Do you have belly fat, or middle age spread? Want to get rid of it, yet you are not sure how to get off the couch and start exercising? Then you may want to try anaerobic exercise, which are bursts of intense exercise for short periods.

“Research has indicated we can unleash exercise-induced growth hormone release (hgh) with 10 to 30 seconds of higher intensities of exercise.” Says Phil Campbell, M.S., M.A., FACHE and the author of Ready Set Go Synergy Fitness for Time-Cjogched Adults. “This growth hormone is the most powerful body-fat-cutting, muscle-toning, anti-aging substance known in science, and is produced by the body with this type of exercise,” he explains.

Here’s how you may be able to get rid of belly fat or middle-age spread using anaerobic exercise coupled with a slower paced exercise, even if you are a couch potato, doing little or no regular exercise.

NOTE: If you are a couch potato (very little or no regular exercise), you should check with your physician first before you embark on any new exercise program. You will also need to start out very slowly. Anaerobic exercise is very intense and can be dangerous if you do too much too fast.

To get rid of body fat, you can cut calories (eat a balanced diet) and increase your activity using some type of steady-paced cardio workout. To get rid of the belly fat and/or middle age spread faster; and help your body produce and release more growth hormone, you can add anaerobic exercise bursts of intensity.

The Couch Potato Plan You Can Do at Home:

Week One: Start out by simply Walking or marching in place for about 1.5 to 2 minutes — count your steps to 200 (counts) (1 minute 30 seconds of Walk/marching). Then jog in place for 45 to 60 steps (counts) — counting 45 to 60 to yourself (15-20 seconds of running in place). Do this just 2 times. Walk/march 200 (counts), jog 45-60 (counts), Walk/march 200, jog 45-60 (counts). This should take you about 5 minutes. Do this short exercise once a day for 5 or 6 days the first week.

Week Two: Add another set of Walk/march 200 (counts), jog 45-60 (counts) to the second week. The time it takes should be around 7 minutes.

Week Three: Add 2 more sets of Walk/march in place 200 (counts), jog in place 45-60 (counts). You now have 4 sets of Walk/march 200 (counts) and jog 45-60 (counts), which take you about 8 - 9 minutes to complete.

Week Four: Add 2 more sets of Walk/march 200 (counts), jog 45-60 (counts). You are now up to 6 sets of Walk/march 200 (counts) and jog 45-60 (counts), which should take you about 10 - 11 minutes to complete.

Week Five: Again, add 2 more sets of Walk/march 200 (counts), jog 45-60 (counts), giving you 8 sets of Walk/march 200 (counts), jog 45-60 (counts) for a total of about 12 minutes to complete.

Week Six: In the sixth week, you can increase the intensity part of the exercise (jogging in place), to 90 - 100 counts (30 seconds), yet continue with 8 sets of the Walk/marching for 200 (counts). This should be equal to about 15 minutes each day. Continue with 8 sets of each, 5 to 6 days a week.

By starting out slowly, with just 2 sets of anaerobic exercise coupled with a slower paced exercise for the first week, and then adding more sets each week you will allow your body to adapt to the increased activity without stressing or “shocking” it. You may feel a little bit of muscle soreness at first, but it should go away within the first 4 days or so.

You can easily complete these Walk/marching/jogging in place sets standing in front of your television if you choose. This exercise does not affect your lifestyle too much since you can complete it anywhere.

As you increase your physical endurance, you may wish use anaerobic exercise at the gym using a stationary bicycle or treadmill. Or, you could add it to a daily Walk/march by Walk/marching at a steady pace, then jogging for 30 seconds, alternating several times.

If you give this exercise plan just a few weeks, you should be very pleased with the results. In addition, if you eat a balanced diet which means good carbs, low fat, lean meats and fish, fresh vegetables and fruits, plus add this exercise plan, you should see results. This should keep you motivated. When your body increases its growth hormone through anaerobic exercise, you very well may look younger, your muscles will tone-up, you should have more energy and your belly fat / middle age spread should start to shrink dramatically.

See You Soon!