Boutcher - Belly Fat Breakthrough

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This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The reader should consult his or her medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.

The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents in this book.

Gallery Books

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New York, NY 10020

www.SimonandSchuster.com

Copyright 2014 by Steve Boutcher

First published in 2013 in Great Britain by Nero, an imprint of Schwartz Media Pty Ltd.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Gallery Books Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020

First Gallery Books hardcover edition September 2014

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Cover design by Janet Perr

Library of Congress Cataloging-in-Publication Data

Boutcher, Stephen H. (Stephen Hugh), 1949

Belly fat breakthrough : understand what it is and lose it fast / Steve Boutcher.

pages cm

Includes bibliographical references and index.

ISBN 978-1-4767-7550-0 (alk. paper)

1. Weight loss. 2. Reducing exercises. I. Title.

RM222.2.B646 2014

613.2'5dc23

2014000233

ISBN 978-1-4767-7550-0

ISBN 978-1-4767-7551-7 (ebook)

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 fat, or belly fat, clusters around our internal organs and has been found to contribute to the development of diabetes and cardiovascular and other inflammatory diseases. This is because the fat in the belly is released to the liver, which affects the way our body reacts to insulin, a hormone produced by the pancreas. Insulin carries the sugar in the blood to the cells of the body, for use as energy. Excessive belly fat eventually brings about 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, women who are past childbearing age, or postmenopausal, typically have greater belly fat stores than younger women. Similarly, older men tend to have more belly fat than young men do. 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, individuals who consume a lot of junk food and excessive alcohol and do little exercise typically possess greater belly fat stores.

Our research in the School of Medical Sciences at the University of New South Wales has found that an interval sprinting program, combined with a healthy Mediterranean eating plan, is the most effective way to reduce dangerous belly fat. Interval sprinting involves short bursts of intensive exercise followed by a brief period of light exercise, repeated continuously for twenty minutes. The program we developed has been scientifically shown to improve overall health in much less time than conventional exercise programs such as jogging and weight training. Our interval sprinting program recommends exercising for twenty minutes a session, three times per weeka total of about one hour of exercise a week. By exercising for only one 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 preventing type 2 diabetes. Interval sprinting has also been proved to significantly reduce insulin resistancethe key for long-term healthand improve cardiovascular health within just six weeks.

Combining the interval sprinting program with a healthy Mediterranean eating plan can extend the health benefits of interval sprinting. Of course, if you begin an exercise program but continue to eat in an unhealthy manner, youll be undermining the positive effects of the exercise.

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.

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 which 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.

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 describes the biological mechanisms by which interval sprinting can help reduce belly fat and increase your overall health. Chapter 3 covers the types of exercises suited to interval sprinting and the program itself. Chapters 4 and 5 show you how to apply the exercise, healthy eating, and stress-management programs to your life. Finally, chapter 6 offers a sample plan for incorporating the Belly Fat Breakthrough into your life.

Americans are getting fatter and more obese. Two thirds of adults (66 percent) are currently overweight or obese.

Were also seeing a rise in dangerous belly fat, as demonstrated by the increase in average waist circumferences around the world. Having a waist circumference less than 31 inches for women and 37 inches for men is recommended for health reasons, but in the United States, the average waist

As world levels of belly fat increase, so does the incidence of both type 2 diabetes and cardiovascular disease, so its important that we understand why we are putting on belly fat and how we can stop this trend.