Women who followed a similar plan for a year cut belly fat by 3 to 6 percent. Key principles: at least one day off after each day of strength training; no more than one day off from aerobics. (The numbers in the chart are the minutes you should spend doing each activity.)
Day of the Week
Aerobics
Strength Training
Monday
25
20
Tuesday
45
0
Wednesday
Day off
Day off
Thursday
25
20
Friday
45
0
Saturday
25
20
Sunday
Day off
Day off
Aerobics: Choose from brisk walking, running, bicycling, swimming, tennis, water aerobics, stair climbing. Exercise at 60 to 75 percent of your maximum heart rate. To calculate maximum heart rate, subtract your age from 220.
Strength training: Perform two sets of 8 to 10 repetitions of each of the following: leg extension, leg curls, chest press, triceps extension, and seated row. (Check out pictures of strength-training exercises you can do at home and on machines in the gym.)
