To lose belly fat really fast, you should do high-intensity interval cardio training (HIIT) to rev up your metabolism. Exercise will use up calories, helping you lose weight in your belly and the rest of your body, as will eating less. However, you will lose weight much faster if you do high-intensity cardio to speed your metabolism so you'll increase the number of calories that your body burns daily to keep itself alive, including while you sleep, eat, work and watch TV. The National Academy of Sports Medicine says that the higher the intensity of your workouts, the more you will boost your metabolism, which is called excess postexercise oxygen consumption (EPOC). High-intensity interval cardio training is challenging. You should get your doctor's approval first.
Tabata High-Intensity Interval Training
Step 1
Do 3 days a week of Tabata HIIT, which Stephen Cabral says is the most powerful type of interval training. Cabral has national and international certifications in personal training and nutrition.
Step 2
Choose a physical activity to use for your cardio training. Exercise bikes and rowing machines are the most often recommended, but treadmills and running outside also work. Pick the one you will enjoy the most and is the most convenient.
Step 3
Warm up at a slow speed for 5 minutes. Start at a level 2 on a scale of 1 to 10, with 1 being sitting down and 10 being working as hard as you possibly can. Increase your speed and exertion level gradually to work up to a 4 or a 5.
Step 4
Increase your exertion to a high intensity around an 8 or a 9 for 20 seconds. Sprint if you are running outside for your cardio. Use the machine's clock on the display or a stopwatch if you are running. Breathe in through your nose and out through your mouth.
Step 5
Decrease your exertion to a level 2 or a 3 for 10 seconds. This is your recovery period, and it completes one round of the interval training. Continue breathing to provide your muscles with much needed oxygen.
Step 6
Do eight rounds to complete the Tabata interval workout. This will take 4 minutes.
Step 7
Cool down for 5 minutes. Decrease your exertion slowly back down to a 2.
Eat to Lose Weight
Step 1
Watch your portions so you know what you're eating, as advised by the University of Maryland Medical Center. Read nutrition labels and brochures to determine how many calories are in the foods you eat.
Step 2
Eat less. A 250-calorie reduction should lead you to lose 1/2 lb. per week, according to the University of Maryland. Double the amount to 500 calories if you wish to lose 1 lb. per week.
Step 3
Eat frequently. Dr. Pamela Peeke of the University of Maryland says that the human body needs food every 3 hours. The National Academy of Sports Medicine says that eating four to six times a day will increase your metabolism and keep your stomach feeling full so you aren't tempted to eat.
Things You'll Need
- Stopwatch
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