Wednesday, December 2, 2015

4 Minute Flat Belly Solution



Your 4 Minute Flat Belly Solution

4 minutes to a flat belly?  Sound too good to be true?  Maybe, but maybe not…

You are tight on time.  (So am I.)  You need a fitness solution that will not needlessly waste your time and deliver little or no results.  Not to worry, I’ve got you covered.

You see as a fitness professional I am always looking for fitness and fat loss hacks.  Short cuts and tricks that deliver results fast – very fast.

But I’m also skeptical of sketchy marketing tactics and scams trying to make it seem like you can get results with no effort.  Because as you know anyone who tells you that is full of BS.

So every program I design is backed by research, science and real world results.

And that is what I have for you today, a fast and effective program that will melt your midsection, tighten and tone your waist line and flatten your belly – ALL IN 4 ONLY MINUTES.

But first a little back story…

In 1996 Dr. Izumi Tabata conducted a study.  In this study he took elite speed skaters  and split them into 2 groups.  The first group rode exercise bikes at a steady pace for 60 minutes 5 times per week.   The second group did a specialized “High Intensity Interval Training” (or HIIT) session that lasted only 4 minutes. 

This 4 minute routine has since been dubbed a “Tabata” and consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest for a grand total of 4 minutes.

After a 6 weeks of tests conducted on the subjects it was clear that those training only 4 minutes per day had equal if not BETTER results (Anaerobic capacity and maximal oxygen uptake, both markers of overall fitness) than those training for a full hour.

To put that in perspective, the first group trained for 5 hours per week, the “Tabata” group only 20 minutes per week.

You can see that this is a big deal right?

It’s HUGE really.
(and I’ll show you how you’re going to benefit from this landmark study in a bit…)

Now to be fair, Dr. Tabata’s initial study did not measure fat loss.  But since then countless studies have conclusively proven that the fat loss experienced from these short duration, high intensity bouts is staggering. 

The technical term is “EPOC”  (excess post-exercise oxygen consumption).  I call it the “Afterburn Effect”.  And what it means to you is that you continue to burn fat for up to 30 hours AFTER you are done working out.

30 HOURS!!!

Told you it was huge :)

Let’s Flatten That Belly!

So now let me tell you how you can focus the “Tabata” and all of it’s fat burning power to your waist line.

The first thing you’ll need is a timer.  Any clock with a second hand will do in a pinch, but there are multiple free apps for iPhone and Android that are going to do a better job.

Just go into your phone’s app store and search “workout timer” and you’ll easily find one.

Most apps that I have come across already have the Tabata timing sequence pre-programmed in, but if not it is simple enough to do.

Just program it for 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds.  That makes for 4 minutes total (3:50 if you don’t count the last rest)

Ok, now that the timer is set we need to pick our exercises.

But we have some basic requirements that must be met:  We need moves that are relatively easy to do, can be done anywhere, target the midsection and also pack a mean metabolic punch.

You’ll be alternating back and forth between Toes to Sky and Mountain Climbers.

Here they are…

Toes To Sky:
A weak midsection can lead to back pain. And sometimes even the best ab move can irritate a weak lower back. You are left with the dilemma of how to strengthen and tighten your core while not aggravating your back. This cool move does just that.

Lie down flat on your back with your arms at your side. Raise your legs straight up so your toes are towards the sky (see where this is going?) Now, lifting you butt off the ground reach your toes higher in the air- probably 4-6 inches but no more. Now lower back down and repeat. DO NOT let you legs swing up and back, this should strictly be a (relatively) small vertical pulse to laser target those abs.




Mountain Climbers:
This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly. 








Lets Go!
Alright, now we press start and let the magic begin.  Here is how your flat belly workout will look…

1.      Mountain Climbers 20 secs
Rest 10 secs
2.      Toes to Sky 20 secs
Rest 10 secs
3.      Mountain Climbers 20 secs
Rest 10 secs
4.      Toes to Sky 20 secs
Rest 10 secs
5.      Mountain Climbers 20 secs
Rest 10 secs
6.      Toes to Sky 20 secs
Rest 10 secs
7.      Mountain Climbers 20 secs
Rest 10 secs
8.      Toes to Sky 20 secs
DONE!

That’s it!  If you do it right, and give it your all for those 4 minutes your midsection should be on fire and your metabolism will be boosted for up to 30 hours!

This is an exceptionally simple (but not easy) workout you can use anytime you want to trim your midsection and can pretty much be done anywhere you happen to be.

Let me know if you have any questions!

Stacy Ward

PS:  This is just *ONE* example from my new free “4 Minute Fat Fix” at home workout series. Burn fat, get lean, tight and toned in only 4 minutes from the comfort of your own home.  It’s 4 minutes, 4 days per week. 

If you want these free 4 minute fat burning, do-anywhere workouts delivered directly to your inbox just CLICK HERE ASAP.




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