by Lorra Garrick

Created on: May 10, 2007

4 Short Routines for Burning Stubborn Fat
When people ask me how to get rid of belly fat, I say: Blast your legs! Who would have ever thought? But the reason is clear: Leg muscles, being the largest muscles in the body, require the most energy to exercise, and to recover from exercise. Where are they going to get that energy from? Where it's stored in your body in the form of fat! Belly fat, or "love handles," is a fuel source. Slam your legs (and the major muscles of the upper body as well) hard with weights and "HIIT" training, and these muscle groups will raid the fat in your abdominal area (and anywhere else you have surplus fat) for performance and recuperative energy.

Ab exercises do not shave off belly fat because these muscles are naturally small and weak, and thus, require much less energy.

Here are four routines that increase resting metabolic rate and force muscles to soak up stored body fat for energy.

1. Barbell squats. The safest way is with the Smith machine. Barbell squats work multiple muscle groups at once, which means this is a major calorie burnerboth during and after the routine. However, these must be done intensely to help shear off abdominal fat. Form must be exquisite; consult with a certified personal trainer. Once you have developed base conditioning in your lower back and knees, use a weight heavy enough to blast your legs within 8-12 reps. If you can do more, then increase weight. However, a nice variation is to find your 20-rep max, but each return to the standing position should be as quick a thrust as possible.

2. Leg extension descending-sets. A common mistake is for people to let the weight quickly drop upon lowering. You are literally performing only half the routine this way. Take 2-3 seconds to lower weights, and never let the weight stack touch the rest of the stack in between reps.

Set weight to an 8-rep max (be honest about this!). Upon completion, immediately lower by 30 pounds and do eight more. This will scorch your thighs. When done, immediately lower another 30 pounds and go for 12 reps. (No rest between these triplicate sets.) Take a two-minute rest. Repeat four more times. (How much you lower weight will also depend on how much you lifted on your first set; but the principle should be clear.)

3. Hamstring curls. Prone: When you curl the pad up, squeeze it against your butt for three seconds before lowering it. Most people only "bounce" it toward the buttocks. Hold it there tightly, then lower on a 5-count. Set weight

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