Once word spread that I was studying to become a National Academy of Sports Medicine (NASM) Certified Personal Trainer, the questions began flooding in. I bet you can guess what the majority of those questions were about. Most likely because for the majority of you, you probably have the same burning ones.
Take your guess?
The answer, my friends, is – “How do I lose fat in my (fill in the blank)?” Well, if you’ve heard it before, you know, there is no such thing as spot reduction. This means that training one of your ’trouble spots’ does not make excess weight in that area magically disappear. Will you build and stregthen that body part? Absolutely! And this is great for long-term weight loss because muscle burns more calories at rest than fat. However, you won’t get a six-pack by doing a million side bends or spending hours on the adductor machine.
Instead, you want to continue total body strength training but also incorporate cardiovascular work into your routine. I know, I know. If you are like the majority of people, you’re groaning at this statement. However, there is good news! You do not need to (nor should you) spend hours on the elliptical or treadmill to get quick results. Actually, the most effective way to burn fat is through high- intensity interval training, known as HIIT. This way, you get in, get out and get on with your life!
HIIT is a type of training where you alternate raising your heart rate to an anabolic state (Zone 3: 86-95%of your maximum heart rate) for short bursts of time and then rest until your heart rate recovers (Zone 1: 65-75% of your maximum heart rate).
To get you started, here is one of my favorite HIIT treadmill routines!
*If these intervals are too fast or slow for you, just adjust each recommended speed by .5, 1.0, 1.5, etc. This way, the speed difference between the intervals will stay the same!