Lose belly fat fast and improve your health by doing strength training and high-intensity intervals. Compelling research shows that the BEST way to get rid of the belly fat is to train with hard but short bursts of exercise, a style that taps into the anaerobic energy system more than the aerobic.
There is overwhelming evidence that belly fat loss is best achieved when exercise is with a high, but varied intensity, and a relatively large volume. However, this does not mean you have to spend hours and hours a day killing yourself in the gym. Less than an hour a few days a week can produce dramatic fat loss if you do it right.
This article will tell you why you burn more fat when you favor anaerobic-style training and give you eight reasons to favor this style of training by lifting weights and doing sprints rather than spending hours on aerobic exercise.
#1: Burn More Belly Fat with Sprint Intervals
A large number of convincing studies show that high-intensity interval training is the best conditioning strategy for losing belly fat. In contrast, one research group that has conducted a number of experiments comparing aerobic and anaerobic training for belly fat loss write, “Disappointingly, aerobic exercise protocols have led to negligible fat loss.”
The reason anaerobic interval training works so much better is that it requires the body to adapt metabolically—your body is forced to burn fat to sustain the level of intensity being asked of it. It also elevates energy use for more than 24 hours post-workout, which has a dramatic effect on belly fat loss.
For example, a 2008 showed that a 6-week program increased the amount of fat burned during exercise by 12 percent and decreased the oxidation of carbohydrates—obviously, a favorable result for losing fat. More impressive, a 2007 study showed that in as little as 2 weeks, active women who performed interval training experienced a 36 percent increase in the use of fat for fuel during exercise.
Interval training is so effective for fat loss because it taps into different energy pathways than aerobic exercise. Simply, aerobic exercise tends to burn carbohydrates first and activate pathways that are degrading to muscle, whereas high-intensity exercise such as weight lifting and sprinting will burn a greater percentage of fat, enhance the body’s production of enzymes involved in fat breakdown, and activate pathways that lead to muscle development.
The other reason anaerobic intervals are superior for belly fat loss is that they increase excess post-exercise oxygen consumption (EPOC) a huge amount. A 2006 review showed that protocols that are more anaerobic in nature produce higher EPOC values than steady-state aerobic training because the trained muscle cells must rest restore physiological factors in the cells, which translates to a lot of energy expenditure.
#2: Lose Belly Fat With Sprint Intervals: The Proof
The following are examples of the superiority of anaerobic interval training for belly fat loss from the research:
• A 12-week high-intensity interval training program produced a 17 percent decrease in belly fat in overweight young men. Subjects lost 1.5 kg of belly fat and 2 kg of total fat, while building 1 kg of muscle. Fat burning was increased by 13 percent due to the 3-day a week program of 20-minutes of cycling in which the subjects sprinted for 8 seconds and then did 12 seconds of recovery, repeating these intervals for a total of 60 sprints.
• The same 20-minute cycling interval program produced 2.5 kg of fat loss in young women in 15 weeks, and the majority of the fat loss come from the legs and abdominal area. The sprint intervals were compared to a steady-state aerobic program that produced no fat loss.
• A 16-week study had trained athletes perform either a sprint interval protocol or steady-state running four days a week. The sprint interval protocol varied each day, but an example of one of the workouts used was 10 intervals of 30-sec sprints with 90 seconds rest. The sprint interval group lost 16 percent or 1 kg of visceral fat as well as 2 kg of total fat, compared to the endurance group that lost no belly fat, but did lose 1.4 kg of lean mass. The belly fat loss appears to be small, but be aware that subjects were lean, trained athletes to begin with and had less belly fat to lose than overweight subjects.
• An 8-week interval program using both high- and moderate-intensity intervals decreased belly fat by 44 percent in middle-aged men with type 2 diabetes. Subjects increased quad muscle size by 24 percent and improved insulin sensitivity by 58 percent—a dramatic improvement that highlights the other mechanisms involved in belly fat loss (muscle building, insulin health & blood sugar management).
#3: Sprints Take Less Time than Aerobic Exercise
Not only do sprints help you lose MORE belly fat, they help you lose it FASTER and with LESS training time. Repeatedly, studies show that more fat loss is achieved in high-intensity programs that use 20 to 25 minutes of training time than those that use 45 or 50 minutes of aerobic training time.
Scientists write that anaerobic intervals are overwhelmingly preferable to aerobics for producing belly fat loss, and that the estimated optimal dose of aerobic exercise necessary to lose belly fat appears to be 3,780 calories expended per week. This is an enormous volume of exercise that would require 1 hour of moderate intensity aerobic cycling 7 days a week to burn 550 calories a day so that you could lose even a pound a week!
