How do you grow a beer belly?

A beer belly is due to too much fat. Many older men and women absorb more calories than is good for them. It is important to understand that a beer belly is not only caused by beer. It rather depends on the way of life of the man. A large group of people eat too well in the evening and too early before bedtime. Try to eat the supper two hours before bedtime. In this way the fat is not stored, but burned as much as possible. A night out can be very cool, especially with a few beers. But how often do you catch yourself stepping into a chip shop or warming up a pizza? Alcohol induces appetite. The body will be busy burning the alcohol before tackling the fat. This combination is deadly for a tight stomach.

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You get extra calories from the beer, up to 110 per pint. In addition, you eat more than necessary, usually these snacks are also very greasy, and they burn less quickly. There is also too little sport. In our society there are many jobs that do not involve physical exercise. A lot of courage and perseverance are needed to get a good workout after or before working. This will nevertheless be the key to regaining a beautiful belly.

How do you eliminate a beer belly?

There are not many remedies for a beer belly. So hope not for a panacea with which all problems are solved. It is also true that from the age of 35 the metabolism falls sharply, resulting in a slower degradation of fats. Some tips to prevent a beer belly;

Calm down with calories: Watch your diet and avoid high calorie intake.
Avoid alcohol and soft drinks: Drinks contain ’empty calories’. A beer (25cl) is 110, a Coca Cola (25cl) 70 calories.
Eat fruit rather than candy: Natural sugars found in fruit are useful. Sugars in candy quickly turn into fats.
Exercise daily: A walk also helps.

Sweat it out: Fats are burned by intensive exertion. Good sports are easy to get rid of; walking, cycling, walking, swimming, … Try to keep going for an average of half an hour a day and sweat everything out.
Abdominal muscle exercises DO NOT help: Abdominal muscle exercises help to develop more muscles in the abdominal area. These muscles, now take a six-pack, only become visible if the fat percentage is below 12%. So massively starting your stomach won’t help you lose weight.

The most important thing is the combination of all this. Just paying attention to your diet will not be sufficient, just as extra exercise alone does not offer a good solution. Good luck!

How do I get that beer belly?

Many men develop the so-called “beer belly” as they age. Fat accumulates around your waist and a protruding belly becomes visible. Beer is often blamed, hence the name beer belly.

How do you get the beer belly?

Many people get fatter as they get older, not only the men but also the women collect more fat than is good for them. Obviously this is not, as is often said, due to the beer . Beer is very high in calories , around 80 calories per beer , but the thick bellies are not specific to the beer. The actual cause of the beer belly is the fat snacks and refreshments that are often consumed with the beer . Beer also stimulates appetite, which means that people will start snacking faster. Moreover, beer is often served at a party, accompanied by greasy bites, nuts or chips. This together adds extra value. When you are also used to around 20to consume beer s in one evening, together with the necessary snacks, then you will soon have a number of times your required daily amount of calories .

Do women also have a beer belly?

In women, the fat collects more around the thighs and hips, so they do not have the distinct beer belly that men can have. So a beer-drinking woman can collect just as much fat as the beer-drinking man, only it sits in other places and does not stand out so prominently.

How do you get rid of your beer belly?

Many men do not like their beer belly and not like it. It gets in the way, you get back problems and you’re wondering when the little one is more than tired. When you want to get rid of the beer belly here are a few tips:
Halve the amount of beer you are used to drinking
Alternate your glass of beer with a glass of water
Avoid the greasy snacks, try to limit yourself to a pickle, a piece of cucumber or a single piece of cheese.
Work out, in the gym you can follow a special training program to reduce the beer belly.
Do you want to lose a lot of belly? You also halve the portions that you eat with your regular meals and limit you to 1 or 2 beers

The belly: Types and Creating a Tight Belly

The beauty ideal is a tight, flat stomach. Yet many people have a big belly, for example a beer belly. What types of thicker belly are there and how do you get a tight belly?

The beauty ideal of most Western people is clear: men with firm, broad shoulders and a tight butt. And women with large breasts and firm, round buttocks. However, they do not want to see a belly, while our belly is the largest storage place for fat. In some less developed countries a belly is found to be attractive because it would indicate that a person is well-off and healthy. And that while a belly is definitely not healthy. A belly or even a big belly means a greater chance of cardiovascular disease.

Types of belly

The beer belly

The beer belly is – not a myth – indeed caused by beer. Beer contains maltose, a type of sugar. If we get a lot of sugar, we will not be able to process it all. The surplus of sugar is stored at such a moment in, precisely, the belly. Drinking wine is a reasonable alternative to drinking beer. Wine contains much less sugar. However, alcohol itself is not good for the line.

