PART TWO: EXERCISING FOR FAT LOSS EXERCISE IN SMALL BURSTS

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Published on Monday, 05 August 2013 20:30

Written by Tim Roberts, MP Competitor, Pharmafreak Athlete

Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.

Sprint. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes. 

Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which significantly increases the difficulty of the exercise for short periods of time. 

 Take quick walks. Fit some exercise into your work day and take 5-minute power walks. Take long strides and keep a brisk pace, or try going up and down stairs. 

SKIP THE CRUNCHES — FOR NOW

Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Try these exercises to focus on your core muscles instead: 

Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and always keep your eyes to the floor. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Hold this position for as long as it feels comfortable. During the holding period, don't arch your back but keep it as straight as possible. If it feels too hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3 to 5 times. 

Do squats. Stand with your feet 8-9 inches apart, extend your arms in front of you and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time. 

Stretch the sides of your waist. Stand up straight with your feet hip-width apart. Put your right hand on your right hip and lift your left arm straight up so that your palm faces to the right. Keeping your legs centered, lean to the right and "reach" over with your left arm, stretching your left side. Do 3 to 5 times on each side. 

RAMP UP THE CARDIO 

Aerobic exercises which get your heart pumping, burn calories quickly and facilitates fat loss all over, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you exercise, regardless of body shape or size. 

Time your miles. Track your progress by timing how long it takes to run a mile. As cardiovascular stamina improves, you'll notice the time going down. 

Correct shin splints. If you get painful shin splints whenever you run, you're probably over-pronating (that is, putting the majority of your weight on the outer side of your foot when it comes down). There are shoes designed specifically to help alleviate this. 

Don't overdo it. When first getting into cardio, aim to work out 3 days a week, then build up to 4 when you're able. Pushing yourself hard every day doesn't allow your body enough time to recover and build up muscle, and could lead to injury. 

ADD RESISTANCE TRAINING

A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines or resistance bands. 

Timothy B. Roberts
Pharmafreak Athlete
NASM CPT FNS

Twitter: BodiesByTim
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