In less than half the time you can get better results with anaerobic training. A 1994 study is indicative of this: Participants did either 20 weeks of aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each) and lost nine times more body fat and 12 percent more visceral belly fat than the aerobic group.
What is so interesting about this study is that the energy cost of the aerobic program over the whole study period was 28,661 calories, whereas for intervals it was less than half, at 13,614 calories. In less time, the interval group lost much more weight—nine times more weight. How do researchers explain it?
Aside from greater fat oxidation and higher EPOC, hormone response plays a major role…
#4: Sprints Improve Hormone Response for More Belly Fat Loss
Sprint intervals and anaerobic exercise in general improve your entire endocrine system. Both training modes enhance the cells’ sensitivity to insulin, making anaerobic training a successful treatment for diabetes.
Perhaps most important, anaerobic exercise also elevates growth hormone (GH) —a powerful fat burning hormone that helps restore tissue and build muscle—much more than aerobic training. GH is released by the body in greater quantities in response to physical stress above the lactate threshold, which is the reason heavy, sprints are so effective.
Another hormone called adiponectin that is released from fat tissue during exercise also helps burn fat. Emerging scientific evidence shows that any time you perform forceful muscle contractions, adiponectin is released, and then your body produces a substance called PGC1 that is like a “master switch” that enhances muscle and metabolic functions, thereby burning belly fat. Naturally, anaerobic training is most effective for increasing adiponectin and PGC1 to burn fat since sprints and especially weight lifting require extremely forceful muscle contractions.
#5: Strength Train to Lose Belly Fat
To get a lean, trim your midsection and lose belly fat, you need to strength train with a high volume, using large muscle groups, and short rest periods. This metabolically intense type of training is fantastic for increasing GH and aiding belly fat loss. This doesn’t mean you have to spend hours and hours a day killing yourself in the gym!
You will get results from a resistance training program that includes the following components:
• Multi-joint lifts such as squats, deadlifts, lunges, split squats, step-ups, chin-ups, and chest presses in every training session. Add isolation exercises only if you have extra time.
• Train with a higher volume—work up to more than 4 sets per exercise. Shoot for 24 to 32 total sets per training session.
• Train with a higher intensity—include some training in the 70 to 85 percent of the 1RM range.
• Include short rest periods (30 to 60 seconds) and always train a “finisher” that requires near maximal effort for more GH response (25 reps of squats or 2 minutes of leg presses, for example).
• Count tempo for every lift so that you apply a specific amount of tension to the muscles. In general, opt for longer (4 second) eccentric tempos and short or explosive concentric tempos.
• Shoot for 3 to 4 hours of total training time per week, which includes resistance training and a few short sprint sessions.
#6: Anaerobic Training Produces Less Cortisol For More Belly Fat Loss
Cortisol is the stress hormone that is elevated when you are under both physical and psychological stress. Research shows cortisol is chronically higher in endurance athletes—one study found that aerobic athletes had significantly higher evidence of cumulative cortisol secretion in their hair than controls.
In addition, cortisol is generally elevated more following aerobic training than anaerobic training. Part of this has to do with the fact that strength training and intervals do elevate cortisol, but they also elevate anabolic hormones such as GH and testosterone that counter the negative effects of cortisol.
If GH and testosterone are not elevated, cortisol overwhelms tissue, having a catabolic effect that leads to gradual muscle loss and fat gain. By doing aerobic training without strength training, you will lose muscle, lower your metabolic, rate, and gain fat. Worst of all, high cortisol causes chronic inflammation, which lead to belly fat gain over time—all-around bad news!
#7: Anaerobic Training Is More Fun & Less Boring than Aerobic Exercise
Intervals and strength training take less time and provide much more variety than aerobic training. Not only are you doing many different exercises in a strength training session, but you are pushing yourself to reach new personal bests. When you see how it can transform a fat belly into a lean, cut midsection, you will be that much more motivated to continue!
In addition, although sprint interval training can be mentally challenging, it only requires a short workout and many trainees find intervals less boring than endurance exercise. Plus, most people enjoy feeling powerful and fast from going all out. Get a training partner to help push you through the hard parts and know that by working hard but smart, you will reach your fat loss goal.
#8: Mix It Up with Modified Strongman, Varied Strength Protocols & Sprints
A few more anaerobic training suggestions include the following:
• Try modified strongman training: Do sled training, tire flips, and a heavy farmer’s walk to lose belly fat fast.
