Tips For Losing Belly Fat

Variable intensity training to really reduce belly fat and bring out serious muscular definition is performing wind sprints or hill sprints. Also, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

•Warm-up for 3-4 minutes at a fast walk or light jog

•Interval 1 - run at 8.0 mi/hr for 1 minute

•Interval 2 - walk at 4.0 mi/hr for 1.5 minutes

•Interval 3 - run at 10.0 mi/hr for 1 minute

•Interval 4 - walk at 4.0 mi/hr for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

There are many ways that you can strategically modify your training variables to assure that you maximize your belly loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to achieve the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring!!!! Here are a few examples of different methods to spice up your routine.

•Try 10 sets of 3, with only 20 seconds rest between sets.
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Try using a fairly heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

•Try using a near maximum weight and do 10 sets of 1 rep, with only 30 seconds rest between sets.

•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.

•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, up and down stairs, etc.

All of this I just mention can benefit for to lose belly fat and get a flatten stomach and maybe abs.

By: Jay Nealy

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For more great tips to get a six pack you can visit my website www.get-abs-in-a-week.com. These exercise might be hard the first few weeks but if you want to see some real results you will need to do the work.