Intervals Burn Stomach Fat By: Craig Ballantyne, CSCS, MS Turbulence Training If you're doing the same long, slow, boring cardio workout over and over again, then don't bother to expect any results. If you want results, use intervals to burn stomach fat. But if you are using cardio, you have to change your program. You have to workout with more intensity. You have to do shorter, less frequent workouts - using intervals. Hopefully that caught your attention. Shorter, less frequent Interval workouts. Yes, they will be more intense. But I promise you, the bottom line from interval training will be more fat burning and more fat loss. Basically, MORE results. But even in your interval program you can benefit from variety. And with all the interval options available, there is no good reason to do the same interval program all the time. So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks. To modify your interval training workouts, you can... - switch exercise methods (even using bodyweight exercises for intervals) - increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively) - increase or decrease the number of intervals per workout - increase or decrease the rest time between intervals First, let's take a look at the interval methods. Here is my list of preferred ways to do your intervals, starting with the best methods listed first (based on my experiences)...
1) Sprinting outdoors (and hills might be the absolute best) 2) Strongman movements (Farmer's walks, tire flips, car pushing) 3) Kettlebell Swings, Dumbell Swings, Sandbag Swings, or Dumbell Squats 3) Bodyweight interval circuits 4) Treadmill running 5) Stationary cycle (upright preferred) After that, if you prefer any of these other methods, then go ahead: - Stairmaster, Rower, Swimming (really only works for competent swimmers), Elliptical & Crosstrainer machines But I stick to my top 5 methods above - those are the ones that I have seen work time and time again for men AND women to lose the stomach and chest fat. Intervals will scorch those love handles. In fact, Professor Steve Boucher of the University of New South Wales in Australia, believes that interval training allows you to achieve the magic of spot reduction, because intervals specifically work to burn stomach fat. As you'll see in the Turbulence Training manual, I have two specific interval programs I like to use when clients get into my advanced programs. I have found these two workouts to work the best, and frankly, they are the simplest and easiest to follow.
How to do Fat Burning Full Body Workouts Here’s how I set-up my fat burning full body workouts. I have clients do three total body workouts during the week and they alternate between a Workout A and a Workout B. In both fat burning Workout A and Workout B, I always start with body weight circuits to warm-up the body. I strongly believe that this is much better than using a five-minute treadmill walk because that treadmill walk doesn’t warm-up your upper body for lifting and doesn’t take your lower body through ranges of motion like you can in lunges that would prepare you for the strength training stuff. No treadmill walking to warm up, instead, we focus on body weight circuits
where we might do a variation of my squat – body would squat like my favorite Y squat, then we’ll do some type of push-up maybe an elevated pushup, then we’ll do some type of lunge like a prisoner lunge, and then I like to try to get something for the back of the leg so it might be something like a one leg romanian deadlift or a stability leg curl. Then we’ve warmed up the entire body for a fat burning workout, gone through a whole bunch of different ranges of motion, and really better prepared the body for strength training as opposed to the five-minute treadmill walk. After that then we’ll move into what I call non-competing supersets for fat burning workouts and this allows us to get a lot of work done in a short amount of time. We can train the total – the entire body in about 20 minutes. In the first superset, I always pick the hardest exercise for the workout because you want to do those when you’re fresh. For example, I might do a dumbbell split squat, which is an excellent total leg exercise and a dumbbell chest press, which is obviously just a basic excellent exercise to build muscle for the upper body because we just stick to the basics and those things work the best. I would do those in a fat burning superset, meaning I’ll do the dumbbell split squat for each leg first and then without rest I’ll go into the dumbbell chest press. Now you’re probably going to be using close to the same weight there for both exercises, so fortunately you won’t have to do much shifting around of weights there. After doing the dumbbell chest press, rest a minute, and I’ll repeat that superset two more times in most cases and then take another rest of about a minute and move into the second superset of non-competing exercise. When I say non-competing exercises, I mean exercises that don’t fatigue the next exercise so the dumbbell split squat, it works the lower body and your grip. The dumbbell chest press works the upper body, doesn’t really work the grip too much, doesn’t – so your legs recover while you do chest presses and your chest recovers while you do the split squats, so great non-competing supersets. On the other hand, if you try to do dumbbell rows in that case your grip strength would be used in both exercises, so your dumbbell rows would suffer
and even your split squats would suffer because your grip would give out before your legs. At this point, you are into the second superset where I’m going to use something like a one leg stability ball curl and an inverted row. That’s a great body weight superset and again, the stability ball leg curl works on the back of the legs and the inverted row works on the upper back and uses the grip, so the grip isn’t fatigued by the leg curls and you can go right into this inverted row and you’re pressed for that. I set up all of my workouts to train the four hot zones of the body. You want to train your upper torso, you want to train the front of your legs, the back of your legs, and your upper back. If you train those areas I truly believe that you train all the other smaller muscle groups and smaller areas of the body. We did our dumbbell chest press for the front of our body, we did our dumbbell split squats for the front of our legs and also the back of our legs, and then the stability ball leg curl obviously got the back of our legs and the inverted row got our upper back and our lap. So we trained the entire body there. If you have time you can do one more superset here. You might throw in a direct abdominal exercise and depending on what the focus of your day might be, you might throw in another leg exercise and then do fewer leg exercises in the next workout day or you might do another chest exercise and do fewer chest exercises on the next day. That’s how we do full body fat burning workouts with total body strength training in only about 20 minutes.
Craig Ballantyne, CSCS, MS Author, Turbulence Training
About the Author Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less
than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training
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Published on Dec 16, 2009
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