My most often question asked to me by my clients are "How can I get rid of this fat on my belly?" They always ask if cardio is better than weight training. I always tell them the same thing, cardio is not the best way to burn fat, you need to be doing intervals for burning fat to help you lose that belly fat. I have had lots of experience, not only with my own training, but with my clients, and have seen what works and what does not work.
Most people have limited time to workout and devote to exercise. There is not enough time for 6-8 hours of exercise, nor do you need to be doing that much to lose fat and gain muscle. I want to tell you how you can an effective workout accomplished in 60 minutes or less. Having said all that, I am going to tell you how to get a better body in less than 45 minutes, 3 times per week.
Start with bodyweight exercises to warm-up, move on to strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time.
First, 5 minutes of bodyweight exercises to warm-up is all you will need to do. Walking on the treadmill doesn't really prepare your muscles to perform a fat burning strength training workout.
Next, move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This allows you to shorten your workout time, leaving less rest time, which in turn creates better fat burning! 20 minutes of strength training is all you need, if using basic exercises. For more muscle building, you could work up to 30 minutes.
And finally, finish up with 18 minutes of interval training. A warm-up, followed by six short intervals, which could be anywhere from 30 seconds up to 90 seconds, followed by short periods of low-intensity recovery. Finish with a 5-minute cool-down and you have a quick, effective, fat burning interval session.
Most people spend 30-60 minutes on the cardio machine, which DOES burn calories, but will not help you to build the body you are looking to achieve. In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. So, if you are looking for the most effective way to burn belly fat, use a combination of strength training and interval training- a fast, effective and fun way to workout!
Thanks for the article. I would like to try the routine you suggest. However, I did not quite follow it very well. Can you give examples for each part of the routine and expand a little more on each phase.Is my interpretation of the different phases below correct?Phase1) 5 minute bodyweight warm-up: Do you mean something where you lift your body weight such as sit ups, squats, push ups, etc...?Phase 2) strength training supersets performed back to back. What are supersets and what does back to back mean exactly? Does this mean making for example 2 sets one after the other with no (or minimum) rest in between sets? For example do 2 sets of 15 reps each of a chest press with a minimum rest (5 seconds?) in between sets. Now rest (1 minute?) and choose a new exercise. For example: pushups. Now, do the same as before, that is, 2 sets of 15 reps each of pushups with minimum rest in between sets.And so forth with different exercises.Is this correct?Phase 3) Can you explain more in detail the last phase of the routine: that is, the so called interval training for the last part. Is this the aerobic part? For example getting on an elliptical or treadmill? Do the intervals mean for example that you run 1 minute and stop (or slow down to say 50% of initial resistance?) and then run again 1 minute and stop and so forth until you’ve done this 6 times?
In my honest opinion, this is just one aspect of losing belly fat. You have completely missed the most important aspect, and that is Diet. No matter how hard you workout, no matter how best you workout, but if you don't form a habit of having a regular healthy diet, you wouldn't lose that belly fat that easily. In fact, even if you just concentrate on your diet, it would be very much helpful to reduce your belly fat. You don't even need to workout for hours daily. Certainly, you do need some physical activities but you need more healthy diet to lose belly fat fast.