What kind of exercise is best for banishing the pot belly?
Research from University of New South Wales, Australia published last year in International Journal of Obesity and University of Virginia, US published in Medicine & Science in Sports and Exercise seem to indicate that high-intensity exercises seem effective in reducing tummy fat and total body fat composition. And the stuff they did in their experiments did not include any sort of specific exercises or workout on the abs or tummy.
Studies from the Australian…
45 women in their early 20s were involved in this 16-weeks Aussie study:
- 15 in the control meaning doing nothing
- 15 did high-intense workout (doing repeated sprints on a bike for 3 x 20 minutes a week)
- 15 did steady-state workout (doing low-effort cardio on a bike for 3 x 40 minutes a week)
Be Prepared for the SHOCKING TRUTH!
Steady-state exerciser gained 10.5% FAT in their tummies.
High intensity exerciser not only lost 9.5% FAT in their tummies they also lost fat from their legs.
After 15 weeks, the group of women that exercised for 60 minutes a week lost more fat in the tummy and legs than the group that spend more time working out (that’s 120 minutes per week). The group that did longer workout actaully gained fat.
Study from the American…
27 middle-aged obese women with metabolic syndrome in their 50s having BMI more than 30 were involved in this16- week study conducted in University of Virginia:
- 7 of the obese women were in the control group doing the same things that they have been doing
- 11 other women exercised at a low intensity 5 days a week
- 9 remaining women exercised at high-intensity 3 days and at low-intensity on the other 2 days every week
- All the exerciser maintained caloric expenditure of 400kcal/session
No Surprises Here…
The women involved in the high-intensity exercise lost more total body weight, lost more fat from the gut and reduced their waistline circumferences. Plus they also reduced their midthigh fat.
No changes seen in the control and low-intensity group.
After 16-week of workout, this American study shows that the high-intensity group lost more bodyfat, bodyweight, tummy fat and thigh fat compared to the low-intensity group who actually BURN THE SAME AMOUNT OF ENERGY. You would think that if they burn the same amount of energy (Kilojoules or calories) the weight loss would be the same. But it’s not. In fact, the low-intensity group did not see any changes after 16 weeks of workout.
Both studies indicated that longer workout is not necessary better and aerobics (refering to the low-intensity workout) does not necessary lead to more fat loss. As the studies indicated, harder workout is preferable or effective in reducing total body fat composition and reducing the waistline. With the boot camp I run in Perth for women, I almost never have any low-intensity component because I know from my personal training in Perth high-intensity workout has helped my clients lose fat fast.
P.S. Don’t forget to leave your comment.
P.S.S. Feel free to forward this to your friends if you think this is interesting enough.
P.S.S.S. You can sign up for my blog update for the latest fat loss tip on the right column side bar.
Train Hard Eat Healthy Live Well
Spread the Words
[...] Aerobics don 39 t help to banish abdominal fat Part 2 TC Posted by root 3 hours ago (http://www.tcpersonaltraining.com) Apr 5 2009 45 women in their early 20s were involved in this 16 weeks aussie study p s don 39 t forget to leave your comment p s s feel free to forward this to 2009 tc professional fitness coaching powered by wordpress Discuss | Bury | News | Aerobics don 39 t help to banish abdominal fat Part 2 TC [...]