Top Ten Training Tips to Lose Belly Fat

31 Aug

Yesterday we talked about nutritional tips on losing belly fat and today I am sharing with you some training tips on how to lose that stubborn belly fat:

  1. STRENGTH TRAIN with a large volume (30-45 sets per workout) and short rest periods (10-60 seconds) to produce a greater growth hormone response and elevated fat burning.
  2. USE A HYPERTROPHY-TYPE PROTOCOL – 8-12 reps, MORE than 3 sets, 70-85 percent of the 1RM load.
  3. DO MODIFIED STRONGMAN TRAINING at least once a week.  Build muscle and lower body strength while elevating growth hormone to enhance fat burning.
  4. WORK HARD BUT SMART by manipulating rest, sets, reps and tempo.  For example, 6×6 squats with 60 seconds rest and 12×3 squats with 25 seconds rest will produce equal metabolic cost.
  5. DO SPRINT INTERVALS FOR CONDITIONING – For example, the following have proven to burn belly fat:  six 200-meter sprints; 4 minutes rest; or 60 cycle sprints of 8 seconds each, 12 seconds rest.
  6. DO CONDITIONING OUTSIDE rather than on electric powered machines.  The “dirty” electricity raises cortisol and alters energy use by messing with insulin sensitivity.
  7. IMPROVE YOUR MENTAL OUTLOOK and commitment to excellence by living every day with the intention to perform better.
  8. TRAIN THE WHOLE BODY and do sprints – avoid “15-minute ab” programs.
  9. USE A “GRATEFUL” LOG to lower cortisol.  Write down at least one thing that you are grateful for every night before you go to bed.
  10. REDUCE STRESS.  Do yoga, do martial arts, go for a walk, play recreational sports, perform mental imagery, get a counselor or coach, do meditation, do whatever works.

I get that some of the information in the above tips may very well sound like a foreign language to you but the basic message these tips are trying to tell us is to changes things up a bit.  Add strength training to your routine if you haven’t already.  Exercise outside and take advantage of the beautiful weather we have been experiencing the past few summers.  Be smart about your workouts and focus on what you’re doing.  Have a positive attitude and keep stress out of your life.  Believe it or not, stress can be a contributing factor to weight gain, and for women, this weight is carried primarily in our belly region.

Stay tuned for next week’s blog about Supplement/Lifestyle changes to make in your life to help you lose belly fat.

Until next time,

Have a fit and fabulous day!

Lisa

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One Response to “Top Ten Training Tips to Lose Belly Fat”

  1. Carmen Pollack August 31, 2012 at 8:50 am #

    Just wanted to say HI. I found your blog a few days ago on Technorati and have been reading it over the past few days.

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