Table Push Aways
When asked what the best exercise is for developing six-pack abs, renowned strength coach Mike Boyle once said without hesitation, “Table push aways.” As tongue-in-cheek as that may sound, the fact is you can’t out-exercise a poor diet. Exercise alone is rarely enough to produce meaningful long-term fat loss, and as mentioned above, ab exercises alone are literally as effective at reducing belly fat as doing nothing at all.
The great news is you don’t need to exercise hours on end to reap the benefits. More and more research suggests that high-intensity interval training (HIIT)—when you alternate between high and low intensities—is much more time-efficient than traditional aerobic exercise for improving cardiovascular fitness and health, insulin sensitivity and metabolic health, body composition, and more.5
If you’ve never done this type of workout before, you start by choosing an activity (e.g., walking/running, rowing, cycling), and, after an appropriate warm-up, perform 1 – 2 minutes of very challenging work (think near-maximum effort) followed by 1 minute of light recovery effort. Depending on your fitness level, you repeat this alternating pattern several times.
Like HIIT, resistance training (RT) is another form of exercise that increases EPOC—for upwards of 38 hours after exercise, in fact.9 So, if HIIT and RT are effective at achieving the afterburn, what happens when you mash them together?
That’s a great question, and it’s one a research team from Italy led by Dr. Antoni Paoli recently examined. They demonstrated that a time-efficient high-intensity resistance training (HIRT) workout substantially increased metabolic rate and fat burning for up to 24 hours after exercise