10:58 PM
The Best Cardio Intervals for Fat Loss: Part 1
Is there really a best interval training system for fat loss?
I'm going to cover these, and many more questions in Part 1 of your lessons on interval training.
leave this email with a graduate degree in interval training for
fat loss.
I'll answer both questions upfront before the lesson begins, and
I'll give more details on each as we go along:
1) Conservatively, intervals are at least as effective as regular
aerobic training for fat loss. Personally, I believe intervals are 
far superior. And there is no denying that intervals allow you to get your workouts done a lot faster than slow, boring cardio
workouts.
fat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.
And if that is the case for you now, I'll show you dozens of
alternative interval training workouts you can use to kick-start
your metabolism and fat loss.
Now what many people don't know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.
First you have to understand that interval training is based on
So even for those men and women that are just dipping their toe
into the fitness waters for the first time in months, years, or
dare I say, decades, they too can do interval training.
If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.
It doesn't have to be high-intensity, sprint-to-the-death activity.
Instead, just increase the intensity slightly more than you can normally handle, and do so for a short time, and intersperse that
with periods of easier exercise for twice the duration.
So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and you've had yourself an interval session.
Now for those of you that have been doing only slow, traditional
cardio, switching over to interval training 2-3 times per week is
going to be the fat loss equivalent of throwing a lit, gasoline
soaked rag on a pile of dry kindling.
known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more "turbulence" applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.
Now I know that sounds very technical, but all you need to
understand is that when all this extra activity goes on at the
muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).
And when your body uses more energy, it means, in laymen's terms, that you are burning more calories.
calorie counters in the gym. First, because the calorie count of
the workout is not the only factor in determining fat loss
(intervals burn far more calories after the workout - more on that later).
And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.Doesn't that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?
With intervals, you can forget about the calories on the machine.
OK, time is up, so I'm going to leave off here for Part 1.
I apologize, you don't have your Master's of Science Degree in
Interval Training yet, but you will after Part 2.
And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you'll thank yourself for it.
intervals.
Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.
Follow that with 90 seconds of exercise at a very easy pace. (Don't exercise too hard in the recovery period - that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let's just do 4 intervals for your first session).
Through trial and error, find an intensity that allows you to work to near fatigue - but not complete fatigue, there should still be some "gas" left in the tank - by the end of the 60 second interval.
In the next newsletter, I'll discuss at least 6 different interval
durations and when you should use them, as well as the best
interval training methods - and don't miss when I expose the most ineffective machine in the gym.
Hint - It is also the most common machine these days, yet I've yet to see a single person change their body by using this machine for their cardio and intervals.
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2 Response to "The Best Cardio for Fat Loss"
Nutritional Programs that I am really excited about make a significant difference in the fine-tuning. The nutritional misconceptions among sports people are great.
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