Monday, November 17, 2008

Trim Down Your Beer Belly Now

A friend of mine recently asked me – “Dude, how do I get rid of my beer belly? Is there something I can do to lose all this flab”

I simply answered, “Easy, just stop drinking.”

Of course this is not the answer that most people want to hear. They all want to know what they can do (without quitting drinking) that can help them burn the excess fat around their bellies. Well taking this as a challenge, I did some research, and here you have it. Your own fitness program to help you lose you beer belly without having to quit drinking. But before I continue, here are some important points to note to ensure there are no misconceptions on what this routine can and cannot do.

· Quitting drinking is still the best option and will give you better results than doing this routine and continuing to drink.
· This routine just helps you reduce the damage of the alcohol on your belly and is not a guaranteed way to get 6 pack abs

The facts:
Ok, before we get into what to do, let’s get down to some facts on alcohol beverages

Each beer you consume, on average contains between 120kCal’s to 150kCal’s depending on the brand
Each shot of liqour contains on average between 60kCal’s to 80kCal’s depending on what kind of liqour you consume. This does not include the mixersas this will add about 20kCal’s to 30kCal’s per shot, again depending on what kind of mixer you use.

Not too bad right? Well if you are only drinking 1 or 2 drinks, sure. But if you can guzzle down about 10 drinks a night you can see how this adds up. Repeat this about 3 times a week and you will really see things growing…literally. For those who are wondering how bad these calories are, maybe this will help to put things in perspective. An average male adult should consume about 2000kCal’s of nutrition a day. So if you guzzle down 10 beers at 150kCal’s, that’s a whopping 1,500kCal’s. That is 75% of your daily requirements. Which also means, if you consume 4 equal sized meals a day to give you 2000kCal’s, then you can only have one meal now or you will have more than your body can use which translates into “belly fat.” Still can’t see it? Here is another one. For every 3,500 additional calories you consume, you will gain 1 pound of body fat. So if you eat 2,500 calories a day and your body can only burn 2,000 a day, you will gain 1 pound of body fat within 7 days. Scary isn’t it.

Here is another fact about alcohol. While your body is breaking down this alcohol, your body is unable to metabolize fat. This means, anything you eat, will be stored away as fat first and only dealt with once your body has gotten rid of all the alcohol from your system. For most people, this takes about 24 hours to do. Of course there is no clear cut where this process begins and another one ends. But at the peak of the breakdown (maybe the first 2 hours after you stop drinking), almost anything you consume will be stored as fat first. As there is less and less alcohol in your body to break down, your body can slowly metabolize more and more fat, but it won’t be as efficient as it would be when it is not breaking down alcohol. For your fat metabolism to return to 100%, you will need to wait roughly 24 hours.

So now that you know the facts, here are some tips to help you reduce the damage of alcohol on your gut:

1. Before you drink, have a lighter dinner than your usual. A dinner which is lower in fat and higher in fiber will be best.
2. If you are drinking liqour, use water or diet soda to mix it. Done this way, liquor is actually safer of the gut compared to beer.
3. Once you finish drinking, do not whack a whole plate of maggi goreng. I know loads of people who have a heavy supper right after a heavy drinking session. If you are hungry, look for healthier foods which are not high in carbohydrates and fat. Best thing to eat would be high fiber crackers or unsweetened cereal. Avpid oily fried foods. You get the point, yucks healthy food. The point is to esnure whatever you eat does not have much chance of being stored away as fat.
4. Drink lots of water after your session. It is recommended that you drinkat least one glass of water for every 2 beers you have had. If you can drink more, it will be better. Why? Lots of water helps your body break down the alcohol faster (and return your fat mtabolism to normal) and prevent dehydration, which causes a bad hangover.
5. Plan your meals. If you know you are going to drink 10 beers, do the math and ensure you stick to your calorie intake for that day. Do not exceed it.
6. If you can’t plan your meals, you will need to work off the additional calories you have gained over the night with exercise. On average, a 30 minute walk burns about 200kCal’s. So if you have consumed 1000 extra calories from drinking, you will have to walk for about 2 and a half hours to burn it all off. If you drink once a week and consume 1000 extra calories, of course you can break down the 2 and a half hours into 5 half hour sessionss. So either exercise or plan your meals. The choice is yours or best, do both. If you drink 2 or 3 times a week, then you got to start doing the math and planning.
7. The next day, eat a healthy breakfast – again, avoid high carbohydrate and high fat food. Most of it will end up straight in your belly.

There you have it. Some tips to help you reduce your beer belly instantly. Give it a try and let me know if it works. Would love to hear from you and of course answer any dying questions you may have on this topic.

17 comments:

akuani said...

Achilles: I don't even drink **wail** damn it and I have waged a losing battle with me midriff since baby #2 - no excuse I know.

Will yet again make a sincere attempt with the pointers you've listed and God willing, some results are seen ... am short of slicing them tires off meself in a cost saving plastic surgery attempt ... **sigh**

akuani said...

I mean even NON-drinkers could use some of the pointers heehhehe just in case you think me is a closet guzzler!

anfield devotee said...

Maggi Goreng after drinking? Foooook that! After serious thani session, you MUST have that bubbling hot claypot of BAK KUT TEH!!!!!!!!

Mwuahahahahahah . . .

Achilles, yer a fooking wet fart lar you with all de negative stats & all.

Me says be proud of yer mid riff "sculpture". Treat it as a WORK OF ART & watch yer self-esteem improve!

Sorry to diagree with da fitness guru here but me says a Beer Belly is just CHEST MUSCLE OVERFLOW . . .

