HOW TO LOSE BELLY FAT FAST
If weight loss and body sculpting is your
main fitness goal, cardiovascular training is essential to accomplish your
fitness dreams. During the cold winter months is natural for the body to store belly fat to protect your vital organs. If you're ready to lose that extra padding that's covering your beloved six pack abs then you've come to the right place.
You can lose belly fat faster by doing what I'm about to teach you. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.
You can lose belly fat faster by doing what I'm about to teach you. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.
HIGH INTENSITY INTERVAL TRAINING
The best fat burning cardio method is high
intensity interval training (HIIT). A HIIT session is tough, it’s not
easy, but the results & benefits are more than worth it! You can literally
burn more fat with less time doing HIIT cardio, that means you will have more
time to accomplish your "to do list" for the day by incorporation interval
training into your fitness program.
There are two methods of HIIT, short
intervals lasting from 20 - 30 seconds and long intervals lasting 60 - 90
seconds. Intervals are a high intensity using large muscle groups in the body.
Sprints are an excellent way to do interval training to burn fat at optimal
levels; you can do HIIT on any cardio machine of choice or incorporate during
your outdoors training.
HOW OFTEN?
To accomplish your fat loss goals sooner incorporate HIIT into your fitness routine first thing in the morning 4 to 5 days a week. Have a pre-workout drink before hitting the gym to help energize your muscles. Your body will be low on blood sugar and will have to draw from your fat stores for your main energy source to get you through your tough workout.
What
is interval training? Short energy bursts incorporated throughout a cardio
routine, typically done every 4 to 5 minutes with moderate intensity between
high intensity duration which should last for 30 to 60 seconds, followed by a
moderate intensity for 3 to 4 minutes then repeat.
Basically a HIIT workout consists of a few
minutes of warm up, followed by 6 to 10 periods of high intensity exercise
lasting for 30 to 60 seconds, separated by medium intensity, and ending with a
period of a few minutes cool down. The high intensity spurts should be done at
near maximum intensity by giving it your all. The medium exercise should be
about 50% intensity. The number of repetitions and length of each high point
repetitions depends on you, do what you can, within time your endurance and
strength will increase.
The goal is to hit a high intensity level
at least 5 to 6 times during your workout, and to have the entire HIIT session last
at least 20 to 30 minutes followed by a 5 to 10 minute cool down starting with
medium intensity ending with light intensity. The entire exercise time period
should last about 35 to 45 minutes which includes warm up and cool down. HIIT
is an excellent way to maximize your workouts when limited on time. You will
see results much sooner by making HIIT a part of your regular workout regimen.
TURBO-CHARGE YOUR METABOLISM
The beautiful thing about doing intervals
for 20 to 30 minutes a day is that your metabolism will be in high gear hours
after exercise called the afterburn which will continue to burn calories after you finish working out. You will have a rush of feel good hormones (serotonin, human
growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during
and after exercise.
Doing HIIT burns more fat for energy during
your hard workouts by using your intramuscular reserves (deep fat stores) which
uses the glycogen stores in the muscles and bloodstream for energy.
Within 30 minutes after training have a nutritious whey protein shake (25 to 30 g of protein)
and a carb (fruit is an excellent choice) for optimal recovery to replenish much needed energy stores in your hard worked muscles. And drink
plenty of water with amino acids before, during and after training.
DIET IS KEY TO SUCCESS
Proper nutrition is vital to
reach fitness success. Aim to eat a small balanced meal 5 to 6 times a day which is about every 3 to 4 hours consisting of 3
main meals with snacks in between. And have your last meal by 7 pm. After 7 pm consider your kitchen closed!
Believe in YOUR ability to lose weight! YOU CAN have your dream body if you make yourself a high priority in your life. Set attainable goals and an action plan to reach those goals and then follow through.
Too many people start a fitness program but then lose motivation when they don't see the results we want soon enough. Don't be one of them... stay laser-focused on attaining your goals and dream body until achieved! YOU CAN DO IT!
~ Carol Whitaker
Lifestyle Fitness Coach
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