Interval Training For Weight Loss - How to Get Leaner, Faster

!±8± Interval Training For Weight Loss - How to Get Leaner, Faster

Interval training for weight loss has, in recent years, completely superseded old fashioned, long, slow aerobic cardio as the training method of choice. Why is this method favoured above others? how can you start using it today to see fast weight loss?and is there still a place for old school aerobic training? In this article I'll answer these questions and even give you a sample interval training program. Sorry folks, but pretty soon you'll have no excuse! you'll just have to start losing weight today.

What is interval training?
First things first, interval training simply means varying the intensity of your effort throughout your cardio session. In other words, instead of hopping on a treadmill and running at 5 miles per hour for 30 minutes, you would walk at an easy pace for a few minutes as a warm up, before sprinting hard for a short period, then taking the speed down and recovering again. This would constitute one interval. An interval training session therefore will be made up of numerous individual intervals. The amount of time spent sprinting versus resting will vary depending on your goals and fitness level, and can be performed on any piece of equipment.

Why is interval training for fat loss so effective?
Although there are some theories about why interval training is more effective for fat loss than steady state cardio, the truth is nobody is 100% sure why it works so much better. The most widely accepted theory is that interval training causes a greater "afterburn" effect, elevating your metabolic rate and causing you to burn extra calories for hours after you have finished training. With steady state training on the other hand, you are only burning additional fat while you are actually exercising. So, which sounds more efficient to you? burning fat for just an hour or two a week while you are pounding a treadmill, or putting in a couple of 20 minute interval sessions and burning fat while you sleep?
So this is why we think interval training for fat loss is so effective. But really, while it's nice to know the "why" behind the method, all I really care about is if it really does work or not.

So, does it actually work?
In a word; yes! A study in 1994 comparing interval training over 15 weeks to endurance training over 20 weeks concluded that the interval training group lost 9 times the amount of fat than the endurance training group! That's 9 times the results in 5 weeks less than the other group, pretty spectacular. I would add to this that I have used interval training for weight loss with hundreds of clients over the years and my clients routinely lose up to 20lbs in their first month. Bottom line; interval training gets the job done!

Enough talk- Give me an example!
Okay then here we go. These workouts can be done on any piece of equipment. If you are just getting started I would not recommend the treadmill however due to the amount of impact it involves. Better choices would be the stationary bike, rower or stepmill. Advanced trainees might try skipping, outdoor sprinting or even punching a heavy bag. In the sample workout we will use the stationary bike.

Sample four week interval training for fat loss workout:

Warm up - 5-8 minutes cycling at an easy pace. You should have a light sweat by the end but not be very out of breath.

Week 1- 1 minute at 9 out of 10 intensity (ie cycle VERY HARD!) followed by 2 minutes of easy cycling at lower resistance. This is one interval. Perform 6 intervals. Do this two to three times a week separated by at least one day's rest.

Week 2- 1 minute at 9 out of 10 intensity, followed by 1 minute and 50 seconds of easy cycling. Perform 6 rounds, do two to three times a week separated by at least one day's rest.

Week 3- 1 minute at 9 out of 10 intensity followed by 1 minute and 40 seconds of easy cycling. Perform 6 rounds, do three times a week separated by at least one day's rest.

Week 4- 1 minute at 9 out of 10 intensity followed by 1 minute and 40 seconds of easy cycling. Perform 7 rounds, do three times a week separated by at least one day's rest.

As you can see, the rest is lowered progressively and the number of intervals increase. Try this for 4 weeks coupled with an effective metabolic weight training program for best results.

Interval Training For Weight Loss - How to Get Leaner, Faster

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Invu 15-Inch LCD TV with Built-In DVD Player and Stand

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Get Ripped Legs Not Big Legs!

!±8± Get Ripped Legs Not Big Legs!

The popular idea in the gym lies in developing a huge upper body, in order for you to be able to showcase those mighty muscles to everyone you meet. Much of the time, choices that we make earlier are the better ones. Somewhere on the way, you start to hear things like, this guy or that other guy looks silly with their huge upper body and slender legs. You start to think about developing big legs so that your physique appears more in line with the people you are hanging with in the gym.