• Mix up strength training protocols with circuit training and supersets that use very short rest periods. For example, do supersets with 10 seconds rest when switching from the agonist to the antagonist exercise and 60 seconds between sets. Or, do a “death circuit” of heavy, high volume deadlifts followed by split squats followed by lighter high volume squats with 10 seconds rest between exercises.
• Try a sprint training workout in which you do 20 second all-out sprints with 10 seconds rest in 4 sets of 4 intervals. Rest 3 to 4 minutes between sets.
• Try hill or stair running in which you sprint up as fast as possible and jog down—repeat immediately. Do 8 to 16 reps.
• Try a sprint-endurance workout with six to eight 200-meter sprints (about 30 seconds each) with a 3 to 4 minute recovery.
If your primary goal is lean abs, a high volume total body program with sprints is the way to go. You’ll gain strength and muscle mass in the obliques, rectus abdominus, and erector spinae, giving you better trunk stabilization and a rock hard stomach.
Call us today on 01202 671783 for more amazing info to get you looking great by this summer.
For more information and update fitness info, “like” our facebook page at www.facebook.com/rebornpt
We store fat in adipose tissue in our bodies — mostly under the skin (subcutaneous) or in the body cavity (visceral), with a small amount in our muscles (intramuscular).
Why is fat loss so important?
We need to lose fat…
As a group, people in most industrialized societies are likely to be over-fat.
This isn’t just a cosmetic problem. Excess body fat can negatively affect nearly every facet of life, including:
- decreased mobility
- poorer emotional health and self-esteem
- increased risk of organ failure
- poorer circulatory health
- increased risk of heart disease
- increased risk of stress fractures
- increased risk of strokes
- increased risk of cancers
- decreased sexual and reproductive health
Fat cells can act as endocrine factories and produce hormones that influence numerous processes in the body — most of which lead to more fat accumulation.
Beyond the health of it all, carrying a lower body fat is often considered more attractive and desirable as the underlying muscle tone is revealed.
Further, carrying a lower body fat is advantageous for many sport competitors (barring sumo wrestlers) as extra fat weight adds drag and additional resistance that must be overcome.
Bottom line: Carrying a lot of excessive body fat makes health, body composition, and athletic performance worse.
…but it’s hard.
Here’s the problem — collectively, we’re not very good at losing fat either.
About 95% of those who are overweight go on repeated diets, only to gain most or all of the weight back within one year. Nearly 70% of the United States is overweight or obese. The percentage of 12 to 17 year olds who are overweight has doubled since 1980.
We need a better solution. Knowing how fat loss works may be helpful.
What you should know
Fat cells are a major storage site for body fat, and are in a continuous state of turnover. Fat metabolism is regulated independently by nutritional, metabolic, and hormonal factors; the net effect determines levels of circulating fatty acids and the extent of body fat.
Fat loss and hormones
Fatty acid release and use requires lower insulin levels and an increase of the hormones glucagon, cortisol, epinephrine, and growth hormone. These “anti-insulin” hormones activate HSL. The other major hormone that influences fat metabolism is thyroxine (thyroid hormone).
After a large feeding, glycogen is synthesized until stores are replenished. If high blood sugar persists, glucose is converted to fatty acids. Amino acids can also be converted to fatty acids. The enzyme necessary for cells to accept triglycerides is lipoprotein lipase.
In the un-fed state, insulin concentrations fall, and the anti-insulin hormones increase. This accelerates fat use.
Fat loss and caloric deficit
When we decrease our caloric intake significantly, the body preserves fat stores very efficiently. Since insulin is low, thyroid hormone production is decreased. With this, resting metabolism is lowered. This can take place within 24 hours of starting an extreme diet.
The body’s response to calorie deprivation makes rebound weight gain all but definite once the diet is finished. Muscle is usually lost, so the body usually becomes fatter.
Fats are more than just a fuel source during rest and lower intensity exercise. Fats restore phosphagens that have been exhausted during high intensity exercise. After intense exercise sessions, oxygen uptake is increased, which allows restoration to pre-exercise conditions (the “afterburn” effect).
Fat loss is a complex problem
With our focus on specific nutrients, intense nutrition counseling, dieting and processed food consumption over the past 30 years, body fat levels have also increased. In other words, more information, more dieting, more junk food has given us more fat.
While some of this may seem counter-intuitive, it illustrates the importance of body awareness, avoidance of processed foods, regular physical activity and influential food advertising.