Rice belly

When you eat a very one-sided diet, the salt and moisture ratios in the body are disrupted. This allows fluid to accumulate in the abdominal cavity. The term rice belly does not mean that you only get such a belly when you eat too much rice. However, rice is often the only food source in developing countries, which means a very one-sided food intake .

The trans fat belly

Trans fat is an artificial fat that is also the cause of a tummy. Trans fats are artificial fats that cannot be broken down by the enzymes in the body. This is due to their different chemical composition. These trans fats therefore remain in the body and accumulate in the belly in particular.

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Train the belly

Many people find their belly too ugly and want to train it away to create a flat, tight belly . To get a wash plate the body fat percentage must be around 10-12% for men and 15-18% for women. A washboard is only visible when the percentage of body fat is low enough to make the abs visible.

Abdominal Muscle Exercises

It is wise to perform specific abdominal exercises when you want to train your tummy away. This is not so much about the number of exercises you do, but about the technique of these exercises. It is better to perform fewer exercises with the right technique than a lot of exercises with the wrong technique. You also do not have to perform the exercises daily, three to four times a week is sufficient. Perform each exercise approximately 15 times.

Beer Belly, Cause and Training Away

A beer belly is created by drinking beer. Once in a while. A beer belly can also be caused by excessive eating and too little exercise, but then it should not actually be called a beer belly. Why do sturdy beer drinkers have that bulging belly, is it dangerous and how can you lose weight again or train the belly away?

Beer belly does not exist

Whoever has in mind that a beer belly is a storage of beer, is wrong: the beer belly does not exist. What does exist is fat storage around the abdominal organs. When the area around the abdominal organs is provided with fat, the fat is deposited outwards, causing the abdomen to bulge. Among sturdy beer drinkers, this is known as the beer belly.

Lots of calories in beer

People who drink a lot of beer also consume many useless calories. Useless because beer contains no vitamins. In addition, beer also contains no proteins, making it also useless for cell building. Beer contains a lot of bad carbohydrates that are converted into fat. This fat is stored in the body for worse times. As long as the worse times don’t come, the body keeps storing fat instead of consuming it.

A glass of beer contains around 85 kcal. Whoever drinks ten glasses of beer per day, therefore consumes 850 kcal per day. In addition, beer boosts the appetite: beer makes you eat more chips and nuts and is more likely to be hungry for pizza or fries. In addition, many beer drinkers also place their daily fat floor in the stomach: by working a fatty meal in, the stomach reacts less sensitively to alcohol. In this way, many calories are consumed unnoticed. This is a common problem especially with daily beer drinkers. Because alcohol is addictive, beer drinkers are often not aware of the dangers of beer belly and alcohol consumption. Drinking beer often comes in as well. It starts with one glass during dinner and before you know it you drink more than ten glasses a day. This may seem like an exaggeration, but more and more people are becoming home drinkers. A home drinker drinks more than two glasses of alcohol a day, outside of drinking in a public place such as a cafe.

Beer belly without drinking beer

A beer belly can also occur without drinking beer or other alcoholic beverages. Often wrong eating habits are the cause. Too many wrong fatty foods and sugars are the biggest culprits. In this case we are not talking about a beer belly but a fat belly, overweight or too large a waist circumference. There is no question of a real beer belly. In both cases the waist circumference cannot be called healthy: an increased fat storage around the abdominal organs entails an increased health risk. One must then mainly think of heart problems and vascular disease.

Train away your beer belly

Can you train away a beer belly through exercises? Yes and no. Only abdominal exercises help nothing. The belly really doesn’t get away from that. People will have to adjust their eating habits and / or not to drink beer. In addition, a lot of exercise will have to be done. By consuming more calories than comes in through the diet, the body will use the stored fat. Consideration should be given to the amount of food: eating too little will ensure that the body actually saves even harder fat. A good training in which cardio and strength training are alternated, can ultimately cause the beer belly to disappear. This requires a long breath: often fat first disappears in other places.

Stopping drinking (excessive) alcohol also has other benefits. Alcohol has many nasty properties such as causing stomach cancer, esophageal cancer, liver cirrhosis, damage to the brain, high blood pressure, brain haemorrhage etc. Moderate drinking of alcohol, this means no more than 2 glasses per day, has a beneficial effect against clogging blood vessels . However, this only applies to men over 40 and women over 50 years. Alcohol has no beneficial effect for young people.