The Times That it Is Right to Build Up Your Legs

In particular, specific points in an individual's life, performing routine leg training does make sense. When you are a novice in weight training, this is the only point where I suggest a person perform any routine leg build up exercises. To safeguard himself from any potential harm later on in the workout lifespan, an individual who is a newbie in working out with weights might practice a little leg work regimen so that he is able to develop some trunk and quad strength. Younger kids only beginning to work out with weights also fall under this category.

If a person has very slender legs, then I would make a second exception to my personal rule. A little dead-lifting and squatting might be in order, in such cases. The two most efficient exercises for legs that will put on muscle fast are the dead lift and the squat.

I just suggest such routine training for legs on a basis of once or twice every week for no more than six months, in the two situations that I talked about.

Building up huge legs destroys your physique.

Back in the late 1980's and early 1990's as bodybuilding began to be more accepted in the popular culture, this concept of developing enormous legs caught on. To have a good looking proportion, you had to develop that "hour glass" physique, but this concept was only in males' heads.

To power up my legs, I used to pile on 315 pounds of weight on the squat rack. That turned out to be a horrible mistake. For what purpose did I really need such enormous legs?

Enormous legs causes you to look ridiculous.

When you look at a man with enormous legs nicely dressed for an evening out, have you considered that something about him does not seem exactly right? Either he wears baggy jeans which appear laughable, or his pants are worn too tightly and his legs are squeezed into them like sardines in a can. What about if you happen to see a big man wearing a suit? It simply does not appear right.

You don't want them to think when they see you in the gym, dude that guy probably spends all of his time here; this is exactly my point that I want to get across. All that you want is to appear pleasant to look at, like a man who stays in good shape.

Then what is it that I do to hone my legs without performing heavy leg lifting work?

You will see that they have something in common, when you check out NBA players and sprinters. The majority of them all have well defined legs, but not enormous ones. In order to not over develop their legs, the majority of them steer clear of too much muscle building. Huge legs would only interfere with their natural abilities to compete effectively. Without the enormous sized legs that you see when you look at bodybuilders, these sports only develop good dense muscles in their legs.

To ensure that I do enough leg workout without performing routine heavy leg lifting, I have a certain regiment that I do; allow me to share it with you.

On Monday: Back, abs, chest

On Tuesday: Biceps, triceps, and shoulders

Repeat this regimen on Saturday and Sunday.

I pound the cardio work out hard using High Intensity Interval Training following every resistance type of workout; that is my secret. I alternate between the treadmill and the stepmill.

Remember: Yet another advantage of performing such a leg workout lies in having a good butt. Better looking than with squats, your glutes will gain that fine appearance. Sprinting toughens up the butt to give it a firm appearance. Making it appear overly large, squats build the butt up instead.

I did a post over on my blog about getting ripped legs

Get Ripped Legs Not Big Legs!

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StairMaster SM916 StepMill

!±8± StairMaster SM916 StepMill

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Step treadmill workout - cardio exercises to burn fat Learning

!±8± Step treadmill workout - cardio exercises to burn fat Learning

Mills steps are not the most common fitness equipment in health clubs, but if you find you can jump on them. Better yet, if you have capital, you should look seriously at investing in a case the cardio workout you can have is second to none.

In fact, some Hollywood stars such as Sly Stallone, with these machines with weights on his back during filming on the set referring to a movie.

Well, here are some simple tips to maximize your workout onstep treadmill. The first thing you notice is the treadmill pace PT 7000 one of the greatest pieces of fitness equipment in the gym. Please do not be intimidated, because this machine is a pussy cat when you understand how to use it.

So, if you start the virtual walk, you can choose 6 different stages of programmed routines, including a manual mode. My suggestion would be the fat-burning mode, which starts slowly and step by step to select. If 'treadmill starts up you are tempted to use the handlebars on each side, and that's ok.

