According to Australian fat loss expert, Professor Steve Boucher, "High intensity intermittent exercise (i.e. intervals) may result in greater fat loss in the abdomen."
Basically, intervals burn stomach fat FIRST, over all other sources of fat on the body. Nothing else, not crunches, nor cardio has ever been shown to result in stomach fat spot reduction. The best news is that this type of exercise takes less than 20 minutes to complete!
Other research finds that for fat loss the best kind of interval training is the 45 second burst. That is, you do 60-90 seconds of a low intensity cardiovascular activity (like fast walking or a slow jog) followed immediately by 45 seconds of a high intensity burst, like a sprint. You do this interval exchange about 6 times.
If you are a beginner or new to this type of training you might do 60-120 seconds of a low intensity activity followed by only a 30 second burst of high intensity. This will first acclimate yourself to this more demanding type of workout. However, you'll still find the results astonishing!
It's harder to do interval training on a machine like a treadmill because you have to wait for it to slow down and gradually pick up speed. But, go ahead and use a machine if there happens to be inclement weather outside.
You can even do bodyweight interval training for fat loss in the belly area. Just like with the walk/sprint mode you can do a high/low intensity bodyweight circuit. Here is an example:
Start by doing a dynamic warm up:
Standing high knee drill
Standing Butt kicks
Then, the bodyweight circuit:
Squats (15 reps)
Standing calf raises (15 reps)
Jump Squats (10 reps)
Push-ups (15 reps)
Triceps dips (15 reps)
Burpees (10 reps)
Repeat this circuit 3 times with 20 seconds rest between the exercises and 60 seconds rest between the circuits.
1 comment:
The quote is "If you DON'T stand for something you'll fall for anything."
John Cougar Meloncamp
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