African Sports Monthly Vol I. Issue II February 2018 | Page 71

B Y S A I I D T E J A N - K A M A R A , I F P A P R O F E S S I O N A L
B O D Y B U I L D E R A N D C E R T I F I E D P E R S O N A L T R A I N E R
Five Easy Ways to
Increase your
Metabolism and
Burn Belly Fat
Most people set their goal of toning their mid-section by
either doing abdominal exercises or reducing their food
consumption. However, in order to achieve results more
effectively, you need a combined approach of cardio-
metabolic training, strength training and nutrition. Below
are five easy steps that you can follow to reduce your waist
line and get those six pack abs.
HIGH INTENSITY INTERVAL TRAINING (HIIT) 
HIIT is an intensive form of cardiovascular training that
produces increased metabolism and fat burning. It
includes short bursts of intense anaerobic exercise
alternating with brief periods of rest. HIIT sessions can
last anywhere from 10 to 20 minutes.
STRENGTH TRAINING
Regular strength training not only strengthens the core
and overall physique, but also increases your ability to
burn calories at rest. Strength training builds lean muscle,
and by doing so, boosts your resting metabolic rate, which
allows you to burn more calories at rest.   
ADD MORE SPICE TO YOUR DIET
Eating spicy food can actually boost your metabolism. According
to the Journal of Nutritional Science and Vitaminology, studies
have found that just one tablespoon of chopped pepper a day
can increase your metabolism as much as 23%.