After using to try to get a feel for the machine to work by not using the handlebars for maximum effect.

Next is to take the training slowly at first, because you will be surprised by the speed with which the heart rate accelerates. Hips, knees, ankles and spine, all using the treadmill up to the strong cardio workout you will get a benefit will be mentioned.

OnlyDo not forget to bend forward so much to try to come up with steps hold the body erect throughout the movement, this will give you a better workout for the whole body.

You'll probably want to change only the first time for 10 minutes if you have not worked in a small, maybe 15 or 20 minutes if you exercise regularly. Then, when you try before you want and the target 30 to 45 minutes. Once you reach to try some weight inForm of a weighted vest.

This is really you, you will benefit from the workout on the treadmill pace.

Step treadmill workout - cardio exercises to burn fat Learning

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StairMaster 7000 PT Stepmill

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The StairMaster stepmill 7000 PT blue face is the revised version of the original real stair stepper machine which offers the user a real stair climbing experience. The stair master stepmill 7000PT uses a revolving staircase which can vary in speed enabling the machine to simulate walking or running up a flight of stairs. Each step is a full 8-Inch high which gives a complete stair climbing reality of motion. This newer version, the stair master stepmill 7000 PT, offers an advanced display console, an assortment of programs and features not present on the previous version. Completely serviced and reconditioned. Maximum user weight 400-Pounds. Unit shipping weight 475-Pounds. Shipping dimmensions 36 x 55 x 78-Inch. Warranty 90 day warranty, extended warranty is available. Every machine has been gone over and is in excellent mechanical working condition. Frames have been powder coated or painted. All alternators have been rebuilt and drive train replaced. All worn mechanical parts have been replaced with brand new OEM or equivalent parts. Cleaned and service. All step mills receive a 16 point inspection by a certified technician.

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StairMaster SC916 Stepper

!±8±StairMaster SC916 Stepper

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The latest evolution of state-of-the-art climbing exercise. Patented, independent pedal geometry ensures safe, biomechanically correct movement. The high intensity, short-duration workout of a StairMaster stepper is unbeatable. Speed control buttons allow you to increase or decrease the intensity of stepping action at any time during your workout. Space-saving design fits in less than 2' x 4' of floor space. Polar chest strap and compatible telemetric Heart Rate monitoring.

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Stairmaster step treadmill treadmill vs

!±8± Stairmaster step treadmill treadmill vs

Many people want to know what the difference between the treadmill training step stepper and a treadmill.

To be honest, before I was asked this question has always been a man treadmill, I did not even know what it was a step treadmill, until I saw more in this exercise machine.

First, a treadmill brings tradition, most people know or have worked on a treadmill. This is an advantage for businesses, the sale of this equipment for fitness.

We believe that eventually the benefits, forthe treadmill vs. the treadmill pace.

I think if given the chance to step treadmill or stepper beats treadmills traditional rivals looking in all categories, if you are a low impact, good cardiovascular workout.

People who manage or find walking on the treadmill also have fun with the treadmill pace, because you can not climb the stairs to beat your feet on a treadmill.

Both offer fantastic cardio workout even though I think it gives more of an exercise treadmill step for allmajor muscles of the legs.

Both machines can be medium or high level athletes in the gym-goers are used.

Both offer a range of digital information on training events on the LCD, such as speed and calories burned.

The treadmill may seem easier to use because they feel more familiar with the look and the treadmill, but the treadmill step is so simple to use.

With the treadmill just to get up the stairs and press the virtual button and select Quick StartTheir speed, for every 24-162 steps per minute.

Both pre-programmed workouts to give you and the training and manual dexterity.

So really the difference between a step and a step treadmill treadmill will eventually come to personal choice. I tend to lean towards the treadmill step, because I had some knee injuries and the old treadmill often results in my lower back and knees are sore after an intense workout.

I have not experienced that step on the treadmill, both gave megreat cardio workout and in general I would use, using the treadmill step 3 to 4 times a week and the treadmill, maybe once a week alternately.

Stairmaster step treadmill treadmill vs

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