04 bonus: move fit to burn more stubborn fat

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1 04 bonus: move fit to burn more stubborn fat As a fitness trainer, my first recommendation is that you not incorporate exercise into your first week on this program. I ve seen too many people who are just starting out make this mistake: they buy every supplement, purchase a gym membership, get the videos... and then on day 3 they are trying to take it all back. The best way to stick to a new program is through little steps. Get comfortable with Eat Fit and Think Fit first. Once you are on a solid routine, come back to this chapter to really maximize your results. Good, now that you re back, I want you to forget what every trainer has told you about exercising specifically to target belly fat. You ll learn why the old equation of calories-in versus calories-out creating a deficit in calories to lose weight simply doesn t take enough into account. Often when we think of a workout, we often envision a gym or personal trainers or running mindlessly on the road. While all of these have their place, what I am about to share with you is scientifically the fastest way to burn bonus: move fit to burn more stubborn fat 39

2 off belly fat. Exercising in short bursts of activity known as highintensity interval training (HIIT), or high-intensity intermittent exercise actually allows you to exercise less while burning more fat than regular workouts! In a groundbreaking study published in the International Journal of Obesity, researchers found that women who did 20-minute sessions of High-intensity intermittent exercise results in greater fat loss directly in the abdomen. Dr. Stephen Boutcher HIIT three times a week lost more subcutaneous fat and improved their insulin resistance more than the group who exercised at a continuous, moderate pace for twice as long. Dr. Stephen Boutcher, an esteemed expert on obesity and one of the researchers in the study, says that numerous scientific studies do not support spot fat reduction. In other words, exercise causes fat from all over the body to be reduced, not just the areas you want to target. He points to elite tennis players to demonstrate this concept. If spot-reduction exercise were effective, he says, a player s racket arm should contain much less fat. However, researchers have shown that the while the racket arms of tennis players usually possess greater muscle and bone mass, both arms have similar levels of fat. Numerous studies by Dr. Boutcher prove that HIIT is more effective at reducing subcutaneous and abdominal body fat than other types of exercise. The visceral fat that surrounds your organs is also 40 stubborn fat gone!

3 known as killer fat because it is directly linked to poor health outcomes. Visceral fat has greater blood flow, so it is even more responsive to belly-fat loss than subcutaneous fat, which is located just under the skin. How to Exercise So here s what your HIIT routine will look like: you ll be alternating between 2 moves for 20 minutes, 3 days a week. After a 3-minute warm-up of your choice, you ll do a high-intensity move for 8 seconds, then an active-recovery move for 12 seconds, repeating for a full 20 minutes with no break. Follow this with a three-minute cool down, and that s it you re done! Your body will be burning fat for hours and hours to come. Your 8-second intervals are high-intensity, full-body moves that are designed to get your heart pumping. These are explosive movements that you ll be able to sustain for only a short time before moving on to the 12-second active-recovery exercise. In active recovery, you ll be focusing on strength and endurance as opposed to cardio. Your heart rate should drop a bit so you can catch your breath, but you should still be working hard rather than resting. It will be tough, but this is your chance to spur your body to open up the fat-burning floodgates! Over the next few pages, you ll find 6 options for your 8- and 12-second intervals that you can combine to create a simple, at-home routine. For even more variety in a fun, engaging, highenergy environment, please visit JorgeCruise.com. bonus: move fit to burn more stubborn fat 41

4 8-Second Interval: Running in Place Start jogging in place, and go as fast as you can. To increase intensity, you can bring each knee up as you run your thighs can go as high as being parallel to the ground. Engage your arms by moving them back and forth; this is an effective way to boost your heart rate even more. 42 stubborn fat gone!

5 12-Second Interval: Squats Keep your feet shoulder-width apart and place your arms up in front of you, shoulder height and parallel to the floor. Sit back, lowering yourself until your hips are at or below your knees. Pause for a second, then stand back up to starting position. Repeat for 12 seconds. bonus: move fit to burn more stubborn fat 43

6 8-Second Interval: Lateral Shuffl e Begin with your hips square, and shuffle 4 steps sideways to the right. Keep your weight on your toes, moving as if there were a ladder to your side and you needed to step with both feet in each square. As you do so, mimic a running motion with your arms, moving your elbows back and forth. Try to keep your head straight and facing forward; avoid looking down as much as possible and try not to bend to either side. After taking 4 steps to the right, switch directions and shuffle to the left for 4 steps. Continue shuffling back and forth for the full 8 seconds. 44 stubborn fat gone!

7 12-Second Interval: Wide Squat Stand with your feet slightly wider than shoulder width, with toes slightly pointed out. Have your hands in fists at chin height, elbows bent. Sit down, pushing your buttocks back and keeping your chest up, until your thighs are parallel to the floor. Pause for a second, then stand up quickly. Repeat for 12 seconds, trying to get lower with each squat. bonus: move fit to burn more stubborn fat 45

8 8-Second Interval: Invisible Jump Rope Stand up straight with a slight bend in your knees, hands by your sides. Quickly jump up and down on your toes and make small circular movements with your hands, as if you were using a real jump rope. 46 stubborn fat gone!

9 12-Second Interval: Shoulder Press Stand with your feet shoulder-width apart. Make fists in front of your face, elbows at a 90-degree angle. Raise your arms up above your head, then lower your arms back to 90 degrees. Repeat for 12 seconds. bonus: move fit to burn more stubborn fat 47