It's Tuesday, and if you're like me at all, you may have gone a little wild this weekend.
I'm feeling a little extra pudge today, and after I finish this e-mail to you, I'll be getting some rest for tomorrow morning's quick routine to help burn off my weekend.
If your weekend was even remotely similar, or you simply just want to get rid of excess abdominal fat, read on...
The routine I'm following is a science-based exercise method that can “target” lower abdomen fat in very short workouts, and also help you to release 9x more of the anti-aging hormone G.H. (aka, the youth hormone -- aka, something we both want more of).
And no, it is not long, slow, boring cardio. Actually, these workouts are usually 12 minutes or less. And it has nothing to do with so called 'spot reduction' (which is mostly B.S.).
Here’s exactly how this protocol works so you can put it to work on your body today...
I'm sure at this point you're no stranger to interval training - it's been proven over the past few years to be one of the most efficient and effective ways to burn fat.
Interval training is used as a fat loss protocol by everyone from soccer superstar David Beckham, Jennifer Aniston, and even yours truly.
Well - to quote Emeril, we're going to take interval training and "Kick it up a notch."
I’ve been reading the work of two VERY accomplished fitness pros - Shaun and Karen Hadsall, who've taken interval training and adjusted it to shorter, more intense intervals called "Metabolic Bursting."
Their method has been proven to rapidly release powerful fat burning hormones to burn off what I so lovingly refer to as “stubborn fat” - or "the pudge that won't quit."
...and release a ton of growth hormone, as well.
Here's how it works:
The process starts with hormones called catecholamines, which are "fight-or-flight" hormones released by the adrenal glands in response to stress like a high-intensity exercise burst that lasts anywhere from 10 to 30 seconds.
All you have to do is pick your favorite cardio or bodyweight exercise and follow the sequence below.
Ab “Targeted” Metabolic Bursting Protocol
Warm up: 5 minutes (walk, calisthenics, jumping jacks, etc.)
Ab “Targeted” Sequence: Hard as you can go (cardio machine, sprinting, or bodyweight movements like squat presses or burpees) for 20 to 30 seconds at a time, walk or rest for 30 to 90 seconds in between, repeat 4 to 8 times.
- Cool down: 5 to 10 minutes.
No, it's NOT easy, but this routine is definitely efficient and simple to do.
The Hormone Response...
When you perform this sequence, catecholamines are released, which converts to dopamine, then to norepinephrine, and eventually to epinephrine, which ultimately forces the release of free fatty acids (i.e. body fat) into the bloodstream.
In other words, these hormones break apart our not-so-great friend: stubborn belly fat.
This is just one of the many reasons why these strategic shorter intervals are so much more effective for fat burning than traditional intervals or old-school cardio.
And that's really just the beginning.
These sequences have a ton of other hidden benefits such as:
- Lowering insulin while simultaneously increasing growth hormone – GH, which means, even more, fat-loss & anti-aging benefits...
- They provide the greatest “after burn”. Strategic high-intensity metabolic bursts have the potential to increase your metabolic rate for 38 to 48 hours after doing just one 12 to 20-minute session. Pretty amazing.
- They can be completed in as little as 4 minutes, so they save you a ton of time. (I know we can all get busy!)
- This type of exercise has also been shown to increase blood flow for faster fat loss in those hard-to-get-rid-of stubborn areas like lower abdomen fat and cellulite.
As you can see, the benefits of this approach go way beyond the scope of the traditional cardio exercise.
And it gets even better.
There an exercise trick that works WITH this protocol to prevent a process called “re-esterification."
You see, immediately after you finish these high-intensity bursts or even strategic body weight circuits using this protocol, free fatty acids literally pour or “dump” into the bloodstream.
And, if you’re not careful, research shows these fatty acids float around and can literally move from your upper body to your lower body (or somewhere else) and just be restored as body fat again.
Kind of wacky, but if you think about it - our Paleo ancestors needed to do similar routines -- sprinting to chase down what they were hunting, for example -- WITHOUT burning fat.
Food was sparse -- they needed that body fat to survive -- and this re-esterification process helped prevent them from losing that extra body fat.
Of course, we have the luxury of not having to hunt for our food (aside from in farmers markets and grocery stores!), so we want to avoid this re-esterification process -- especially if we want to lose stubborn belly fat.
And the truth is, if you don't know how to avoid re-esterification, you will likely hit a plateau and stop burning body fat.
I'm off to get my rest for my AM metabolic burst -- try it out, enjoy the results and let me know what you think! If you want to schedule a training session through our gym app.