Burn Abdominal Fat In Less Time With THIS Type of Exercise

When it comes to getting a flat stomach, most people think they need to do long, boring cardio.

You know the kind I’m talking about — where you spend over an hour on the treadmill or elliptical machine.

And if you do this kind of cardio long enough and often enough — you just might burn enough calories to lose a little bit of abdominal fat.

But who wants to spend hours in the gym?

That’s why if you want to lose abdominal fat in the most time-efficient way possible, you’ve got to do high-intensity cardio.

With high-intensity cardio you can be in and out of the gym in 20 – 30 minutes.

Not only will you save time (especially if you’re like the rest of us — busy, busy, busy!) but you’ll actually burn more fat.

A study from the University of Virginia confirms this.

Subjects were divided into three groups. One group did no exercise. The second group did your run-of-the-mill low intensity (long) cardio.

The third group did high-intensity cardio.

What were the results?

In the researchers’ own words, “The present data indicate that body composition changes are affected by the intensity of exercise training with HIC (High-Intensity Cardio) more effectively for reducing total abdominal fat and subcutaneous abdominal fat.”

In plain English — high intensity cardio will burn off more stubborn stomach fat than low-intensity exercise or no exercise at all.

So how do you do HIC?

It’s simple, first, pick a traditional cardio exercise.

Good options are the treadmill, upright stationary bike and the elliptical machine. .

Then, you simply alternate between short burst of all out effort followed by rest.

For example, say you’re on the treadmill. For the first minute you might do an all out sprint. Then for the second minute, bring it down to a light job or brisk walk while you let your body recover.

Repeat this process for the next 20 minutes (30 if you’re “gun ho!” about losing your abdominal fat), alternating between a minute of all-out intensity followed by a minute of rest.

Do this style of cardio three times a week in addition to your regularly scheduled weight training sessions and you’ll have the body of your dreams in no time!

 

Lose Your Belly Fat

Want a slimmer waistline in a few weeks’ time?

It’s certainly possible. And a lot easier than you may have thought.

When it comes to losing that bulge around the middle, most of the advice you’ve probably heard is completely wrong.

It’s not surprising. There are quite a few myths out there when it comes to getting a flat stomach.

For example:

  • “You’ve got to do 100s of crunches to lose that belly”
  • “You need to diet (i.e. starve yourself)”
  • “All you need is XYZ brand’s diet pill.”
  • “Do hours on end of traditional low-intensity cardio, like walking on the treadmill.”

The truth is that it’s not that complicated to lose your abdominal fat.

Here’s all you need to know:

Eat right. This means eating properly to fuel your body, boost your metabolism and burn more fat. Avoid all junk foods, including fried foods, soft drinks and heavily processed foods. Stick to foods that have one or two ingredients max. That means good protein sources (like chicken, fish and eggs), plenty of fruits and vegetables, and healthy fats (nuts, olive oil, flaxseed oil, avocados, etc.) Also, try to eat 4 – 6 small meals evenly spaced throughout your day.

Train with weights. This one’s a given. Train 3 – 4 times per week. Focus mainly on compound movements. This means the “tough” exercises like squats, dead-lifts, bench presses, barbell rows, etc. These are effective at building muscle and priming your metabolism to burn fat like nobody’s business. Plus, these kinds of exercises are more functional and will provide the strength you need to go about your day-to-day life.

Do cardio smartly. Once you’re eating healthy and working out with weights, it’s time to add in a little cardio. But not the kind of cardio you see everyone else at the gym do. The goal isn’t to see how long you last walking on the treadmill. Instead, you’re going to do High Intensity Interval Training (HIIT).

Simply put, this means alternating between all-out exertion and resting. For example, if you’re on the treadmill, you’d warm up for the first 2 minutes, then sprint as fast as you can for 1 minute. Then rest the next minute. Do this for 9 more sets of 1 minute exertion followed by 1 minute rest. Doing cardio this way burns more calories in less time, since you’re “upping” the intensity factor.

So there you have it. Follow these three tips starting today and you’re bound to lose your belly fat.

Do You Make These Result-Slowing Exercise Mistakes?

I bet you do. See for yourself…

Putting speed over form – Don’t confuse speed with intensity.  Intensity is important, the harder you work, the quicker results will come.  Speed, on the other hand, can get you injured.  Because speed for speed’s sake almost always compromises form.  And when you break form, not only are you not working the muscles properly and optimally, you’re also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed…and damaged.  Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form.  This is one of the many places where it is so valuable to get expert guidance, feedback and coaching.  Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving.  For optimal results, use optimal (correct) form at high intensity.  If you’d like a primer on form, function, proper technique and injury avoidance, I encourage you to give us a call and come in for a complimentary workout.  Our gift to you!

 

Reading a magazine while doing cardio – Reading takes your concentration away from the task at hand, an intense, heart-pumping workout.  And all sorts of bad things can happen when you’re not focused on what you’re doing while running along at 6mph on the treadmill, or even when you’re on a stationary bike.  I’ve seen it all, and some of the spills I’ve witnessed weren’t pretty.   If the person could get back up, he’d get up with an embarrass look on his face, that’s for sure.  But really, it’s not about embarrassment, it’s about safety and getting results.  I’m not trying to be a scrooge; I just want you to know that getting results, particularly if you want them fast, requires focused effort.  You can’t do that while reading about “Brangelina” or even about the price of oil! Instead of a magazine, put on your IPod with some motivating music…and rock it out!

 

Ignoring weight training – Guys obviously understand the benefits of weight training, but ladies…not so much.  And I get it.  You don’t want “bulky” muscles.  But the truth is, that just won’t happen.  Remember, muscle is more compact than fat.  And women don’t have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks.  It doesn’t expand, and certainly won’t get “bulky.”  Instead, you’ll enhance your feminine curves by toning them up, and tightening them down!  Tight, toned and terrific is what you get from weight training…done right.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you’re put them to practice in your workouts.  And if you need help, you know how to reach us!