Burn that belly fat
Burn that belly fat
Burn that belly fat
I often get asked, "What's the easiest way to burn fat and lose my belly?" People want to know if aerobic exercise is better than force training, or if traditional cardio practise is better than intervals.
Well, to say I've done them all would be an understatement.
With over 15 years experience helping others, developing myself, conditioning for sports, spending countless hours in the gym, AND actually taking laboratory research studies on different exercise methods, I'm pretty assured in knowing what works and what does not.
But first of all, I want to form my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to dedicate to a workout, unlike the regular audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't get 6-8 hours per week for exercise, nor do we require it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and get muscle.
Having said all that, the bottom line for getting a healthier body is...
Use bodyweight practises to warm-up, strength training supersets to build up muscle, and then finish your workout with interval training to burning fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more effective approach than spending 5 minutes walking on a treadmill, which actually doesn't prepare you for anything except more walking on a treadmill.
Then we go into the strength training supersets, where we use two exercises performed back to back with minimal rest between each. This cuts our exercise time, while still giving us utmost results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And at last, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recuperation. Finish with a cool-down. And that's the exercising. Again, about 45 minutes total.
Compare that to what most individuals do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Positive, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an ineffective form of exercise. If you only have 30-45 minutes for your exercising and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It's fast, it works, and it's fun!
By Craig Ballantyne, CSCS, MS
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