Obesity is increasing rapidly in today’s busy life. It is natural to increase belly fat by sitting at one place for hours or working for long hours in the office. Not only is it difficult to lose overall body weight, but reducing belly fat is also a difficult task in itself. People try many methods for this.

But it is believed that 5-20-30 method reduces belly fat quickly. In this method, weight lifting is done for 20 minutes and walking for 30 minutes, five days a week. Expert John Williams said that if this is done with a better meal plan, the fat accumulated on the stomach can be easily reduced.

workout plan

Day 1 and 4

20 minute circuit training
Set timer to 30: Rest 15 minutes.
Upper body: Do 1 exercise for each body part.
Chest – Push-ups
Back – Dumbbell Row
Shoulder – Shoulder Press
tricep dumbbell kickback
Bicep – Bicep Curl

Day 2 and 5: Do five exercises for legs

1. Squats
2. Walking Lunge
3. Side Lunge
4. Single-Leg Bridge
5. Single-Leg Bridge

Day 3 Core and Cardio

1. Crunch

2. Bicycle
3. Plank
4. Side Plank
5. Side Plank

Is this method effective?

Dr. Kapil Kumar Kursiwal, Senior Consultant of GI Surgery, GI Oncology, Bariatric and Minimal Access Surgery at Dharamshila Narayan Hospital, Delhi, said that the problem of obesity and belly fat is increasing rapidly in cities. he/she said that people are facing this problem due to bad lifestyle, eating more alcohol, processed and high calorie foods.
increase belly fat This increases the problems of high blood pressure, sleep apnea, high blood sugar and cholesterol. Dr. Kursiwal said that belly fat not only remains on the skin but it also accumulates on the internal organs of the body, which increases visceral obesity.
Dr. Kursiwal said that the 5-20-30 method for reducing belly fat is a high-intensity interval training (HIIT) strategy, following which reduces belly fat to a great extent.

meal plan

1. Plant Based Foods Like consume fruits, vegetables and whole grains.
2. Include lean proteins like fish and low-fat dietary products.
3. Avoid high-fat dietary products like processed meat, saturated fat, cheese and butter.
4. Make a habit of consuming monounsaturated and polyunsaturated fats in limited quantities.

How to follow this method

It consists of 5 rounds of intervals of 30 seconds each. low intensity exercise Such as jogging or walking, followed by 20 seconds of moderate intensity exercise such as running or cycling and 5 seconds of high-intensity burst such as sprinting.

Dr. Kursiwal said that this mixed intensity improves the metabolic rate and helps the body burn calories for a long time after the workout is over.

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Become thin by the end of the year, experts also agree that ‘5-20-30 method’ is effective in reducing belly fat.