Trouble Spots and How to Solve Them

Trouble Spots and How to Solve Them

Our body composition, shape, weight and overall sense of well-being are determined by a variety of factors, including hormone levels, heredity, age and socioeconomic circumstances. However, by improving your personal activity level and diet, you can promote positive physical and emotional changes in the body.

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Abdomen

Men of all ages can possess excess abdominal fat, but quite often this is a problem found with middle-aged men. Carrying excess fat in the abdominal area is linked to high levels of stress, as well as poor diet and lack of exercise. The waist circumference measurement is increasingly being recognized as an important tool for assessing an individual’s health risks associated with being overweight. People who carry their weight centrally may be particularly at risk for developing heart disease and type-2 diabetes. There is a big difference between having a small amount of excess fat covering your midsection and having an amount that is considered a health risk. Always remember to check with your doctor to learn whether you are at risk.

Reduce your stress level: Stress is often associated with overeating and inactivity, both of which can lead to weight gain. The stress hormone cortisol can make you prone to storing fat in your abdomen. It’s essential that if your mid-section is your trouble spot, you should find ways to alleviate your stress throughout the day.

Your focus should always be on your overall health and achieving a healthy body composition. You can’t spot-reduce fat from one specific area with exercise. But if you have a well-balanced diet and a comprehensive fitness plan that includes some targeted exercises, you’ll move one step closer to achieving your body confidence goals each day.

Also, keep in mind that sometimes there are medical reasons as to why someone has issues with certain areas of the body. If you believe your individual trouble spots are not related to lifestyle, diet or activity level, you should consider seeking medical advice for a solution.

Health risk: If your waist circumference measurement falls within the following range, it’s important that you follow an exercise routine and diet plan that is prescribed by a doctor.

Men: > 40 in (> 102 cm)

Women: > 35 in (> 88 cm)

Fluffy midsection: If you just have a little extra body fat around the middle and you’re hoping to show off your six-pack in time for summer, adding in some bouts of HIIT training to your current routine may be very helpful in getting you lean. You can lose the fat even faster if you focus on your pre- and post-workout nutrition. When you’re trying to lean out and lower your body fat percentage, timing your daily carbohydrate intake, as well as ensuring that you consume adequate amounts of protein with each meal, will help you to accomplish your goals.

Chest

Large pectoral muscles seem to be the symbol of male virility in all of the magazines. So, it’s not surprising that when men don’t have the chest that they desire, it can lead to a lack of confidence.

Too small: Getting results can take time. But with dedication and careful planning, it’s possible to pump up your pecs. If you have a lack of muscle mass in the chest area, dedicating yourself to performing a strength-based routine that focuses on both the muscles of the chest and back, in combination with a muscle gaining diet plan, is the best approach to build up your pecs.

Excess fat/lack of muscle tone: Unfortunately, we don’t get to choose where our body stores excess fat. For many men, especially with age, they find that the chest becomes a problem area. Controlling your calorie intake, in combination with a good exercise plan, can help you with your overall body fat reduction goals. To rebuild your muscle tone in the chest area, consider performing resistance exercises, such as push-ups. As you get stronger, progress to lifting weights. Quite often, using your own body weight as your resistance is enough to stimulate change.