Wear it PROUD!

ps: "Give up drinking still the best option" . . . Gila ka you?!!?

Rajan said...

Akuani: Sorry these tips not so aplicable to you. But me got loads of friends who want to know how to lose their bellies without having to give up their beers.

If you really interested, i can help you come up with a simple personalized program to get you started. Let me know.

AD: hahahaha... sorry to put up all the scary stats-lah, but stats are stats. what can i do. Didn't mean to make you feel bad with the stats, but needed the stats to tell you how much to do to burn it off.

BTW, not all guys happy with their "sculpted overflowing chest" like you-lah. Some do want to have a trimmer body and not kick the habit. so hopefully this will help them-lah.

To make it up to you, maybe my next post i can put up "how to develop a sculpted overflowing chest?"

Anba said...

This is true account how me shed 14 kilos went down from 70 to 56 kilos ten yeras ago...
Me was very much interested in Rajen M diet who was advocating the atkins diet in star so me dicided to try it plus with some exercise...
basiccally no white foods like rice,white bread,white flour...and the other 2 i forgot...

Basically mi breakfast was like this...
4 slice of wholemeal bread,
1 whole mandarin pear..
2 piece of banana...

lunch
3 slice of again wholemeal bread
1 whole apple
1 medium sized fish steamed only...

dinner
2 slice of whole meal bread again
1 whole pear
3 piece of banana

in between take small cups of low fat milk...

plus with some exercise...
3 sets ( 15 reps) of leg raises everymornin and late evenin
But last time when i did this i was livin on meagre budget..
Now days you have lots of alternatives...fruits and nuts diet...and whole other approach..
but exercise is very important too...

Bro...do check out hindu squats and hindu pushups on you tube...
another alternate name for hindu pushups is divebomber pushups both are good ...
ciao

anfield devotee said...

achilles: Poison Idea . . . me heroes. (pls google fer image & info - you'll see what me means!)

anba: Blardy fool, don't even thani like a proper Indian. And you need to lose weight? Apo la you?

Anba said...

Balaji:-
Me have seen the effects of thaniying indians fer me whole lifetime...
hahahha...
not fer me bro...
i rather stick to my neem juice...
heheheh...you should try it

akuani said...

Anba: bring some of that neem juice down for AD ... he could use a good system detox man - get them cranky pains outta ya system pronto ...

The clown won't give up his drinks but rather suffer - one good neem juice 'setengah' will show him 'nirvana' man ehehehehhehe ...

Rajan said...

Anba: Interesting diet plan you went through... but looks a bit hard to do. I know some other friends who went on similar diets, but unfortunately, they didn't stick with it for too long, so no results.

AD: hehehe.. me checked out Poison Idea pics. you sure ah you want to look for them? Scary-lah bro...

Rajan said...

AD: I mean "look like them" not for them. hehehehe... typo.

Rajan said...

Akuani: I also agree with you on AD. All whiskey will be mixed with neem juice from now on. hehehehehe

AD: It might taste better than your green tea mix.

anfield devotee said...

rajan / akuani / anba: No pain, no gain . . .

ps: Me has stopped liqour, now good thambi, beer only :-)

akuani said...

errrrr AD doesn't beer also have alcohol content????????????????? or am I missing something here ??

Anba - neem jus satu bottle - we put in a stout "nai chap" bottle and bloody force it down AD's throat wokai??? you hold him down, I pour it with a funnel down his throat ...

Rajan said...

Akuani: No hope-lah for changing AD... he has already gone to the dark side.

mozisgod said...

heyaaaa achilles/rajen,

interestin' post there chief, sounds tenable to say the least. i guess the point is to do the maths; and add and subtract. some of the facts yu put there made a lot of sense, as i had been at one point in time (....like farkin yonks ago la bro, been unknowingly, subconciously (NOT UNconsciously) practicing it.

take that part yu mentioned about exercising, especially after a good rowdy session, that i can really vouch for on a personal level..er with the following applicable caveats in motion:

a)er..again, that was yonks ago when the world was all slim and dandy..and gangly for me; and

b)no, for sceptics (hehe) that motion did not include thumb/finger exercise involving the lifting of beer mugs.

mwahahhaha. but jokes aside, physically after some sweating, not only yur sweat actually smells of alcohol, but yer stomach feels a bit lighter and at ease. rather than the churnin torturous pain i'm puttin' up with these days. (yes i'm a gastric monger la..)

cheeers for the notes. will heed where possible mate.

yours appreciatively,
moz.

p.s. give up beer..er. *moz stares with hollow sunken longin eyes with tongue in tow and draggin on floor*

Kerp (Ph.D) said...

cant help to think that guy who approached you was in fact Bala. i mean, buncit and capable of guzzling down a whole barrel.

but i've got my own belly problem la chief. i cant exercise and at the same time i still need to eat. ok la maybe i'm guilty of gluttony so i was thinking of cutting a huge load of my diet. not really a question, just feel like relating me own belly woe....hehehe...

Rajan said...

Moz: Yes, the point of the post was not for you to quit drinking (like me did) but rather, working around the problem. But i had to put the little disclaimer there because i didn't want people to think that they can drink beer, do the routine and have washboard abs... well maybe you could if your followed very strictly, but it would be difficult for the majority. So this was just to get you thinking on how you can keep a trim stomach while drinking.

But you are absolutely right. it all comes down to the math and science of it.

Kerp: hehehe... unfortunately it was not Bala who approached me. Bala approached me on how to make his stomach bigger... which i will be covering in my next post heheheheee.