The worst place on your body to have extra fat, for your health and for your body image, is on your belly. There is no way to lose belly fat alone, to lose belly fat requires you to get rid of overall body fat. Interval training is the best way to burn overall body fat and lose belly fat forever, an added benefit is a substantial savings of workout time.
Because of the intensity, you should talk to your doctor before you start an interval training program. When you finish the workout, you will feel like you worked out longer than you did. Interval training can be modified to fit any of your favorite exercises. The concept and the timing is the same for all exercise. To do the workout right, lose belly fat, and get the most benefit safely, you need a heart rate monitor.
The key to turning on the fat burning and lose belly fat is to get your heart rate up to 80 to 90 percent of your max during the intense part of the cycle. Then getting your heart rate down to 70% for the recovery part of the cycle. Find your max heart rate, and calculate the 80%, 90% and 70% numbers.
Let's use an example of walking and sprinting. Your 35 years old. Your max heart rate is 185 bpm. Your 90% number is 166, your 80% number is 148, your 70% number is 129.
Start out walking for 3 minutes to get your heart rate up and get warmed up. Then run hard for 30 seconds, take a heart rate reading, you should be in the 148-166 range. Then walk at a brisk pace while your heart rate comes down to around 129. This will take about 90 seconds when you start out.
After your heart rate reading is around 129, sprint for 30 seconds again, then go through the recovery time again. Do 6 cycles to start out. As you get in better shape, the recovery time will be decrease. You want to get to 15 cycles of 30 seconds intense and 30 seconds recovery. By the time you get there, you will feel great, and you will have burned lots of body fat and on you way to lose belly fat.
Start slowly as stated above. Your body will get better at recovery quickly. You should be able to do 15 cycles at 30/30 in about 8 weeks, doing the workout 3 times per week. If your doing it indoors, on a bike or treadmill, use music to help you through it. If your exercising outside, don't use music for safety reasons. You will see and feel results before you know it.
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I asked my health teacher about this article, and he said it works.
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