Tight Belly without Diet

Tight belly without diet: effective exercises at home

A belly, many struggle with too much fat on the belly and weak abdominal muscles. And who doesn’t want a flat stomach? With a flat and tight stomach your posture looks better and clothes look nicer too. A tight abdomen, without diet, can be achieved through specific abdominal exercises. It should be noted that abdominal exercises in combination with adjusted nutrition are even more effective. The best abdominal exercises can be found here. Tight (er) belly insured, with consistent practice.

Stomach Vacuum

This abdominal muscle exercise is not that well known, but effective. This exercise trains the internal abdominal muscles (transversus abdominus), making the abdominal circumference thinner. It even takes little effort to train your stomach through the stomach vacuum. You stand up, for example against a wall. Retract your belly as far as possible. Blow all the air out of your lungs. Expand your chest so that your belly can be retracted further. Hold this for at least 20 seconds. Later you can expand the 20 seconds. Do this initially three times a day.

Toe Touches

Just like the stomach vacuum also effective and simple. You lie flat on the floor and raise your legs (feet towards the ceiling). Keep your legs close above your hips. Now you try to touch the toes with your fingers, while your shoulders get as far from the ground as possible. You can make the exercise harder by holding a weight or by only touching the right and left toe.

L-Sit

Effective, but slightly more complicated than the top one. You put your hands next to you and raise your legs stretched out. This way your body forms an L-shape. Stay in this position for a while. The idea is that you raise yourself, not that you are sitting on something with your back. In the beginning you can place your hands on a small elevation. It takes practice to maintain this. You can still maintain this posture through practice.

Abb roll out

You take a bar with a wheel in your hands (dumbbell or barbell) and sit down on your knees. Then you move your body to feed. At the same time, you also bring your hands forward so that you reach a stretched forward position without touching the ground. And in this way you also move back to the starting position. After regular practice this may have become too easy: then you can try the same from a standing position.

Dumbbell side bench (with weights)

This is for the lateral abdominal muscles. You need one weight for this exercise. Stand with your feet shoulder-width apart. And holds a dumbbell in a hand. Let this hang beside you. And lower it by bending your body to the side of the dumbbell. Then you stand up again and do the same on the other side. Do not do a dumbbell in both hands. This makes the exercise less effective.

Incline sit up

You sit down on a couch and clamp your feet under the roller cushion. Put your hands behind your head or next to it. Do not lift the upper body more than 20 degrees. Slightly curve your back as you rise and emphasize the straight abdominal muscle.

Abdominal Exercises Tips

The usefulness or nonsense of abdominal exercises

Are you tired of that belly and do you want tight abs? All kinds of devices, programs and diets promise you a tight stomach. Why don’t you succeed despite a diet or abdominal exercises? Because you need to know a number of things.

Abdominal muscle exercises

Let’s be clear: abdominal exercises alone do not get a flat stomach. Strange, because on the commercials you see women and men with a very tight stomach by just moving around on a device. Nice and nice, but advertising only shows you what you want to see. Abdominal muscle exercises help you burn fat and make it look firmer, but you don’t get a belly like you see on television. These people have been doing fitness and watching their diet for years. And you will learn that now!

Food

First, tackle the diet. No, you don’t have to follow a strict diet, which most people do. Lose weight fast in five days? Forget it! The only thing you lose is moisture. You lose weight with policy. By losing weight as slowly as possible. Those who lose more than 500 grams per week are often already doing the wrong thing. Remember that you probably took months to years to arrive, then you don’t have to get rid of it in 1 month.

The disadvantage of losing too much weight is that your body goes into power saving mode and burns as little fat as possible. And we shouldn’t have that. Calculate what you normally consume in calories. There are all kinds of (complicated) formulas for this, but you can also do it simply: weigh yourself in the evening at a specific time. Over and over again the following days, as you keep track of what you eat, drink and how much you exercise. The days that you do not arrive or lose weight are the days that you take your normal calories. The days that you relax, you eat too much.

Now that you know how many calories you consume, you will reduce 300 calories per day. Maximum 500 calories per day but really not anymore. With 300 calories less, you actually do very well.

Burn Fat

You burn fat by moving. Logical. Do this, but keep in mind that you are not exhausting yourself. If you are going to move a lot at once, then take a few more calories, your body should not enter the energy-saving mode.

Abdominal muscle exercises now also get their use, because you grow larger muscles with this. Larger muscles mean more fat burning, even if you do nothing. But do you have to train the abs for this? Not necessarily, larger muscles in the back, shoulders, arms or legs also cause more fat burning.

As you can see, daily training of the abdominal muscles is not useful to get a tight stomach. Only once you have really lost your belly fat does it become more useful to keep your belly tight. But abdominal exercises ensure better fat burning. In any case, do not exhaust yourself and remember: sore (abdominal) muscles means resting, the muscles indicate that they must recover. Only muscles that get rest can also grow.

