Unfortunately, there is no way to make your body lose fat in the belly exclusively, or in any other specific area of your body. Even sit-ups won't make a difference, though this shouldn't stop you from doing ab exercises for a strong core. Therefore, the best way to lose belly fat is to follow an exercise and eating program that will not only burn calories and reduce calories, but will also increase your metabolism. The National Academy of Sports Medicine says that the higher the intensity of your workout the more of a boost your metabolism will get. Therefore, high-intensity interval training (HIIT) is the best way to lose weight. The most powerful type of HIIT is Tabata Intervals, according to health correspondent and certified personal trainer and strength & conditioning expert Stephan Cabral.
Tabata
Step 1
Sit on a rowing machine and grab the rowing bar or handles. Row slowly for five minutes to warm up. Increase your speed incrementally to raise your heart rate and warm up your muscles, tendons and ligaments. You may also use an exercise bike or treadmill. Any type of cardio will work as long as you follow the steps for the intervals.
Step 2
Increase your speed to as fast as you can row for a full 20 seconds. Do not push yourself so hard that you feel like you are exercising at an unsafe intensity. You should feel like you're working really hard but not to an unsafe degree.
Step 3
Recover for ten seconds by slowing down your speed and taking deep breaths. Try to row at a leisurely pace. The 20 seconds' fast pace and ten-second slow pace will complete one round.
Step 4
Bump your speed back up for another 20 seconds, followed by another ten seconds of recovery to complete a second round. Do a total of four rounds for a total of two minutes.
Step 5
Cool down for five minutes to slowly bring your heart rate down. Decrease your speed incrementally in the opposite manner as you warm up.
Step 6
Do the Tabata three times a week and work up to a total of eight rounds. Take at least one day off in between workouts to allow your body to recover. Recovering is especially important because you do not want to overtrain.
Tips and Warnings
- Eating fewer calories will also help you lose belly fat, but you need to make sure that you are still getting enough food to provide your body with everything it needs to be healthy. Ask your physician or consult a nutritionist if you are going to reduce your calories so you are still eating a balanced diet. As a long-term plan to keep the weight off, you can incorporate the Tabata Protocol with low- and moderate-intensity cardio workout days, but to burn belly fat quickly stick with Tabata as long as you are feeling rested by the time you workout again.
References
- World's Best Weight Loss Interval
- Customize Your Cardio
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
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