Summary and recommendations
To maintain a low body fat and/or lower body fat:
- Exercise at least 5 hours per week
- Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
- Sleep 7-9 hours per night
- Don’t engage in extreme diets
- Stay consistent with your habits
- Incorporate non-exercise physical activity
- Ignore food advertising
For extra credit
Aspartame was approved for use in 1981, and while this non-caloric sweetener was hypothesized to help control body weight, since 1980, levels of body fat have increased….stop using, eating or drinking anything with this in.
Other factors associated with lower levels of body fat include:
- green tea
- low energy-density foods
- dietary protein
- avoiding refined carbohydrates
- adequate hydration
- dietary fibre
- fruits and vegetables
- regular exercise
- adequate sleep
- a supportive social network
While cortisol can break down muscle tissue, it can also break down body fat.
If you increase physical activity and nutritious food intake, metabolism will increase.
Blaming weight gain on calories is like blaming wars on guns. The diet is not the cause of excessive body fat levels. Rather, it’s the entire lifestyle.
Severe calorie deprivation inhibits the production of serotonin, a brain chemical needed to control appetite and maintain harmony with food.
Thats right guys and girls, REBornpt’s weight loss club Poole has arrived and we’re going to kick it off it style…with a BIGGEST LOSER COMPETITION.
The REBorn Weight Loss club is a 12-week course designed to give you the knowledge and support you need to get to lose weight in 2012 and keep it off for the rest of your life.
The club is much more than a ‘pay-weigh-and go’ weight loss classes. Every attendee is offered a comprehensive lifestyle questionnaire, food diaries to keep track of those little demons, a bespoke exercise plan to follow, professional body composition tests and advice from fully qualified certified personal trainers on simple changes they can make to improve their lifestyle.
You will also get the opportunity to join in our renowned fun packed Beach bootcamp classes on sandbanks beach in poole.
There simple steps that each REBorn Weight loss Club uses to deliver weight loss and health to its customers.
1. FULL BODY COMPOSITION ANALYSIS
Unlike most weight loss clubs and slimming clubs which only weigh and measure you we carry out a comprehensive body analysis to identify your weight, height, chest, waist, hips & thigh measurements, BMI, muscle mass, Body fat & lean muscle %, body water percentage %, visceral fat rating and your basal metabolic rate.
2. IDENTIFY & AGREE YOUR GOALS
Your REBorn Weight loss Club Coach will help you identify clear, achievable personal goals and work with you to ensure you achieve your goals.
3. DEVELOP A NUTRITION PLAN
You will receive a simple, easy to follow diet plan that is exactly right for your body and will enable you to achieve your goals.
4. INTRODUCE EXERCISE CORRECT FOR THE PARTICIPANT AND GOAL
Each member of the club, will have the opportunity to sit down with a qualified personal trainer to outline a bespoke exercise plan for the 12 weeks, this will include cardiovascular, toning, core strengthening and flexibility work. All designed for you, by us.
4. EDUCATION TO ENSURE YOUR WEIGHT LOSS IS PERMANENT
Every week of the course will include simple clear information on all the topics you need to understand to lose weight and keep the weight off! Topics include hydration, calories, fat, protein, metabolism etc and by the end of the course you will not only have achieved your weight loss goal but also be able to maintain a healthy weight for the rest of your life.
Don’t forget your RE:Born Weight loss Club Coach will be with you every step of the way to encourage, support and help you achieve your goals.
So don’t delay, class starts 30th January 2012 call us to book on 01202 671783 today
For my sins i have entered the Jurassic Coast Challenge this March (2012).
The challenge is a 3 marathon in 3 day event run over the Jurassic coast, it is the mother of all hilly runs. The 2012 course is being run from Studland to Charmouth.
The run is 78.6 miles, approximately a 26.2 mile marathon each day.
Here is a breakdown of the 3 days.
Starts off with a pleasant jog along the beach of Studland Bay, past Old Harry rocks , through Swanage and straight into some tough coastal running along the South West Coast Path. Houns – tout Cliff provides the first real climb of the day followed by more climbing on Tyenham Cap and Worbarrow. The finish of the First day is Lulworth Cove where you will be treated to a sneak preview of the next days ‘warm up’ climb beginning day 2.
Sees runners (and walkers…not me I HOPE!) enjoy the delights of Durdle Door with steep ascents and descents. The course starts to level off half way in to Day 2 after Ringstead Bay. Weymouth hosts some path appreciated tarmac underfoot followed by a enjoyable lap of Portland to warm down on before finishing at the Event HQ on the Ferry bridge road between Weymouth and Portland.
