If you are tired of that stubborn tummy fat that doesn’t move no matter how hard you try then you should try this interval training method. Just by picking up the pace you can trim down 3.5cm from your tummy in only three 20 minute sessions per week.
WHAT THE RESEARCH SAYS
Australian Scientists claim to have discovered the exercise technique that burns maximum fat with minimum work. Research conducted at the University of New South Wales over 10 years indicated that ‘interval sprint training’ is a very effective method to losing belly fat.
In studies conducted on both men and women doing 1hr (3x 20mins) interval sprinting a week lost up to 3.5cm from their waist after just 6 weeks and maintained that loss for 12 weeks. The researchers say that the participants lost as much body weight with this single hour of exercise per week as they would have with five to seven days of moderate aerobic exercise such as, jogging, swimming or cycling.
HERE’S THE SECRET HOW
Warm up: your choice of moderate pace aerobic exercise for 4-5minutes
Interval Sprints: 8 second sprints followed by 12 seconds of low intensity exercise for a duration of 20mins. This can be done on rowing machine, bike, or running.
Cool Down: another 4-mins of gentle aerobic exercise, then stretch.
How often: Just three 20mins sessions a week
When to train: Some evidence suggests that training before breakfast in the morning will burn more calories but to be honest whenever works best for you will give you the greatest benefit.
Food and Drink: Drink a little water or green tea before exercise and re-hydrate after. Try to train two hours after a meal as not to have a full stomach and wait 30 mins after before you eat. Eating sugars or protiens directly after may impair the fat burning process and elevate insulin levels.
WHY ITS SO GOOD FOR US
Interval Sprinting improves aerobic fitness and endurance, which has many flow-on benefits for your overall health.
Scientists are not exactly sure why but moving limbs very fast generates high levels of catecholamines, a group of fat-burning hormones, which break down visceral fat, especially around the abdominal area and allows it to be burned by working muscles
The 8 second sprints raise the heart rate significantly which gives all the added cardiovascular benefits to your body while keeping lactic acid release to a minimum, which restricts muscle soreness and fatigue.
WHAT IF SPRINTING IS NOT FOR ME
Don’t worry if sprinting is not for you, rest assured that any type of interval training will still give you the added benefit of trimming down your waistline. Just by picking up the pace in short bursts of intensity even when you’re walking will help eg; choose landmarks such as trees, benches, driveways and just work from one to the other.