OK, we’re coming down to the end of the 6 pack of secrets to get a flat belly.  And now, presenting…

…Flat Belly Secret #5

Incorporate weight based interval training into your workouts.

Combining your weight training with cardio workouts – full body weight exercises with heavy weights and sprint based drills inserted continuously into the workout – will help you burn more fat.

A recent study by Davis, et. al., published in the Journal of Strength and Conditioning, examined 2 groups of exercisers. Group A did 60 minutes of resistance training followed by 30 minutes aerobic training.  Group B alternated resistance training with a high intensity treadmill sprint (the weight based interval training group).

Group B showed an almost 10 fold reduction in body fat, than group A, and over 80% increase in muscle strength!

A sample weight based interval training workout would look like this:

Push Ups x 30 seconds
Squat Jumps x 30 seconds
Close Grip Push Ups x 30 seconds
Squat Thrusts x 30 seconds
Feet Elevated Push Ups x 30 seconds
Mountain Climbers x 30 seconds
Rest for 60 seconds and repeat for 3 rounds total

Another powerful type of training are Tabata Intervals.  Tabata training are 4 minute intervals where you perform 20 seconds maximum intensity exercise followed by 10 seconds of rest.  You perform 8 straight rounds for a total of 4 minutes

Dr. Tabata’s original study was performed on a cycle ergometer for 6 weeks where participates exercised 4 minutes a day/3 days per week.  The results were a 28% increase in anaerobic capacity and 14% increase in VO2 max in the study participants.

You can try Tabata Intervals with different exercises – keep in mind this may change the focus, e.g. push ups would make it a strength endurance focus

The intense interval work raises the metabolic rate long after the exercise session is completed resulting in more post workout fat loss

Try the protocol with sprinting, jump rope, or bodyweight movements like push ups, squats and squat thrusts.
A simple, but effective sample Tabata protocol would be as follows:

Push Ups x 20 seconds
Rest x 10 seconds
Squats x 20 seconds
Rest x 10 seconds
4 rounds of each = 4 minutes

If you’re interested in more Tabata Intervals, check out these 4 Minute Fat Burning Circuits.

See you tomorrow for our last flat belly secret.

Scott

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