The American College of Sports Medicine reports abdominal fat increases your risk of heart disease. You must do three to five days of moderately- to vigorously-intense aerobic exercise and two to three days of strength training a week to reduce your risk of chronic disease. To lose one pound of body fat, you must burn 3,500 calories.
Long-Duration Aerobic Exercise
Aerobic exercise lasting 45 to 90 minutes utilizes plenty of stored fat to fuel your exercise. You must exercise at a moderate intensity in order to do a long workout. Include two long-duration sessions as part of your weekly exercise program. According to 2009 article by Stephen Ball, Ph.D., published by the American College of Sports Medicine, you should be able to talk but not sing during moderate-intensity exercises.
High-Intensity Interval Training
High-intensity interval training burns more total calories and breaks down more fat compared to long-duration aerobic exercise. According to a 2009 article by Brad Schoenfeld and Jay Dawes, published by the National Strength and Conditioning Association, high-intensity interval training increases the amount of enzymes in your body responsible for breaking down stored body fat; there is also a greater increase in growth hormone. Growth hormone reduces the use of carbohydrates and increases the use of body fat to fuel exercise. Complete two high-intensity interval training workouts per week. Sprint on a treadmill for 30 seconds then walk for 90 seconds; do this for a total of 20 minutes. Or, run up a hill for 30 seconds then walk down the hill; do this for a total of 20 minutes.
Resistance Training
Include three days of resistance training to increase your muscle mass. The more muscle mass you have the greater amount of calories you will burn at rest, walking around and during any exercise. Use mostly dumbbells and barbells, although machine weights and cable pulleys will add variety to your workouts. Lift heavy enough weights so you can complete only six to 12 repetitions. This range of reps is optimal for muscle hypertrophy, or a growth in the size of your muscles. You need to rest one day between resistance training workouts in order for your muscles to repair and grow.
Change Your Workouts
Vary your aerobic and resistance training routines to continuously stimulate your muscles to grow and prevent training plateaus. This will enhance and increase the amount of calories you burn to reduce your body fat. Alternate your sprints on the treadmill with sprints on a flat field. Use a different hill every week. Run a different route or take a new aerobic class. Pair different muscle groups together for your weight training sessions and change the exercises you do.
References
- "ACSM's Health & Fitness Journal"; My Activity Pyramid for Adults; Stephen Ball, Ph.D.; Nov/Dec 2009
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; December 2009
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