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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
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off belly fat. Exercising in short
bursts of activity—known as high-­
intensity 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
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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
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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 8and 12-second intervals that you
can combine to create a simple,
at-home routine. For even more
variety in a fun, engaging, high-­
energy environment, please visit
JorgeCruise.com.
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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.
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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.
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8-Second Interval: Lateral Shuffle
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.
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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.
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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.
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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.
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