Can you pinch more than an inch around your stomach? Put on a little too much winter weight this year? If so, don’t worry, there’s some really cool research that finds a great way to take off extra belly fat. In this study, 21 obese women with metabolic syndrome, often a precursor to type 2 diabetes worked out 5 days a week doing either low intensity or high intensity workouts. A control group did no extra activity throughout the study.
The low intensity workouts were done at a moderate pace, such as cycling or jogging at an intensity where you are pushing yourself but can still hold a conversation. The high intensity workouts were done at a much more intense pace, think sprint intervals, exercising as hard as possible, resting briefly, then repeating several times.
Tests performed at the end of the study to measured each subjects abdominal and percent body fat. Additionally, their abdominal fat measurements were broken down into measuring specific types of fat loss including visceral and subcutaneous fat. Visceral abdominal fat is the fat that grows around your intestines and other internal organs. It’s really bad stuff that is associated with an increased risk for Type 2 Diabetes, hypertension, heart disease, and other health problems. Subcutaneous fat is the stuff that gives covers your abs from looking their best.
Post study tests find the low intensity exercise group did not lose significant amounts of abdominal or body fat when compared to the control groups measurements. The high intensity group on the other hand, lost significant amounts of abdominal fat. Analyzing their abdominal fat loss results even closer finds that the high intensity group lost significant amounts of both visceral and subcutaneous fat. So by including high intensity workouts into your training plan can get rid of fat that can serious impair your health and help your abs look better too.
One last thing regarding the results of the study. Since both high and low intensity workouts were designed to burn the same amount of calories there is something special about high intensity workouts ability to burn belly fat. There are many possible explanations. One that many experts agree on is that your body continues to burn additional calories for several hours after a high intensity or interval workout.
If you’re interested in trying a high intensity workout to lose body fat, make sure you start slowly, working up to doing your intervals and other exercises as hard as you possible. Interval workouts can be done anywhere using your own body weight, a treadmill, or weights to name just a few options.
Here is an interval weight loss workout that requires no equipment, just you and a little room.
Set 1: Body weight Squats for 30 seconds
Set 2: Push Ups for 30 seconds
Set 3: Rest 60 seconds
*Repeat step 1 through step 3 a total of 10 times to complete the workout.
If you really want to use interval training to really cut weight and lose body fat fast we recommend using a complete training and diet package that’s proven to work. One of the programs we recommend is Craig Ballantyne’s Turbulence Training. It’s a download able package that provides you with over 16 weeks of high intensity workouts and much more. Thousands of people have lost tens of thousands of pounds of fat using this program.
Turbulence Training workouts focus on training at a high intensity (sprints, supersets, etc.) just 3 times a week for about 45 minutes a workout. This means no more long, slow, and as you just read ineffective low intensity workouts like jogging mile after boring mile.
Click here to see what others have to say about Turbulence Training and it’s ability to help you quickly lose weight, body fat, and look your best.
You get more than a workout plan with Turbulence Training. Your purchase includes the following products and much more.
- The Turbulence Training Workout Plan which includes x workouts
- Turbulence Training Fat Loss Nutrition Guidelines by Dr. Chris Mohr
- Access to the Turbulence Training Forums where you can talk to others using the program and even as Craig Ballantyne your questions.
- Additional Turbulence Training workouts for Abs, Bodyweight Exercises, and more.
- Transformation Secrets: Insider’s Tips For Fat Loss
Source: Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ, Gaesser GA, Weltman A. Effect of exercise training intensity on abdominal visceral fat and body composition.Med Sci Sports Exerc. 2008 Nov;40(11):1863-72.Links