust your diet so your daily calories intake exists of 25 percent fat, 30 percent protein and 45 percent carbohydrates. Protein helps increase muscle mass and fat will keep you satisfied longer and keep cravings at bay. If you consume the required protein and fat, you will automatically get sufficient calories. Avoid restrictive diets since these set you up for failure.

• 2

  Incorporate interval cardiovascular training. Instead of doing 30 minutes of cardiovascular exercise at the same pace, switch the intensity to high for a short period before switching it back to low intensity for one or two minutes. Do this at least three days per week. Interval training will challenge the body more than same-pace exercise will. It will also result in more calories burned. You can do this on the treadmill, stationary bike, stair climber or elliptical machine, and even when jogging outdoors.

• 3

  Add all-over weight training to your exercise routine for two to three days per week. Weight training will increase muscle mass, which burns fat all over your body even after your workout is done. A healthy diet will help lower your weight, but by lowering body fat you will lose fat in the stomach area.

• 4

  Do abdominal exercises to firm and tighten the muscles underneath the belly fat. Once your belly fat melts away, these muscles will become visible. Exercises can include traditional crunches, elbow-to-opposite-knee crunches, reverse crunches, bicycle crunches and swimmers.

• 5

  Train the upper body by doing lat pull-downs and chin-ups. These exercises target the back and shoulders. By widening the upper body, the waist appears smaller. It will get you closer to achieving that desired "V" shape.