Did you know that in boxing the abdomen is referred to as the bread basket? Hmmm I wonder why? DUH Could it be that it is full of bread/carbs or just food in general.
What ever the reason mine has got to go.
(please note it is legal to punch someone in the breadbasket, in professional boxing ring but not below the belt.)
I have been doing some recent research on this Hot Topic of belly fat and have come up with what I think is the best combination of all articles related to it.
Most articles have suggested the following common thread which by the way all line up with the 3 minute philosophy.
Get a good nights sleep. Surprised are you? Yes without this vital ingredient it messes up our circadian rhythm which directly affects insulin resistance and subsequently causes weight gain in a very round about way. But if you could lose weight by sleeping how could you say no to that?
Increase movement. This is your activity quotient. What ever you are doing now, if it is walking, swimming dancing, or the 3 minute workout, you need to bump it up.
Aerobics. Yes that is a word right out of the 1980’s but it still means the same thing. Any of various sustained exercises, as jogging, rowing, swimming, or cycling,that stimulate and strengthen the heart and lungs, thereby improving the body’s utilization of oxygen. So get out that walkman and get your booty moving. What ever your body calls you to just do it.
Use bursts of moderate intensity exercise called intervals: Here is a formula for a more intense session , but I have also included the modified version:an excerpt from Body and Soul
How often: Three 20-minute sessions a week. or six 12 minute sessions a week
Warm up: Your choice of aerobic exercise at a gentle pace for three minutes.
Interval sprints: Do an eight-second sprint followed by 12 seconds of low-intensity exercise for 20 minutes. 12 minutes
Cool down: Your choice of aerobic exercise at a gentle pace for three minutes, then stretch.
When to work out: Interval sprinting is best done early in the morning, before breakfast, as exercising after an overnight fast will burn more belly fat. Otherwise exercise at least two hours after your last meal.
What to eat before and after: Have water or green tea before exercise and water after. Avoid eating for at least two hours before exercise and at least 30 minutes after. Eating sugars or protein elevates blood insulin levels, which impairs fat burning.
Work the core:
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.
Heres a trick:
Stand tall and place your hands around your waist between your belly button and hips. Squeeze with your hands so your waist size reduces. Now squeeze the muscles around your waist so it reduces even further. While continuing to squeeze your muscles, release your hands. Your waist should be at it’s slimmest. Now reduce the intensity of your muscle squeeze until it’s about one quarter strength. Your core is engaged. Use this whenever posture is required.
A simple plank is a great way to further strengthen your core once you have become an expert at engaging it.
Tip: I love this idea! Do the above, and then get a friend to tie a piece of string around your waist at your belly button. Every time you release your core you’ll feel the string pull. Wear it all day, every day, for a week and you’ll have your core muscles firing.
This is workout I have never thought about but I could totally see me doing it and loving the hell out of it: Sprint boxing: Punch continuously on a punching bag for eight seconds, then shadow-box for 12 seconds. I actually have a punching bag in the garage, time to get that dusty ole thing out and beat the crap out of it.
Exercises change hormonal environments in favor of fat loss and lead carbs and fats where they belong (i.e. in the muscles and not in the belly), but exercising doesn’t burn that many calories. Also, people tend to compensate by eating more foods. Therefore, exercise is necessary but not sufficient for successful weight loss.
The best exercise regimens for weight loss incorporate strength training as well as high and low intensity cardiovascular training, with different ratios depending on individuals. People who exercise the same way every single time may stop seeing results, regardless of forms of exercise, so it is important to progressively challenge yourself in one way or the other. In addition, if you have a sedentary lifestyle, moving more throughout the 23 hours of the day that you are not in the gym may even have a bigger impact on fat loss than exercising in the gym.
I’m ready to give this breadbasket to the poor. How about you? Let’s do this.