Today’s human health topic:- Interval Training for belly fat & weight loss You can trim 3.5cm from your tummy in six weeks and it doesn’t require hours at the gym – you just need to pick up the pace. Exercise expert Dr Steve Boutcher explains how **I personally use this concept with a stationery exercise bike. I cycle like mad for 2 or 3mins and then do some hand weights working on upper or lower body and then hop back on bike and keep repeating for at least 20mins. Please make sure to do some warm down stretches when you finish. (P.s you can also use a step to do step ups for the same amount of time) Alternatively if you don’t have much time in morning before going to work – just get up 10 or 15m earlier – jump straight onto bike for 2 or 3 mins - then go do the things you do to get ready for work for 5mins, then jump back on bike – I can alternate for at least 45mins doing this and it gets my metabolism going for the day. You will find you feel much better during the day and more energy. I do tend to have a Green Tea shot 1st thing though. 1 level tsp of Green Tea Powder (stronger than a cup of green tea) with a small amount of honey or Stevia in a small cup with just enough hot water to mix up and then top up with cold water and down it quickly – it’s quite bitter but it really wakes you up! Asian grocery stores usually carry the powder, if you are in Adelaide the big Asian grocery in Central Markets carry it. *Please note that Green Tea can interfere with anyone taking medication for High Blood Pressure so please check with your doctor if you are on it. The interval sprinting weight-loss program How often: Three 20-minute sessions a week. Warm up: Your choice of aerobic exercise at a gentle pace for four minutes. Interval sprints: Do an eight-second sprint followed by 12 seconds of low-intensity exercise for 20 minutes. Cool down: Your choice of aerobic exercise at a gentle pace for four minutes, then stretch. When to work out: Interval sprinting is best done early in the morning, before breakfast, as exercising after an overnight fast will burn more belly fat. Otherwise exercise at least two hours after your last meal. What to eat before and after: Have water or green tea before exercise and water after. Avoid eating for at least two hours before exercise and at least 30 minutes after. Eating sugars or protein elevates blood insulin levels, which impairs fat burning. Interval sprinting Interval sprinting is typically a short burst of exercise at near all-out intensity, followed by low-intensity exercise, which is repeated again and again. It can be applied to many types of exercise, including cycling, running, rowing, boxing and skipping. We use an eight-second sprint followed by 12 seconds of low-intensity exercise for a period of 20 minutes. In studies of both men and women doing one hour of interval sprinting a week, after six weeks participants had lost 3.5cm from their waist and maintained that loss after 12 weeks. Doing aerobic exercise, such as jogging or swimming, can also reduce the amount of belly fat but it takes at least five hours a week at a moderately hard intensity. Even then the results aren’t as good as interval sprinting. The average loss of waistline after 70 hours of aerobic exercise is just 2cm. And resistance exercise by itself doesn’t seem to reduce belly fat in most people. Science isn’t entirely sure why interval sprinting works so well on belly fat, but it’s thought that the fast muscle movements and elevated heart rate increases the amount and improves the performance of particular fat-burning hormones in the body (such as catecholamines). As a result of this, fat-burning is significantly increased. Science has shown that interval sprinting also improves aerobic fitness and muscle mass while decreasing insulin resistance, so the benefits extend way beyond your waistline. For the full article click on link below. Please check with your doctor before embarking on any sort of exercise program. bodyandsoul.au/fitness/training+tips/how+to+lose+tummy+fat+in+1+hour+a+week,33713
Posted on: Sat, 01 Nov 2014 09:25:44 +0000
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