Healthy Diet and Daily Walking: Emphasizes the importance of combining a healthy diet with daily walking as a key method for burning belly fat, especially for those over 40. Walking, being less stressful than high-intensity workouts, also improves mood, reduces stress, and aids in controlling food cravings.
Metabolic Resistance Training (MRT): Described as the most effective fat-burning exercise for people over 40. MRT involves strength training exercises in a circuit format with minimal rest, providing benefits of muscle building, strength training, and cardio, all in workouts ranging from 15 to 45 minutes.
1010 Burn MRT Workout: Demonstrates a specific metabolic resistance training workout named “1010 Burn,” which includes a sequence of exercises such as squat press, two-arm dumbbell row, push-ups, deadlifts, and RKC planks. This circuit is to be done continuously with no rest, and potentially repeated multiple times for maximum effect.
Incorporation of Walking and MRT into Weekly Schedule: Recommends incorporating daily walking and one to two MRT workouts per week. Walking should total 150-250 minutes weekly, and MRT sessions are effective even if done only once or twice a week.
High-Intensity Interval Training (HIIT): Suggests adding one session of high-intensity interval training per week. HIIT involves alternating between intense bursts of activity and fixed periods of less-intense activity or rest, making it a time-efficient method for fat burning.