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Helping Men Fight Belly Fat

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- I am with Sean Armstead at Phenomenal Fitness.

Now, Sean, I would imagine the first thing

that we need to be concerned about with belly fat

is that it can lead to some serious medical problems.

- Without question.

From diabetes, to various types of heart disease,

to some cancers.

The fat around the mid-section is very volatile,

so it can create and contribute to the

complexity and the cascade challenges

with cholesterol and with toxins

and different things like that.

We don't like to look like that,

we don't like to feel like that,

but from an organ perspective it doesn't

help the organs exist in a happy place.

- So, we really want to cut that body fat

so that we can be healthier.

And obviously we're in the gym

so we're gonna be talking about exercise

but you also say that sleep and diet

play a big factor in reducing belly fat.

- Far more than people give it credit,

the physical activity is the stress.

Once you get the stress you need rest to facilitate

the positive change that you're looking for.

It's the patterns, the patterns that exist

that allow us to look a certain way,

move a certain way, and feel a certain way.

- So let's talk about exercise.

What can we do to reduce belly fat for men

and is that different then something women would do?

- I don't think it's so different as it

is from men to women as it is the individual

and their structural integrity or lack thereof.

Because a lot of times we focus heavily on

the core but it's the hips, it's the mobility

of the hips, it's the mobility of aspects

of the spine to allow the trunk to do the work

that it's supposed to do, for it to serve us.

But we have to serve it.

- And with that, Sean showed me how

to put it into practice at the gym.

Okay, Sean, some exercises that we can do

to help reduce belly fat.

- Yes.

- We're starting on the ground.

- The big one is the plank progression

because it's about stability, it's about strength.

So you wanna rotate the pelvis under,

which allows me to activate and involve

my glutes a lot more and very important

key aspects of my core, and then you crunch down.

And that creates a nice, solid connection

between the hip, key hip muscles or backside glutes,

and then the front abdominal wall.

And it's much more effective.

- Oh yeah. I can feel it.

- So then from there, you have variations

to involve aspects of your hips.

- [Jane] We pulled on some resistance bands

for Sean's second exercise.

- Pushing out on the band.

- Push out on the band.

- And then as you keep that tension

going out, you extend the hips.

So you squeeze the glutes and you

tighten up in the mid-section.

Then you lower some and then you

go back up with the extension.

As you continue to push out.

Belly fat is challenging when it protrudes

and pushes your spine forward, like this,

and you don't have backside help.

So we need help from the glutes to create

a proper, or better, structural integrity.

- [Narrator] Last up, some dead bugs.

- Okay!

- Okay?

- Dead bug here we come.

- I curl up, I support my head to reduce

the involvement of my neck muscles.

This dead bug is a plank in and of itself.

Then, I add more work this way.

Now, it's more difficult when you do both legs

but the key is you have to be able to keep

your lower back on the bench.

- So Sean, I think the biggest takeaway is

really the lifestyle of living

with good sleep habits, a good diet,

exercise, and stress management.

- Without question. The stuff dreams are made of.

- I love it. Thank you so much, great information.

- My pleasure, Jane.

- For more motivation to move

and another exercise from Sean,

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