Why use interval training for weight loss?
We all know that hour-long sessions of steady intensity cardio on the treadmill kind of...well, suck.
Fortunately, from a weight loss standpoint, it isn't that effective either. The reason is that your heart rate only stays elevated during your cardio session and for a short period afterward. So you may burn your 600 calories running for an hour depending on your weight and intensity. Big deal! That is a couple of slices of pizza.
But there is another, more effective way. A cardio training method that results in more burned fat in a shorter amount of time. Want to know what it is?
Cardiovascular interval training (Please, save your applause).
You are probably familiar with this type of training. An example of this is running for 2 minutes at a medium intensity pace, and then sprinting for 1 minute.
So why is this so effective?
This kicks regular cardio's butt because this varied-intensity exercise elevates your heart rate higher than regular boring cardio and keeps it elevated for longer after you finish. Thus, you burn more fat.
At the medium intensities, you burn a higher percentage of fat for fuel. Then at the high intensities, you burn more calories overall. Hence, you combine the best of both worlds to create a weight loss perfect storm.
This is exactly the type of cardio training I did when I cut my body fat by 54% in 3 months. Also, my cardio sessions only took 20 minutes, three times per week. Cool, eh?
How do you know what intensity to train at?
The best way to measure your intensity is what is called the perceived rate of exertion scale. This is a scale that measures your perceived intensity of your workout. It goes from 1-10, where 1 is no physical exertion (like sitting on your couch) and 10 is a full out sprint.
For my cardio workouts, I tried to warm up for five to eight minutes at about a level 5-6, or a slow jog if I were running. Then I would sprint for one minute at a level 10. It's simple - just go until you taste barf. Just kidding. I would then back it down to a level 7-8 for two minutes. Repeat that sequence 3-4 times. Then cool down for five minutes or so at a level 5-6. That's it. About 20 minutes.
And in 3 months, you're ripped!
I still do this exact type of cardio and I manage to stay below 7-9% body fat year round. I prefer swimming to running but you can do whatever type of cardio you like. The important thing is to monitor your intensity.
So ladies and gentlemen, this is why interval training is the third secret ingredients to weight loss. If you are just joining us you can click here for the first ingredient of weight loss. Make them part of your routine and you will burn fat fast. And keep it off.
We all know that hour-long sessions of steady intensity cardio on the treadmill kind of...well, suck.
Fortunately, from a weight loss standpoint, it isn't that effective either. The reason is that your heart rate only stays elevated during your cardio session and for a short period afterward. So you may burn your 600 calories running for an hour depending on your weight and intensity. Big deal! That is a couple of slices of pizza.
But there is another, more effective way. A cardio training method that results in more burned fat in a shorter amount of time. Want to know what it is?
Cardiovascular interval training (Please, save your applause).
You are probably familiar with this type of training. An example of this is running for 2 minutes at a medium intensity pace, and then sprinting for 1 minute.
So why is this so effective?
This kicks regular cardio's butt because this varied-intensity exercise elevates your heart rate higher than regular boring cardio and keeps it elevated for longer after you finish. Thus, you burn more fat.
At the medium intensities, you burn a higher percentage of fat for fuel. Then at the high intensities, you burn more calories overall. Hence, you combine the best of both worlds to create a weight loss perfect storm.
This is exactly the type of cardio training I did when I cut my body fat by 54% in 3 months. Also, my cardio sessions only took 20 minutes, three times per week. Cool, eh?
How do you know what intensity to train at?
The best way to measure your intensity is what is called the perceived rate of exertion scale. This is a scale that measures your perceived intensity of your workout. It goes from 1-10, where 1 is no physical exertion (like sitting on your couch) and 10 is a full out sprint.
For my cardio workouts, I tried to warm up for five to eight minutes at about a level 5-6, or a slow jog if I were running. Then I would sprint for one minute at a level 10. It's simple - just go until you taste barf. Just kidding. I would then back it down to a level 7-8 for two minutes. Repeat that sequence 3-4 times. Then cool down for five minutes or so at a level 5-6. That's it. About 20 minutes.
And in 3 months, you're ripped!
I still do this exact type of cardio and I manage to stay below 7-9% body fat year round. I prefer swimming to running but you can do whatever type of cardio you like. The important thing is to monitor your intensity.
So ladies and gentlemen, this is why interval training is the third secret ingredients to weight loss. If you are just joining us you can click here for the first ingredient of weight loss. Make them part of your routine and you will burn fat fast. And keep it off.
Want a free copy of my ebook, 10 Dirty Secrets of Fat Loss? Go to
[http://www.20minutefatloss.net/free-report/] and sign up for free. You
will also get my 2 Week Fat-Burning Workout as part of the ebook.
Josh Gwin is a Certified Personal Fitness Trainer though the Aerobics and Fitness Association of America and holds a black belt in martial arts. He has a degree in Biological Sciences/Pre-Med and a Master's Degree from Louisiana State University. He has been a competitive swimmer and martial artist for 15 years. He has been in the fitness industry as an operator and personal trainer for several years, and is the founder of 20 Minute Fat Loss dot net. He is also the author of 10 Dirty Secrets of Fat Loss. He is currently finishing his program, 20 Minute Fat Loss, which he used to reduce his body fat by 54% in just 3 months.
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Josh Gwin is a Certified Personal Fitness Trainer though the Aerobics and Fitness Association of America and holds a black belt in martial arts. He has a degree in Biological Sciences/Pre-Med and a Master's Degree from Louisiana State University. He has been a competitive swimmer and martial artist for 15 years. He has been in the fitness industry as an operator and personal trainer for several years, and is the founder of 20 Minute Fat Loss dot net. He is also the author of 10 Dirty Secrets of Fat Loss. He is currently finishing his program, 20 Minute Fat Loss, which he used to reduce his body fat by 54% in just 3 months.
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