Starts with a challenging and muddy underfoot course along coastal foot path towards Abbotsbury. Fairly flat ground for the next 10km until Eype’s mouth then the hilly fun starts again as the course approaches Golden Cap. Its then a short jog to the finish point just to the East of Charmouth. Where hopefully i don’t end up crossing the line like this:
l will be raising money for Help for Heroes. please click on their logo above and donate as much as you can..
The charity was launched in October 2007 in order to provide direct, practical support to those wounded, sick or injured in the line of duty since 9/11.
All the funds raised to date are either allocated or spent on the direct, practical support of those wounded in the current conflicts.
To date, H4H has funded a variety of projects including the £8m Rehabilitation Complex at Headley Court, a new £3.5m treatment centre for Combat Stress, adaptive adventure training through the Battle Back programme and the creation of a £6m Quick Reaction Fund to support individuals in need.
Here are a couple of words from some of our RE:BORN clients in sandbanks poole.
At RE:Born we run both Bootcamps in Poole and personal training in Poole and here are just a couple of kind words from our clients. We thank you all for your support, and can’t wait to train you all in 2012.
I was walking some distance on the beach with the dog, Snoop, this morning and realised that this would not have been so easy or enjoyable a few months ago. I now have a lot more energy, have lost one and a half stone in weight and gone from a size 14 dress to a 10. This is all due to the regular exercise that you have set out and the diet which i am really enjoying and which is sustainable as i am never hungry. To have achieved this in just over 12 weeks is remarkable, especially as Christmas/New Year has been part of that period. I would recommend your programmes to everyone as I am feeling really great.
Happy New Year! And what a New Year I have to go into: After 12 weeks of your guidance in both diet and exercise I have gone from 12st 10 lb to 11st (and that is after putting on only 2lb over Christmas and New Year and having a week’s holiday in Tenerife). However, the reality is that my waist size has gone from 38” to 33” and, as you have measured, my body and organ fat percentages have gone down by over 25%, despite the fact that I seem to be eating more food!.
All of this adds up to feeling fitter, with more energy and suits/trousers that I have not been able to wear for some years are now, are fitting me again. I do understand that this now has to become a way of life but the benefits I feel mean that I do not want to go back to the old style of eating and exercising.
I would recommend this to everyone if they value their long term health.
I was flabby 45 and fed up with the on/off diet cycle. I decided to run but the results were slower than I had hoped, so after bumping into a friend who’d attended boot camp with James I resolved to try it.
As a result I am fitter , slimmer and more toned and I am an addict…. I look forward to starting in January
‘’I started the RE:born bootcamp several weeks ago now and I am feeling a great improvement not only physically but also mentally! James is a breath of fresh air in his approach to coaching so much so that I have decided to extend my activity through bootcamp for 2012 and possibly start James’ 3 months ‘Lose weight and tone up’ programme. James seems to be the personal trainer I have been looking for in my aim to turn my life around in terms of my over weight situation!’’
Boot camp has changed my life…. Over Xmas I normally pile on the pounds but this year not so….all hail James…!!!!
All the best
Training with James has taken my fitness level to a much higher stage. His professionalism and motivation has been an inspiration for me.
Thank you James for all your hard work and putting up with my moaning!!
Thank you all so very much for your kind words…
If you would like to become one of our clients, or simply have a chat to us regarding your health and fitness goals for 2012, then please call us on 01202 671783 or email us on firstname.lastname@example.org
Well its here and we are off to a flyer!!!
Here is the outline for our Bootcamps on Sandbanks Beach, Poole, Dorset.
The REBornpt Bootcamp this new year will be a six week, 4 session per week (Don’t worry you don’t need to attend them all) program run by some of the South’s finest personal trainers.
It’s all about high impact, quick result, fat burning intensity, bringing you all the benefits of a personal trainer at a fraction of the normal cost. The REBornpt BOOTCAMP mixes functional body weight movements, tough, challenging core exercises and peak intensity cardiovascular components.
Our Bootcamps are high energy no holds barred workouts which burns body fat and improves muscle tone faster than any other method of training.
And there’s more….the programs are designed specifically to raise EPOC – Excessive Post Exercise Oxygen Consumption. Sounds complicated, perhaps, but the results are simplicity itself – your metabolism will be boosted to such a degree that you’ll still be burning those calories a massive thirty six hours after you’ve finished your sessions.
