Boutcher - 20 x 3: eliminate your belly fat in an hour a week

The human body is programmed to store fat for a number of reasons but the places it stores fat have different effects on our health. Fat under the skin on our legs and arms is considered a healthy fat and helps to prevent diseases such as type 2 diabetes. In contrast, visceral or belly fat clusters around our internal organs and has been found to contribute to the development of diabetes and cardiovascular and inflammatory diseases. This is because the fat in the belly is released to the liver, which affects the way your body reacts to insulin and eventually leads to decreased insulin sensitivity, potentially causing type 2 diabetes and leading to other serious diseases.

Factors such as age, gender, genes and lifestyle all influence the amount of fat that is deposited around the organs in your belly; for example, postmenopausal women typically have greater belly fat stores than younger women. Similarly, older men tend to have more belly fat than young men. It has also been discovered that people of Asian descent who experience increases in belly fat have a greater incidence of cardiovascular problems than non-Asians. People who are under stress and those who sleep poorly also tend to have more belly fat. And, of course, those individuals who consume a lot of junk food and excessive alcohol and do little exercise typically possess greater belly fat stores.

Our research has found that an interval sprinting program, combined with a healthy Mediterranean eating plan, is the most effective way to reduce dangerous belly fat. The program we have developed has been scien-tifically shown to improve overall health in much less time than conventional exercise programs like jogging and weight training. Our interval sprinting program recommends exercising for 20 minutes a session, 3 times per week a total of about 1 hour of exercise a week. By exercising for only 1 hour a week, you can reduce your belly and body fat, as well as increase the muscle mass in your legs and abdomen, which is important for prevention of type 2 diabetes. Interval sprinting has also been proven to significantly reduce insulin resistance the key for long-term health and improve cardiovascular health within just 6 weeks.

Combining the interval sprinting program with a healthy Mediterranean eating plan and consumption of foods proven to have a beneficial effect on health, like green tea, can extend the health benefits of interval sprinting. Of course, if you begin an interval sprinting program but continue to eat in an unhealthy manner, then the positive effects of the exercise will be prevented or reduced.

Eating healthy foods and participating in a well-structured interval sprinting program can significantly reduce your belly fat and improve your health. This book will show you how.

How to use this book

This book contains:

• The interval sprinting program to help you lose belly fat, increase aerobic fitness and muscle mass, and reduce insulin resistance;
• Information about healthy eating and what nutrients to ingest before and after sprinting exercise for the best results; and
• A guide to reducing the effect of daily stressors and enhancing sleep quality to prevent an increase in belly fat.

By following the advice and methods in this book, you can significantly reduce your belly fat and improve your health. Chapter 1 explains why belly fat is so dangerous to ongoing good health, how it accumulates and how to determine whether you are carrying a dangerous amount of belly fat. Chapter 2 explains how interval sprinting can help reduce belly fat and increase overall health, and the types of exercises suited to interval sprinting and the program itself are covered in Chapter 3. Chapters 4 and 5 show you how to apply the exercise, healthy eating and stress-management program to your life. Finally, Chapter 6 offers a sample plan for you to follow to lose belly fat and improve your health.