Proven Fact #1 – Eat More Fruits & Vegetables
Subjects on a low-fat diet that ate more fruits and vegetables lost
more fat than another group on only the low-fat diet.
After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost
more weight than another group of woman on the low-fat (LF) diet
only. Why?
Because the LF-FV group reported being less hungry, thanks to being
able to eat more food than the LF group.
Here’s the reference:
Amer. J. Clin. Nutr. 85: 1465-1477, 2007.
So eat nutrient-dense fruits and vegetables to fill you up. Time to
enjoy peaches, watermelon, apples, melons, and berries. Don’t let
any “guru” tell you that fruit is bad, that’s nonsense!
2) Drop the Cardio and Use My F.I.T. method of training. What’s F.I.T.?
FAST INTERVAL TRAINING.
Our research friends in Australia have found interval training to be
the solution to stomach fat.
According to Professor Steve Boutcher, an Australian expert on
interval training, “high intensity intermittent exercise may result
in greater fat loss in the abdomen”.
That means that unlike doing hundreds of crunches, interval training
can work to burn belly fat over everything else. And that’s why the
F.I.T. [FAST INTERVAL TRAINING] for Abs workouts use intervals, not cardio.
3) Okay, There is ONE Type of Cardio That Can Help
In another study, researchers compared high-intensity cardio against
low-intensity cardio. Both groups burned the same amount of calories
in their workouts (400), but the high-intensity group exercised less.
Results?
The subjects in the Low-Intensity Exercise group did not lose fat.
So “Boooo!” to low-intensity cardio.
On the other hand, the HIC (high-intensity cardio) group lost a
significant amount of abdominal fat.
Once again, research shows that exercising harder results in more
belly fat loss in less time. And in fact, slow cardio does NOTHING
for fat loss.
Reference:
Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition.
So if you insist on doing cardio, I will allow you to do one extra
high-intensity cardio session per week in addition to your three
F.I.T. [FAST INTERVAL TRAINING] for Abs workouts per week.
4) Burn More Calories even AFTER Exercising with SUPERSETS.
The latest research shows that superset training – the type of
resistance training used in F.I.T. [FAST INTERVAL TRAINING] for Abs -boosts metabolism more than traditional straight set training.
Reference: J Str Cond Res 24:4 2010.
5) Stick with Lower Reps in Your Workouts for Calorie Burning
This is from one of the first studies I used to formulate F.I.T. [FAST INTERVAL TRAINING]. In the study, researchers had women do two workouts. One workout was done with light weights and high reps, and the other workout was done with heavier weights and 8 reps per set (this group was called high-intensity).
The study found that the high intensity group burned more calories
AFTER exercise and therefore the scientists recommend high intensity
resistance training rather than low-intensity high rep lifting.
Reference: A Comparison Of Two Different Resistance Training
Intensities On Exercise Energy Expenditure And Excess Post-Exercise
Oxygen Consumption. Thornton, K, Potteiger, JA. Medicine and Science
in Sports and Exercise, Volume 33(5) Supplement 1, 2001, p S73.
So there you go…I use ALL five of these RESEARCH-PROVEN methods in
my F.I.T. for Abs workouts that I have planned for my pre-holiday workouts starting in September.