There’s even more to REbornpt Bootcamps than a dramatically effective exercise regime. As a REbornpt Bootcamp member you’ll be able to benefit from an array of full nutrition and supplement program, exercise videos, recipes, articles, tips and much more in the way of ongoing support expressly designed to help you achieve extraordinary results in a short space of time.
And please do’nt forget…..REBornpt Bootcamps are all about having awesome FUN, with like minded people!!
Saturday and Sunday 9am
First class Saturday 7th January 2012….we look forward to see you all very soon.
Call us today on 01202 671783 or email email@example.com to book in for your first session.
Today, all i want to do is open up a challenge to you…and that is to Defy Gravity and Do a Handstand Pushup!!
What you say that’s crazy…well maybe not, with a little hard work and patience you can get there.
First though we have to admit it: Kicking up to a handstand, lowering the top of your head to the floor and pressing your body-weight back up — even once — requires no small amount of physical power.
The inverted position alone presents a challenge to the stability and mobility in your core and upper back. And once you bend your arms, look out: Your shoulders, triceps and chest have to work for all they’re worth to keep you from whacking your head on the gym floor.
But that’s what makes it a perfect end-of-year fitness challenge. Nail this one and you’ll have bragging rights to arguably the toughest basic body-weight exercise there is. Adam Steer, NSCA-certified personal trainer and body-weight training specialist, shares the step-by-step method he uses to turn clients from inversion-averse scaredy-cats to hand-standing heroes in the space of a few short weeks.
Remember: Even superfit types find this exercise challenging. Strength wise, it’s nearly the equivalent of doing a barbell press with your full body weight. Take your time with this program and realize that getting even a little better at the handstand pushup will translate into greater athleticism in everything you do.
Work the following exercises into your regular routine two to three times a week, advancing to the next phase when you reach the “Ready to Advance” benchmarks described in each section.
Phase One: The Pike Pushup
• From a pushup position, walk your feet toward your hands a couple of steps, raising your hips high in the air so that your body forms a straight line from your tailbone to your hands.
• Keeping your hips high, slowly bend your arms, lowering yourself until the top of your head lightly touches the floor.
• Reverse the movement, pressing yourself back up to the starting position with as much explosive force as possible.
Sets and Reps: Start off with five sets of five, and work up to three sets of eight to 12.
Ready to Advance: When you can perform three sets of eight to 12 reps.
Phase Two: Pike Hold, Feet on a Box
• Use a box approximately 12 to 24 inches high.
• Locking your arms and bracing through your core, step your feet up onto the box, forming an inverted “L” with your body: hands on the floor, feet atop the box, torso and arms vertical, legs straight and roughly parallel to the floor.
• Use an incrementally higher box, counter top or other stable surface each time you perform the move.
Version One: Hold this position isometrically.
Version Two: Do partial pushups in which you lower your head just a few inches.
Version Three: Perform the full pushup, lightly touching the top of your head to the floor each rep.
Sets and Reps: Version One: Work up to three holds of 60 seconds each.
Versions Two and Three: Five sets of five, working up to three sets of eight to 12.
Ready to Advance: Version One: When you can do three sets of 60-second holds.
Versions Two and Three: When you can do three sets of eight to 12.
Phase Three: Isometric Handstand Hold
• Find a wall space at least 3 feet wide, with plenty of space around.
• Bend at the waist and place your hands flat on the floor, shoulder-width apart, about 12 inches from the wall.
• Keeping your arms locked and both legs straight, kick your dominant leg over your head, as if trying to touch the wall with your heel. When you do this correctly, your hips and non dominant leg will follow, and you will be in a handstand position with both heels against the wall.
• Once inverted, squeeze your legs together, tighten your glutes and core, and push away from the floor with your hands.
• Breathe as normally as possible and hold for as long as you comfortably can, coming down one leg at a time.
Sets and Reps: Two to three holds, each up to 60 seconds long.
Ready to Advance: When you can hold the position for three sets of 60 seconds each.
Phase Four: The Wall-Support Handstand Pushup
• Kick into a handstand against the wall as described at left.
Version One: Perform partial repetitions, lowering your head a few inches to the floor.
Version Two: Perform a full repetition, lowering your head all the way to the floor and pressing yourself back up.
Sets and Reps: Version One: Work up to three sets of eight to 12.
Version Two: Begin with multiple sets of one or two repetitions and go up from there.
Congratulations! You did it. Next year? The freestanding version!
Well that’s it, make sure you guys stick with this and please comment, or send through any photos of your progress to firstname.lastname@example.org and i’ll post on our wall.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)