fat loss interval training
Posted on November 21st, 2009 by admin
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The interval training portion of your workouts is very important for fat loss. Not only has research shown that long, slow cardio doesnt work that well for fat burning, but studies also show that interval training works better to help you lose belly fat.
Unfortunately, just saying the words interval training can spare people, plus some trainers make interval training far too complicated for people who have never done interval training in the past.
The great news is that interval training can be done by everyone, even beginners, provided you have them exercise at the right level of intensity for their fitness level.
Generally, I recommend people use the stationary bike for their interval training workout simply because it is easy to transition between hard an easy and you don’t have to worry about falling off the treadmill or advanced sprinting. Also, you’ll need an extra warm-up with sprinting intervals.
In this example I am going to use the treadmill and I recommend doing your interval training immediately following your strength training. However, if you aren’t fit enough, then you can do interval training or cardio training on your off days instead. Just be sure to have 1 full day of rest. For your intervals, you will want to train 3 days/week.
Below I am going to detail 3 interval training workouts from the beginner preparation phase.
Workout A
Start with a 5 minute warm up, exercising at a slightly harder than what you’d do for a regular cardio pace. For example, if you normally do 3.5 mph, then do 3.7 mph for 3 minutes.
This would be at a subjective 7/10 intensity level. So if your regular cardio was at a 6/10, then think about that intensity and then go a little bit higher. This will allow you to exercise harder than you normally would if you went for 30 minutes straight.
After 3 minutes at a 7/10 intensity it is important to bring it down to a nice, easy 3/10 intensity for your recovery. At this pace you will remain for 2 minutes and it will allow you to work extra hard when you bring it back up to the 7/10 intensity.
Do this for a total of 3 total intervals of hard and easy, counting as one. Finish with a 5 minute cool down. This interval training workout will last a little over 20 minutes.
Workout B
This interval training workout is a little more difficult than workout A. Complete your warm up and then do 90 seconds at an 8/10 intensity. This would almost tire you out after 90 seconds at this pace, and then follow with a 2 minute recovery at a 3/10 intensity. Complete for a total of 5-6 intervals, followed by a 5 minute cool down, lasting a total of 20-25 minutes.
Workout C
This is a high intensity cardio workout. To complete workout C, you will perform 20 minutes of straight cardio at a 6-6.5/10 intensity. So this would be something that tires you out after 20 minutes and something you couldn’t do for 25 minutes. Again, begin with a 5 minute warm up, 20
minutes of cardio, and follow that with 5 minutes of cool down.
Do each of those workouts once per week at the end of your resistance training workouts and youll burn fat fast.
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Duration : 0:5:54
November 21st, 2009 at 8:05 pm
u should do cardio …
u should do cardio at a specific heartrating like if train abdominals while u have a belly the muscles will be under the fat layer and u wont see em
November 21st, 2009 at 8:05 pm
I have had a …
I have had a treadmill for some time now Im just Lazy. LOL but I am definitely going to do this tho.
November 21st, 2009 at 8:05 pm
just a tip which …
just a tip which you might already know, its better to do either a full body workout, or work the same muscle groups in one workout like biceps and back usually go together, not triceps and back. it will help you so you dont overtrain. i lift 3 times a week full body workout and 3 days of aerobic training
November 21st, 2009 at 8:05 pm
also!!!!! if you do …
also!!!!! if you do it consitantly it raises your resting metabolism rate like smoking does so your body burns fat and calories a of a lot quicker.
November 21st, 2009 at 8:05 pm
then do interval …
then do interval training. You don’t burn as much fat while doing the actual excercise BUT it causes your metabolism to sky rocket after so you burn fat while your watching to tv, sleeping, etc. you burn off way more in the long and also because of the intensity of interval training you actuall build muscle. It also lowers your resting heart rate significantly. By the way if you really want to lose weight try to eat as little bread as possible, still get some carbs in but watch your white bread.
November 21st, 2009 at 8:05 pm
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November 21st, 2009 at 8:05 pm
ps.( i weigh 70kg, …
ps.( i weigh 70kg, 172cm tall, i eat 6 small meals a day)
mon- chest
tues- legs
wed- triceps/back
thurs- break
friday- biceps/shoulder
sunday- abs
Please, i do not want to loose any of my bulk/muscle, just my stomach fat, i really do have a big stomach now
November 21st, 2009 at 8:05 pm
ok can anyone help …
ok can anyone help me, i train at the gym 4 times a week, but do abs at home. I have bulked consiserably over the last year. I do not do any cardio in my work
out because i am a ectormorph and alot of people said that cardio kills bulk etc etc. However i have alot of stomach fat now after a year of bodybuilding!!!
How could i loose that?
1. eating les calories? but keeping the same amount of protein
2. interval training vs cardio?
November 21st, 2009 at 8:05 pm
thanks
thanks
November 21st, 2009 at 8:05 pm
Thats Good man, …
Thats Good man, Keep it up
November 21st, 2009 at 8:05 pm
when i do my …
when i do my training i try and make it as intense as possible. i start with a slow jog on the treadmill to warm-up.
then 3 minutes sprinting at 16kmh, then down to 10.5kmh for 2 minutes, back to 16kmh for 3, back to 10.5kmh for 2, back to 16kmh to finish, then cooldown with walking speed.
i use the bike aswell, but i prefer the treadmill.
it works for me though, keeps me fit enough for the royal navy anyway!
November 21st, 2009 at 8:05 pm
Click me and lose …
Click me and lose weight!
November 21st, 2009 at 8:05 pm
which is better? …
which is better? bike interval training or treadmill interval training? in terms of efficiency for fat burning or increasing metabolism.
November 21st, 2009 at 8:05 pm
I don’t really do …
I don’t really do this, I use the highest possible incline, and usually do the workout.
I do 3.7 for 10 Minutes, and do about 400 jumping jacks, and then some sit ups, I still have a bit of belly fat left, so I don’t do the usual sit up..I use the one where you kind of curl up, No idea..
Anyways, After that I get back on the treadmill and finish up on punching and kicking on the bag. overall, this gets me to sweat a lot, but isn’t very intense.
November 21st, 2009 at 8:05 pm
hatim9912 i have no …
hatim9912 i have no idea what the your talking about,if u wanna lose fat intervals are the best way,its been proven that intervals are twice as better then standard cardio.
November 21st, 2009 at 8:05 pm
Diet buddy
Diet buddy
November 21st, 2009 at 8:05 pm
Hirer a trainer.
Hirer a trainer.
November 21st, 2009 at 8:05 pm
did you not watch …
did you not watch the video dummy?
November 21st, 2009 at 8:05 pm
plz guys help me i …
plz guys help me i do excercises for 2 years till now day by day and i am sure my biceps and triceps are verystrong and i am sure 2 that i do have 4 packs atleast . but it dont like tht on me cuz of the fats .. now plz tell me the best way to loose these fats can u ????
November 21st, 2009 at 8:05 pm
u sound like my …
u sound like my teacher
November 21st, 2009 at 8:05 pm
Interesting how you …
Interesting how you never admit you have a psychotic disorder. Seriously, go play in traffic already shithead.
November 21st, 2009 at 8:05 pm
Sorry dude, …
Sorry dude, exercise is very overrated for fat loss.
Look up Loren Cordain, pu s s y h o l e.
November 21st, 2009 at 8:05 pm
Sorry, you lose and …
Sorry, you lose and failed in life.