HOW TO LOSE TUMMY FAT IN JUST I HOUR A WEEK
You can trim 3.5cm from your tummy in six weeks and it doesn’t require hours at the gym – you just need to pick up the pace. Exercise expert Dr Steve Boutcher explains how
For more than 10 years, I’ve been involved in research at the University of New South Wales into weight loss and different types of exercise. What we’ve found is that interval sprinting is by far the most effective method for losing belly fat and you only need to do three 20-minute sessions a week – that’s just one hour of exercise a week. Interval sprinting is typically a short burst of exercise at near all-out intensity, followed by low-intensity exercise, which is repeated again and again. It can be applied to many types of exercise, including cycling, running, rowing, boxing and skipping. We use an eight-second sprint followed by 12 seconds of low-intensity exercise for a period of 20 minutes.
In studies of both men and women doing one hour of interval sprinting a week, after six weeks participants had lost 3.5cm from their waist and maintained that loss after 12 weeks. Doing aerobic exercise, such as jogging or swimming, can also reduce the amount of belly fat but it takes at least five hours a week at a moderately hard intensity.
Even then the results aren’t as good as interval sprinting. The average loss of waistline after 70 hours of aerobic exercise is just 2cm. And resistance exercise by itself doesn’t seem to reduce belly fat in most people.
Science isn’t entirely sure why interval sprinting works so well on belly fat, but it’s thought that the fast muscle movements and elevated heart rate increases the amount and improves the performance of particular fat-burning hormones in the body (such as catecholamines). As a result of this, fat-burning is significantly increased.
Science has shown that interval sprinting also improves aerobic fitness and muscle mass while decreasing insulin resistance, so the benefits extend way beyond your waistline.