Fitness – Body Step

During an average body step lesson you step on and off 2000 times. Bodystep is a varied step program, in which movements are combined. This program takes place under the guidance of compelling music.

Bodystep lessons

Bodystep is a group fitness program. The bodystep lessons were developed by Les Mills and have the same course and content throughout the world. An important condition is that “thinking” does not stand in the way of “doing”. That is why the movements are kept simple. The music is stimulating and stimulating. You step on the scooter, off it, over it and back. The movements are performed on music.

Steps
Then of course it is useful to know what a “step” is. A scooter is a two-wheeled vehicle, that’s true. But a scooter is also a height-adjustable board (10-30 cm high) that is used within certain fitness programs.

Who is bodystep for?

Bodystep is accessible to everyone. The combinations and exercises are simple and varied and for the most part consist of repetitions. A beginner can come along well, but there are also opportunities for advanced skiers. An option to increase the level is the use of hand weights.

Body step benefits
Bodystep offers many benefits.
You feel liberated and energetic.
You burn a lot of calories
Your fat burning system is stimulated during the cardio blocks
Your body shape changes: you become slimmer and tighter
Coordination is improved
The firmness of your bones improves
The lung and heart capacity is increased
Your muscles become firmer, resulting in more muscle strength
Improvement of the condition
Improvement of muscle endurance
The upper legs and buttocks in particular are trained

Material bodystep

What exactly do you need to do the body step exercises? The only requirement is a step. Wear sportswear and sturdy sports shoes. If you have a good command of the beginner level, you can consider using small hand weights. This sporty workout offers challenges for everyone!

FItness group lessons
Is bodystep not exactly what you are looking for? No problem. If you go for more challenge, you can also opt for bodyattack group lessons. Bodybalance is a combination of yoga and pilate and helps to balance body in mind. The body pump gives you a muscular body. There are many other options and there is always something that suits you.

Classic forms of Fitness

The classic forms of fitness consist of ‘step aerobics, cardio training, zumba, spinning, aqua gym and striding’. Every form of fitness has its specific health benefit. In general, fitness is a must if you want to burn a lot of calories in the long term. Fitness can also be fun to do in a group and in that way it is interesting to sharpen up your social life. If you do not yet have experience with fitness, it is very important to start carefully so as not to overload your body immediately.

Fitness: classic forms

Spinning

People install themselves standing or sitting on an exercise bike to cycle to music under the guidance of an instructor. You can also build up resistance through the bicycle, as if it seems that you are cycling on the mountains. The exercises that are done here are: doing short sprints, cycling on a flat road or cycling against resistance. All this in alternation with each other.
Spinning is very good for burning calories and good for the leg muscles, lungs and heart.

Cardio Training

With cardio fitness, a specific training program is adjusted to the measured heart rate. Because the training may not be increased too intensively, people focus on the heartbeat of that person. Based on this, one can then build up the condition and try to lose weight. The fat reserves of the body are used here as fuel.
Cardio training is therefore good for burning fat and calories and for the condition of the lungs.

Step aerobics

Via a typical stepping bench where you alternately get on and off, you mainly focus on the general condition of your lower limbs.
Step aerobics is therefore ideal to improve the condition of your legs, hips and buttocks

Zumba

People here practice fitness to Latin American music in the form of dance and exercise. Alberto ‘Beto’ Perez came up with this form. Zumba means: moving fast and having lots of fun ‘. It is a Colombian-Spanish name.
Zumba is often done by people who want to lose weight quickly, because this sport burns a lot of calories, up to 1000 per hour.

Aqua gym

Here people practice fitness in the water. This can include: steps, jogging, zumba or pilates. Because you exercise in the water, your body weight is seriously reduced. It lowers the risk of overloading muscles and joints.
In addition to the general improvement that it can have for the condition of the body, this sport is therefore definitely recommended for people who have back or joint problems and still wish to exercise.

Striding

This shape is suitable for young and old. You install yourself on a treadmill or bicycle with a suitable slope. This with a varying pace and the size of the steps you have to take.
It is good to train the hips, the calves and the buttocks.

Social occupation

All these forms of fitness are in group and often with nice music in the background. Fitness is not only good for the body, but it is also a pleasant social activity.

Fitness only

You do not have to go to an adapted fitness room to be able to work out. However, you can only do this at home and purchase a suitable device (such as an exercise bike or aerobic scooter). In addition, you can also learn from various DVDs with instructions on how to practice a form of fitness, such as Zumba.