There are more and more men with large bellies. The prominent "beer belly" and "general belly" not only look not beautiful enough, but also can cause men to develop fatty liver and hyperlipidemia. What are the dangers of abdominal obesity in men? How to create a tight waist and abdomen? Let's take a look together!
It is reported that abdominal fat can accumulate around important organs such as the liver, causing blood vessel congestion and affecting the blood supply to reproductive organs. Due to long-term insufficient blood circulation, it becomes extremely difficult for men to maintain an erection for a long time. Moreover, researchers have found that once your waist circumference exceeds 41 inches (equivalent to 3.1 feet), your body sends a warning signal to you that your testosterone level is low and your sexual ability is under "threat.".
Many men have raised their "generals' bellies" after the age of 30. This heavy burden not only causes inconvenience in movement, but also gradually makes them feel powerless in bed. Recently, a new study conducted by the New England Institute of Research has shown that a man's waist size is related to his testosterone level.
In addition to regularly measuring waist circumference, men should also adhere to:
Correct Breathing Method to Build a Man's Tight Waist and Abdomen
Proper breathing methods can help you focus your thoughts, make your movements coordinated and rhythmic, and lift more weight during exercise. General movements and small weight lifts involve using force, inhaling during muscle contraction, and exhaling during relaxation and reduction. When lifting heavy weights or the last few attempts, exhale deeply first, then hold your breath while doing the lift and release movements, and then take a deep breath. During exercise, you should breathe with your mouth, do stretching exercises before exercise to prevent muscle and ligament strains, and do relaxation exercises after training to help eliminate muscle tension and restore fatigue.
Ensure adequate sleep.
Research has found that dieters who sleep 8.5 hours a day lose twice as much fat as those who sleep 5.5 hours. Those who get enough sleep can consume an additional 114 calories a day and lose an additional 10 kilograms of weight a year.
Try to schedule each exercise at the same time as possible, which can help you develop good exercise habits and help your internal organs form conditioned reflexes. Do not exercise one hour after meals or one hour before bedtime, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00-20:00, which can be considered as the main exercise time.
Take a brisk walk for 30 minutes every day.
Research has shown that brisk walking is the best exercise for shedding abdominal fat. Take a brisk walk 3 to 5 times a week for more than 30 minutes each time, and the weight loss effect will be very significant. However, the interval between the two sessions should not exceed 48 hours, otherwise the fat burning effect of exercise will be greatly weakened.
Lift weights for 10 minutes.
Weight lifting can significantly increase testosterone levels in men, with the highest testosterone levels 48 hours after weight lifting. It is recommended to perform 10 minute weight lifting exercises twice a week to strengthen muscle exercises to help you quickly lose your "general belly.".
Generally speaking, the effective number of times for a developed muscle mass is 8-12, with a minimum of no less than 8 times. This amount should be the maximum effort. Therefore, the load should be controlled at 70% - 80% of the maximum personal strength, that is, the most effective number of times to use this load is to use a large load, not exceeding 5 times. The most effective way to develop endurance and reduce fat is to do it 20 times with a low load, and to reduce waist and abdominal fat until you can't even move.
For beginners and those with heavy workload, it is advisable to exercise three times a week for 1-1.5 hours each time. However, each exercise should include various muscle groups in various parts of the muscle. Those who persist in exercising every day can divide their muscle groups into two parts and practice every other day to ensure effective muscle recovery. For example, practice the shoulders, abdomen, and chest today, and practice the back, arms, and legs tomorrow.
Editor's Note: To improve men's sexual ability and reduce their waist and abdomen weight, the best answer is to lose weight. Experts say that even if you lose only one inch of your waist circumference, it can restore a lot of sexual ability.
(Intern Editor: Lin Yanjuan)