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5-20-30 weight loss method: How does it work? | XpertsReviews.com

The 5-20-30 weight loss method can help you lose those extra pounds, especially around your abdomen. Here’s how to reduce belly fat with it.

Battling persistent belly fat can be frustrating, especially if you’ve been working hard to tone your waistline. If you’ve tried several approaches and haven’t noticed a difference yet, it may be time to try something new. The 5-20-30 weight loss method is a type of workout that targets belly fat, which is the most resistant subcutaneous and visceral fat and takes the longest to last. This high-intensity training strategy is growing in popularity due to its effectiveness and efficiency in accelerating fat loss, especially around the abdomen. However, remember to start slowly and increase the level of challenge as you go.

What is the 5-20-30 weight loss method?

The 5-20-30 weight loss method combines strength training and low-impact cardio to target abdominal fat and promote overall weight loss. It’s a structured routine that involves lifting weights for 20 minutes and walking for 30 minutes, five days a week. This balanced combination of high- and low-intensity workouts optimizes fat burning, boosts metabolism and builds lean muscle mass, a study published in the Journal of Strength and Conditioning Research. By integrating this method into your fitness program and accompanying it with a healthy and balanced diet, you can effectively eliminate excess pounds, especially around the stomach.

Following this method can be a powerful tool for reducing belly fat. Image provided by: Freepik

How does the 5-20-30 weight loss method work?

This weight loss method is a dynamic workout routine that maximizes fat burning and improves overall well-being. This involves changing exercise intensity, alternating between high-intensity bursts and low-intensity recoveries.

Start with a five-minute warm-up exercise that includes a gentle run, brisk walk, or stationary bike. It prepares your body for higher-intensity workouts by gradually increasing your heart rate and warming up your muscles, says a study published in the Journal of Orthopedic and Sports Physiotherapy. Next comes interval training – the essential part of the workout – consisting of several cycles of 5 to 20 to 30. Each cycle should last at least 50 to 55 seconds:

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  • 30 seconds of light exercise, such as slow jogging or low-intensity cycling.
  • 20 seconds of moderate activity, such as faster jogging or increased cycling speed.
  • 5 seconds of high intensity burst, like sprinting or riding as fast as possible.

Depending on your physical condition, you can take a short break after completing a cycle or move on to the next one. “The 5-20-30 interval can be repeated several times. Beginners can start with 4-5 cycles, while advanced participants can do 10 or more cycles,” says fitness expert Mahesh Ghanekar. Finish with a 5-minute cool-down to reduce heart rate and relax muscles. This might include light stretching or walking.

How to implement the 5-20-30 weight loss method into your fitness program?

To effectively implement the 5-20-30 weight loss method, consider this sample weekly workout plan.

Monday and Thursday: Upper body strength

Dedicate these days to targeting your upper body muscles. Complete a 20-minute circuit workout focusing on your chest, back, shoulders, triceps, and biceps. Choose one exercise per muscle group and perform each for 30 seconds, followed by a 15-second rest. In this weight loss method, you can perform the following workouts:

1. Push-ups

  • Start on all fours with your arms slightly wider than shoulder-width apart.
  • Extend your legs back so that your body forms a straight line from head to heels.
  • Lower your body toward the floor by bending your elbows and keeping your back straight.
  • Pause when your chest almost touches the floor.
  • Return to the starting position by extending your arms.
  • Repeat this movement for the desired number of repetitions.

2. Dumbbell rows

  • Lean forward at your hips, keeping your back flat and your knees slightly bent.
  • Hold a dumbbell in each hand with an underhand grip.
  • Pull the dumbbells toward your chest, squeezing your shoulder blades.
  • Lower the dumbbells to the starting position.
  • Repeat for the desired number of repetitions.

3. Bicep Curls

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Keep your elbows close to your body and your palms facing forward.
  • Curl the dumbbells toward your shoulders, contracting your biceps.
  • Pause at the top of the movement by squeezing your biceps.
  • Slowly lower the dumbbells to the starting position.
  • Repeat for the desired number of repetitions.

Tuesday and Friday: Lower body strength

These days, focus on your lower body. Complete a 20-minute circuit workout, targeting your legs with exercises like squats, lunges, and calf raises. Again, perform each exercise for 30 seconds with 15 seconds of rest. In this weight loss method, you can perform the following workouts:

1. Squats

  • Stand with your feet shoulder-width apart, toes pointed slightly outward.
  • Lower your body as if you were sitting in a chair, keeping your back straight.
  • Lower until your thighs are parallel to the floor or slightly below.
  • Pause at the bottom, then drive back through your heels to the starting position.
  • Repeat for the desired number of repetitions.
The woman performs squats
There are many benefits to doing squats every day! Image courtesy: Adobe Stock

2. Lunges

  • Stand with your feet hip-width apart.
  • Take a big step forward with one leg, keeping your back straight.
  • Bend both knees, lowering your body until your back knee almost touches the floor. Your front knee should be directly above your ankle, forming a 90-degree angle.
  • Drive through your front heel to push your body back to the starting position.
  • Repeat the movement with the opposite leg.

3. Calves raise

  • Stand with your feet hip-width apart. You can either hold on to a wall or solid object for balance, or keep your arms at your sides.
  • Slowly raise your heels off the floor, lifting your weight onto the balls of your feet.
  • Pause at the top of the movement, tightening your calf muscles.
  • Slowly lower your heels to the starting position.
  • Continue this movement for the desired number of repetitions.

Wednesday: Core and cardio

End your week with a strength and cardio circuit. Perform exercises like sit-ups, planks, and cycle sit-ups for a set amount of time. Follow this with a 30-minute low-impact cardio activity like brisk walking or cycling.

1. Crunches

  • Lie on your back with your knees bent and your feet flat on the floor. Your hands can be crossed on your chest or behind your head.
  • Engage your core muscles and slowly lift your upper body off the floor, bringing your shoulders toward your knees.
  • Pause at the top of the movement, tightening your abdominal muscles.
  • Slowly lower your upper body to the starting position.
  • Continue this movement for the desired number of repetitions.

2. Planks

  • Get into a push-up position with your hands directly under your shoulders and your toes on the floor. Your body should form a straight line from head to heels.
  • Contract your abdominal muscles by bringing your navel toward your spine. This will help stabilize your body.
  • Maintain a straight line from head to heels. Avoid sagging your hips or arching your back.
  • Continue to breathe deeply and evenly throughout the exercise.
  • Hold this position for as long as possible, gradually increasing your hold time as you get stronger.

This balanced weight loss method ensures you’re working all major muscle groups, helping you build strength, improve your cardiovascular health, and burn calories. Remember to listen to your body and adjust the intensity and duration of your workouts as needed.

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