Best Ways to Lose Belly Fat and Gain Strength

The Brain Rule

Reaction Speed Can Be Trained

A brain that can process what it sees and respond quickly has an edge. "You can grab a steal, tip a pass, or land a jump faster and more efficiently than your opponent," says Schaeffer. The Journal of Strength and Conditioning Research reports that NBA players with faster reaction times log better stats. "It's a game changer for athletes," says Schaeffer. "But regular guys can do better in everyday tasks, from driving to kid watching."

HONE YOUR REFLEXES

Face a buddy from 10 yards away. Close your eyes and have him bounce a tennis ball to you, yelling "left" or "right." When he does, open your eyes and catch it with that hand. Training solo? Use a wall.

PLUS: 5 Simple Strategies for Bigger Muscles

The Rest Rule

Pack In More Work

No matter how hard you go in the gym, you can probably go harder. The reason: You set the weight down between sets. "Staying under load for the entire exercise and then immediately doing one set of a ballistic move—like explosive stepups or pushups—will recruit dormant motor neurons and condition your body to recover under stress," says Schaeffer. "It will also trigger a surge of muscle-building hormones."

MIX IT UP

Add Killer Combos to your fitness plan. "These can be very difficult, mentally and physically," says Schaeffer. "So don't just grind through them. Focus on good form." If you feel your form slipping, use less weight.

Related: The 15-Minute Total Body Sweat Fest

The Finishing Rule

If You End Slow, You'll Be Slow

Many guys think of strength and cardio as separate entities. But interval training can be beneficial at the end of a resistance workout. "Your body remembers and adapts to what it does last in a training session," Schaeffer says. "If you end slow, you'll be slow. That's why my athletes finish their workouts with speedwork."

More: Full-Body Workout to Gain Muscle, Lose Fat

HIT THE AFTERBURNERS

When the last lift is done, hop on a treadmill, rower, or Airdyne bike for 5 to 10 intervals. "For each interval, sprint all out for 30 seconds and recover 30 seconds," says Schaeffer. "But don't dial it back too much during the recovery—I typically have Louie sprint at 14 miles an hour and recover at 8."

More from Men's Health:

More: Three 4-Week Treadmill Interval Plans

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Men's Health

Men's Health is a brand for active, successful, professional men who want greater control over their physical, mental and emotional lives. We give men the tools they need to make their lives better through in-depth reporting covering everything from fashion and grooming to health and nutrition as well as cutting-edge gear, the latest entertainment, timely features and more.
Men's Health is a brand for active, successful, professional men who want greater control over their physical, mental and emotional lives. We give men the tools they need to make their lives better through in-depth reporting covering everything from fashion and grooming to health and nutrition as well as cutting-edge gear, the latest entertainment, timely features and more.

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