Shifting weight can be tough, but doing just 40-80 mins of aerobic exercise every week, reduces your total body fat as well as visceral fat, according to the research from the University of Alabama. This regime will see you smashing through your 80-minute exercise quota with ease, ensuring you live long enough to enjoy your new flat stomach.
How it works
To get the best fat-burning results you don't, have to endure crotch-numbing hours on the exercise bike. In the weight loss race, a quick game is a good game.
Sprinting for 8 seconds on an exercise bike followed by 12 seconds of peddling lightly for a total of 20 minutes. Sheds 3 times as much fat as exercising at a continuous pace for 40 minutes, according to a study by the University of New South Wales in Australia.
"The intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow for more fat to be burned from under the skin and from within the exercising muscles,” says study author Steve Boutcher.
"The resulting increase in fat oxidation drives greater weight loss." Combining this technique with the correct eating plan will have you reducing your body fat by 1-1.5% every week so that by the end of the month you'll have around 5% less body fat.
Intensity is the name of the game .
2 Your fat-burning regimeThese four intense moves are all you need to blitz your gut. Remain focused and you' ll soon see results
1 The range of motion required for this move will challenge your abs from multiple angles. Lie on your back with your legs straight Hold a dumb- bell in your left hand, your arm straight above your chest. Keep your right arm resting on the ground. "Holding the weight above you makes your body unstable, forcing your abs to flex doubly hard to keep you balanced," says sports trainer Dr Mark Bellamy.
2 Stand up, pushing all the ground with your right hand and left leg.
3 Keep the weight above your head. Then lie back down as you keep holding the weight above you. Switch hands and repeat. Do 6 reps on each side.
1 lie face down on the floor with your legs straight and together. Set your hands beneath your chest 50 your body weight rests on your forearms. Raise your left foot on top of your right foot. "This single-leg action turns your body into a tripod making your abs tense double time to keep you stable and stop your hips from sagging," says Bellamy.
2 Raise your body onto your elbows and knees so your body forms a straight line from ankles 10 shoulders. Hold for 60 seconds, rest for 30seconds then hold for 45 seconds, rest for 30 seconds then hold for 30 seconds.
SINGLE-LEG RUSSIAN TWISTS
Muscles: abs, legs
1 Mimicking a flamingo is a sure way to get flocks of birds to give your abs attention. Stand on your right legend hold a medicine ball in front of you at arms length. Keep a slight bend in your elbows. “Your core has to flex to counterbalance the weight in front of you, forcing your abs and legs to work hard, burning a huge number of calories," says Bellamy.
2 Rotate the medicine ball as far to the right as you can. Keep your head and core in the same position – let the muscles of your core rotate around your spine.
3 Do 6 reps on each side then switch legs and repeat. Rather than sit down, you can now balance on one leg to quickly pull off your shoes and socks – as kill you may not fully appreciate until someone's watching you.
Change your machine but stick to these circuits to shift that Stubborn belly.
Step 1 Do a3-minute warm-up ride on a low resistance.
Step2 Set the resistance level to a medium setting, Ride/run as fast as you can for 8 seconds then pedal/jog slowly (reducing the resistance setting by a third) for 12 seconds so you can recover. Repeat 40 times. Yep, you read that right. If your lungs aren't burning and your legs don’t feel like lead, then increase the resistance. Total time: 20 minutes.