To lose belly fat, a man has to decrease the amount of fat he has throughout his body. Spot reduction cannot be accomplished. To reduce overall belly fat, a man needs to expend more calories than he consumes. Combining aerobic exercise, strength training exercise, and proper diet will provide the best results.
All people under 65 should perform 30 minutes of moderately intense aerobic exercise at least five days a week or 20 minutes of vigorous aerobic exercise three days a week. However, to lose weight, including belly fat, you may need to perform 60 to 90 minutes of moderate aerobic exercise at least five days a week. A moderate workout should make you sweat and elevate your heart rate (though you should still be able to carry on a conversation). Common aerobic exercises include running, stair climbing, walking, swimming, cycling and sports like basketball.
In addition to aerobic exercise, people perform eight to 10 strength training exercises twice a week, with eight to 12 repetitions for each exercise. The best workouts focus on all major muscle groups, including the glutes (buttocks), abdominals, quadriceps (front of thighs), hamstrings (back of thighs), pectorals (chest), trapezius (upper back), biceps (front of arms), triceps (back of arms), deltoids (shoulders) and latissimus dorsi (lower and middle back). Resistance for strength training exercise may come from body weight, resistance bands, free weights, medicine balls or weight machines.
Forward lunges strengthen the glutes, quadriceps, hamstrings, calves and abdominals. Start by standing tall with your feet together. Pull your shoulders tall and tighten your abdominal muscles. Shift your weight to your left foot and slowly lift your right foot. Lunge forward, placing your right foot two to three feet in front of your left foot. As you step forward, focus on lowering your hips to the floor, not stepping forward. You should continue lowering your hips until the floor and your right thigh are parallel. Be sure your front knee does not go over your toes.