If you still are holding onto the myth of steady state cardio for fat loss, then I have one simple and clear message for you, wake up and smell the coffee…
The truth is that regular steady state cardio is not the best way to burning fat, especially that hard to lose belly fat.
In Fact research has found SOME folks start eating MORE when they start a cardio program. These folks end up gaining weight on aerobics.
The negatives associated with long duration, steady state cardio far outweigh muscle loss, increased cortisol production and the fact that you need to spend a lot of time doing it if you hope to lose dramatic amounts of body-fat.
Excessive amounts of endurance activity have long been known by doctors and scientists to:
· Lower immune system function (which is a reason why many cardio addicts and endurance athletes are constantly sick all year, especially during the winter)
· Increase the production of dangerous free radicals
· Lead to a degeneration of the joints (especially the hips, knees and ankles)
· Increase inflammation throughout the body which can lead to chronic and fatal diseases
If all that isn’t enough to scare you away from excessive amounts of endurance training I don’t know what is.
If this is then keep reading and discover my Top 3 Strategies For Burning Belly Fat. There is plenty of research to support these strategies and I do share some of it with you, but the succes of these strategies have been proven by the amazing results my clients get in my Boot Camps by following these exact strategies. So read on and enjoy…
Strategy Number #1 :Supportive Nutrtion
You must first have a supportive nutrition plan. An effective and supportive nutrition plan will keep insulin at bay (insulin is a storage hormone) and elevate your metabolism up to 15% just from eating the right foods at the right time.
This is known as TEF (Thermic Effect of Food) which increases the amount of fat calories your body burns throughout the day. Also supportive nutrition will support muscle recovery, reduce joint inflammation, stimulate fat burning hormones, keep cortisol levels down and support a healthy immune system.
Your workouts break you down, your nutrition builds you back up and will support continued fat loss and health. Remeber you are what you eat, if you eat crap, expect to feel and look like crap.
So here are 10 Supportive Nutrition tips that were created by John Berardi of Precision Nutrition:
10 Supportive Nutrtional Habits:
1. Eat every 2-3 hours.
2. Eat complete, lean protein each time you eat.
3. Eat vegetables every time you eat.
4. Eat carbs only when you deserve to.
5. Learn to love healthy fats.
6. Ditch the calorie containing drinks (including fruit juice).
7. Focus on whole foods.
8. Follow the 10% Rule. You can have unsupportive meals 10% every week(missed meals are also unsupportive). Ie: 42 supportive meals in 7 days equals 4 cheat meals per week.
9. Develop food preparation strategies.
10. Balance daily food choices with healthy variety.
Strategy Number 2: Resistance Training
Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. This works so much for post-exercise calorie burning than slow cardio workouts. That will lead to more belly fat burning as well.
And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning.
Any “expert” who says resistance training doesn’t burn fat is living in the 1970′s.Resistance training must be a part of your fat-blasting workout routine.
Make sure to start with a 10 minute full body warm-up that includes Self Myofascial release, active flexibility, and mobility, jacks and activation and movement preparation.
Resistance Training Example:
1) Squats
2) Triangle Push-ups
3) 1L Bowler Squats
4) Inverted Rows
5) Mountain Climbers
Complete each exercise for 30 Seconds on with a 30 second transition for 4 total sets equaling 20 minutes.
Strategy #3: Interval Training
After your 20 minutes of resistance training, complete a 12 to 20 minute interval workout.
Australian researchers believe that interval training can lead to a spot reduction of belly fat. That’s something that no amount of abdominal training can do.
These researchers believe that this type of training works due to ‘catecholamine’s’. Catecholamines are hormones that are released by the adrenal glands in situations of stress.
They cause general physiological changes that prepare the body for physical activity. These catecholamines are produced in larger amounts when undertaking interval training and the consequence is believed to be increased weight loss.
Interval training can quickly reduce fat in troublesome areas such as the legs, buttocks and abdomen.
Example #1: Sprints
1a) Sprint 30 Seconds
1b) 90 Second Recovery: Planks, Butt Kickers, Cradle Walks, Inch Worms etc..
Repeat 8 times for 16 total minutes.
Example # 2 Jump rope workout:
1a) Forward Jumps- 100-200 reps
1b) Backward Jumps- 100-200 reps
1c) Alternating Jumps- 100-200 reps
1d) Sprint in Place Jumps- 100-200 reps
Rest 30-60 seconds between sets and repeat as many times as possible for 15-20 minutes.
Example # 3: Body Weight Interval
1a) Squat Thrust-Jumps-30 seconds
1b) Jumping Jacks- 60 sec easy pace
1c) Split Jumps- 30 sec maximal effort
1d) Highland Flings- 60 sec easy pace
Repeat 4 times for a total of 12 minutes.
With that workout schedule, you’ll be in and out of the gym in 45- 60 minutes, three times per week.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn’t build a better body.
Your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training along with a supportive nutrition plan, sculpt a leaner and healthier body, than long slow cardio with a supportive nutrition plan.
