Monday, February 1, 2010

Shedding Belly Fat with Exercise

Admit it – you too have spent countless hours at the gym doing “low intensity” cardio to burn more body fat.

C'mon, it's OK, we've all wasted hours walking on a treadmill at some point. Isn't that what all the magazines have told us for years "long, slow cardio is the MOST effective way to lose weight"?

And while I'm picking on treadmills, all the cardio equipment is the same –you peddle on a bike or "run" on an elliptical at a low intensity to have a minimal fat loss effect.

Is that really worth it? Is it better than sitting? No doubt.

Is it AS effective as ramping up the intensity? Not a chance!

Several research studies support the fact that high intensity exercise is a more efficient way to burn fat and calories.

Check out this one small study that was presented at the Experimental Biology Annual Conference (and others support the results too).

22 subjects (11 men and 11 women) cycled at a high, medium, or low intensity. The researchers measured their "fat burning" to see which was most effective.

The researchers learned that the max fat burning was the highest intensity exercise — near maximum effort — essentially the state you're in when sprinting.

Moral of the story: stop wasting endless hours doing some low intensity cardio—kick it up a notch to really see the results!

Keep in mind when we say "near maximum effort" it means different things for different people.

For some, that means walking a little faster for short "bursts" (every 30 seconds, with a 60-90 second "recovery")

For others, it's an all out sprint. Or you can use a bike, airodyne bike, rowing ergometer, etc. Just go back and forth with "as hard as possible" to "active recovery."

Regardless of where you're starting, adding those short "all out" efforts will get you where you want to be more quickly.

We also encourage general movement — a minimum of 5 hours/week — in addition to these short bursts.

Give it a whirl — your results will skyrocket!

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