How To Lose Belly Fat Fast!
(Plus, don’t miss the 30-Days To Your Best Abs Ever Challenge! Click here for more info.)
Remember that scary visceral fat we’ve talked about before? That insidious fat that’s hard to tap into, the kind that’s marbled into our organs, leading to ever-expanding bellies and a host of chronic illnesses? Let’s talk about how to lose it. You can rev your metabolism, so that you’re burning calories around the clock, following two simple steps.
STEP 1: BE-FRIEND THE BURST
First, it’s important to understand how to gauge the intensity levels of your workouts. You can do that with what I call your Perceived Exertion Scale:
When you’re at about 60-75% of your maximum, you’re showing your best “happy face.” That’s when you’re exercising at a slow, steady pace. But when you push to a 75-85% that smile turns into a look of determination. You couldn’t carry on a conversation with your workout buddy, you’re focused, on a mission. Then, at 85-95%, that’s when you’re doing burst training. That’s when you’re going for broke. That’s where you make a battle-cry face, because it’s an all-out effort that you can only keep up for a minute or 90 seconds.
Burst training also helps you raise your Lactate Threshold:
When you reach your lactate threshold, you’re starting to “feel the burn.” That’s the feeling of your body producing more of the waste product lactic acid than it can clear away. The more the lactic acid builds up, the more you feel the burn. The lactate threshold is what keeps you from pushing harder and breaking through your workout barriers.
If you only work out at a steady state (in the happy face range), you never reach that limit. But when you push yourself to that grimace range a few times a week by doing some burst training, here’s what happens:
- You raise the calorie count of your workouts.
- You train your body to clear lactic acid more efficiently, so you can work out at a harder level more easily.
- You raise your metabolism for several hours afterward, so again, more calories burned more efficiently.
- And you start to activate your fast-twitch muscle fibers, which improves muscle tone, and, once again, this cranks up your body’s natural calorie-burning engines.
- When we do burst training, we start to tap into those deeper fat stores. If you’re already an exerciser — even if you are just an occasional exerciser — burst training is the key to breaking through any plateaus you might have reached – so if you’ve been working out and suddenly you stopped seeing results, burst training can help you break through that plateau.
That’s what makes burst training a timesaver, and that’s why people with packed schedules use this type of training. It’s all about efficiency.
STEP 2: DON’T RESIST RESISTANCE
Resistance training becomes more important for us with every passing year. That’s because of something I call The Great Decline. After the age of 30, we start losing muscle mass. By the age of 40, we lose about 1% of our muscle mass every year, and then that loss starts to accelerate in our 40s and 50s and beyond. We start to lose bone density, our energy gets depleted, and we become more prone to chronic illness. The key to reversing the Great Decline is strength training, because strength training helps us:
- Maintain muscle mass
- Prevent osteoporosis
- Prevent diabetes
- Improve heart health
- Strengthen core and back (protecting us from aches, pains and injuries)
- Manage our stress levels
- Boost metabolism (so you can burn belly fat more easily)
That last point is often overlooked. While we generally associate cardio with weight loss—a 2011 study at Duke University found that cardio alone is the most efficient means of losing weight—, we can’t underestimate the important role that resistance training plays in helping us achieve and maintain a lean physique. The more lean muscle we have on our bodies, the higher our metabolism.
The Functional Approach:
Functional training moves focus on integration rather than isolation: So, for example, instead of doing a basic bicep curl, you’ll perform a bicep curl combined with a lunge (for detailed instructions on how to do the move, click here), so that you’re incorporating both upper and lower body muscles as well as the core. Functional exercises improve balance and overall performance, because the bending, twisting, pulling and lifting move train your body to move the way you move in real life. And integrating multiple muscle groups in an exercise boosts metabolism and burns more calories in less time, making it a terrific timesaver. Ultimately, using this guide to help you to alternate functional strength training with bursts of cardio will provide you with not only the maximum calorie-burning workout in the moment, but continued elevated metabolism after your workout is complete.
QUICK RECAP: In as little as 10 minutes a day, you can burn belly fat, strengthen the core and sculpt the entire body.
If you can give me 10-30 minutes a day, you can BLAST AWAY BELLY FAT in 30 days!
By using the downloadable workout calendar, you eliminate confusion about which workout to do that day. Each exercise is specified, so there’s no guesswork on your part. And, it’s designed to sculpt and define your abs in record time!
Five 10-minute segments to tone, trim, and tighten your abs like never before! Includes a variety of movements from dance-style standing abs, functional moves to target the deepest abdominal muscles, boot camp circuits to rediscover the power of your abs, and pilates moves to strengthen and lengthen your torso to perfect posture and trim inches. (50 minute DVD)
To purchase Tummy Trimmers separately, click here.
Flatten your abs by applying basic Pilates movements designed to focus on your core muscles while lengthening and stabilizing your spine. Improve your strength and posture to develop the tall, graceful bearing of a dancer. Also includes two BONUS workouts — Pilates for Lower Body and my top-selling cardio workout, Fat Burning Breakthrough, for ultimate-fat burning. (115 minute DVD)
Super-shrink fat with interval training that alternates between total-body moves and core-conditioning exercises. This incredibly powerful method of conditioning is one of the most effective ways to tone your body. Ultimate Sculpt is based on functional training, where you work your entire body as a unit for faster results. (60 minute DVD)
To purchase Ultimate Sculpt separately, click here.
Reset your body with three 20-minute balance, circuit and energy workouts. The circuit segment trims and firms, ramping up your calorie burn and attacking your trouble spots. Next, you’ll hone your balance to help you continue doing the activities you love. Finally, refresh and recharge with the total-energy segment to wake up you body and de-stress your life. (60 minute DVD)