If you, like many people, are carrying a spare tire around your waist, you need to be aware of the risk that extra belly fat poses to your health, especially as you age.
Men tend to gain more weight around their waists than women, and extra belly fat increases the likelihood of you suffering serious health problems, including:
Heart disease
Stroke
Certain types of cancer
Type 2 diabetes
Insulin resistance
High triglycerides
Low levels of high-density lipoprotein (HDL), or "good," cholesterol
Metabolic syndrome
Sleep apnea
How can you know if you're carrying too much belly fat? Generally, if your waist size is 40 inches (102 centimeters) or larger, you are in the danger zone and the chances of you eventually suffering heart disease or one of the other health problems listed increases.
As we age, our bodies tend to lose muscle - especially if we don't remain physically active. Since muscle is metabolically active, it burns more calories than any other body tissue - even at rest. Therefore, a sensible weight training program can help you to gain or maintain muscle tissue, which will help you to burn more calories. You'll look and feel better, regardless of your weight.
You should also spend some time each day doing cardio in order to get your metabolism "revved" up. I personally like to do what is referred to as HIIT, or High Intensity Interval Training. This type of cardio involves alternating between relatively low intensity cardio, such as walking fast for 2 to 3 minutes and then performing high intensity cardio, such as running for 2 to 3 minutes. Continue to alternate between the two for a 20 to 30 minute workout, with perhaps 5 minutes of normal walking at the end for a good cool down. Studies have shown that HIIT keeps your metabolism "revved" for hours after you have completed your workout.
The best time to do your cardio is first thing in the morning, prior to eating your breakfast. This is because your body will burn more fat when you do your cardio on an empty stomach and after a prolonged period of fasting, such as 7 to 8 hours of sleeping.
On the days that you do your weight training, you may choose to do your 20 to 30 minute cardio immediately after you finish with the weights. Again, studies have shown that on weight training days this is the best time to do your HIIT cardio for optimum fat burning effect.
You can turn your body into a fat burning furnace in order to rid yourself of that extra belly fat. And, you don't have to kill yourself in order to do so. However, you do need to be committed to a good diet and a sensible but regular weight training/cardio program. So make a commitment to get started today and get on the road to developing a lean, fat burning body.
Men tend to gain more weight around their waists than women, and extra belly fat increases the likelihood of you suffering serious health problems, including:
Heart disease
Stroke
Certain types of cancer
Type 2 diabetes
Insulin resistance
High triglycerides
Low levels of high-density lipoprotein (HDL), or "good," cholesterol
Metabolic syndrome
Sleep apnea
How can you know if you're carrying too much belly fat? Generally, if your waist size is 40 inches (102 centimeters) or larger, you are in the danger zone and the chances of you eventually suffering heart disease or one of the other health problems listed increases.
As we age, our bodies tend to lose muscle - especially if we don't remain physically active. Since muscle is metabolically active, it burns more calories than any other body tissue - even at rest. Therefore, a sensible weight training program can help you to gain or maintain muscle tissue, which will help you to burn more calories. You'll look and feel better, regardless of your weight.
You should also spend some time each day doing cardio in order to get your metabolism "revved" up. I personally like to do what is referred to as HIIT, or High Intensity Interval Training. This type of cardio involves alternating between relatively low intensity cardio, such as walking fast for 2 to 3 minutes and then performing high intensity cardio, such as running for 2 to 3 minutes. Continue to alternate between the two for a 20 to 30 minute workout, with perhaps 5 minutes of normal walking at the end for a good cool down. Studies have shown that HIIT keeps your metabolism "revved" for hours after you have completed your workout.
The best time to do your cardio is first thing in the morning, prior to eating your breakfast. This is because your body will burn more fat when you do your cardio on an empty stomach and after a prolonged period of fasting, such as 7 to 8 hours of sleeping.
On the days that you do your weight training, you may choose to do your 20 to 30 minute cardio immediately after you finish with the weights. Again, studies have shown that on weight training days this is the best time to do your HIIT cardio for optimum fat burning effect.
You can turn your body into a fat burning furnace in order to rid yourself of that extra belly fat. And, you don't have to kill yourself in order to do so. However, you do need to be committed to a good diet and a sensible but regular weight training/cardio program. So make a commitment to get started today and get on the road to developing a lean, fat burning body.
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