Interval Fat Loss Training - 5 Ways To get Your Workouts done Faster.
Are You Ready to Achieve Your Goals and Get Into the Best Shape of Your Life?
Do you know the 2 biggest reasons men and women stop exercising?
1) Lack of time 2) Lack of motivation
Let's tackle "Lack of Time" today with 5 ways you can get your workouts done faster. After all, no one should spend more than 50 minutes in the gym.
Here are 5 ways to cut your workout time.
a) Supersets
I use "non-competing" superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works...and you cut the rest time you need between sets.
b) Choose a better warmup strategy
Don't waste 10 minutes walking on the treadmill. Instead, use a total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.
c) Pair dumbbell and bodyweight exercises together in your supersets
This saves you time at home (you don't need to change the dumbbell weight between exercises) and in the gym (you don't need to fight for 2 sets of dumbbells).
d) Choose Intervals over slow cardio
The latest research shows more weight loss when people use intervals, and intervals take half as long to do.
e) Limit the use of isolation exercises
Pick multi-muscle exercises, such as squats, pulls, pushes, and rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.
In addition, don't spend more than 10 minutes per week on direct ab training. It's not efficient and won't give you rock hard abs alone.
Workout less, live life more,
Interval Fat Loss Training - Efficient And Effective
Interval Fat Loss Training can supercharge your fitness, boost your metabolism, burn off that extra fat and start reaching those goals that you have set yourself.
Imagine being able to lose more fat by doing less exercise? A lot more fat and a lot less exercise. Interval Fat Loss Training is the best method for losing fat.
Tuesday, May 26, 2009
Monday, May 18, 2009
Interval Training High Octane Fat Loss
High Intensity Interval Training or HIIT has become one of the top picks for fitness trainers and is opening doors to fat loss for people everywhere. Why? Because of the following HIIT is right for EVERYONE! Everyone from the experienced bodybuilder to the post pregnant woman can gain the benefits of HIIT in a short amount of time.
The four major benefits of HIIT are:
Burn more calories by elevating your metabolism so you lose fat faster
Increase your power
Increase your speed
Increase your endurance
We all seek better workouts and we all look for ways to get the most out of our workout in the shortest amount of time and HIIT can really provide those answers.
High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit form working out are varying levels of intensity (see example programs below). When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy.
When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. The overall length of your workout are much briefer in duration than your typical aerobic sessions. Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!
Example workout:
Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
Make sure you take some time to warm up to get your body temperature raised before you begin.
Now begin your cardiovascular training at 75% of your maximum ability, stay at this pace for MHR intensity for 30 seconds
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 80% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 85% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Continue to repeat these steps, each time bringing your intensity level up.
The key step to HIIT is not allowing your body to adapt, adapting to a certain level of intensity will allow your body to fall into steady state and it will begin conserving rather than burning fat. Keep changing your pace, and pushing yourself through each interval. No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless.
You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish and your conditioning level. You can also use any number of exrecises for your training, such as cycling, sprinting, bodyweight exercises, Kettlebells, jump rope, rope climbing, weight training exercises, and more.
The Scientific Research
A study performed by Jeffery W King, of East Tennessee State University, published May 2001 provided the proof HIIT. The study showed that HIIT increases resting metabolic rate for the following 24 hours. This means that not only do HIIT workout increase metaoblism and help burn fat during the workout, but they continue to do so for 24 hours continuing the workout. For the full study follow the link provided below.
See Also
Interval Fat Loss Training for more free workouts and further discussion on the benefits of Interval Training
The four major benefits of HIIT are:
Burn more calories by elevating your metabolism so you lose fat faster
Increase your power
Increase your speed
Increase your endurance
We all seek better workouts and we all look for ways to get the most out of our workout in the shortest amount of time and HIIT can really provide those answers.
High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit form working out are varying levels of intensity (see example programs below). When you complete a cardiovascular session at an unvarying intensity for the duration of a workout your body enters a 'steady state'. This is a state at which your body has adapted itself to the speed you are going and conserves energy.
When you complete HIIT you do not allow your body to enter this state and thus allow yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer after the workout. The overall length of your workout are much briefer in duration than your typical aerobic sessions. Some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for a long period of time!
Example workout:
Pick any type of cardiovascular method (running, swimming, recumbent bike, treadmill, elliptical machine, etc).
Make sure you take some time to warm up to get your body temperature raised before you begin.
Now begin your cardiovascular training at 75% of your maximum ability, stay at this pace for MHR intensity for 30 seconds
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 80% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Now raise your intensity to 85% for 30 seconds.
Now bring your intensity down to 30% for 90 seconds.
Continue to repeat these steps, each time bringing your intensity level up.
The key step to HIIT is not allowing your body to adapt, adapting to a certain level of intensity will allow your body to fall into steady state and it will begin conserving rather than burning fat. Keep changing your pace, and pushing yourself through each interval. No matter what your fitness goals, HIIT is one of the best ways of helping you achieve them. And the variations are endless.
You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish and your conditioning level. You can also use any number of exrecises for your training, such as cycling, sprinting, bodyweight exercises, Kettlebells, jump rope, rope climbing, weight training exercises, and more.
The Scientific Research
A study performed by Jeffery W King, of East Tennessee State University, published May 2001 provided the proof HIIT. The study showed that HIIT increases resting metabolic rate for the following 24 hours. This means that not only do HIIT workout increase metaoblism and help burn fat during the workout, but they continue to do so for 24 hours continuing the workout. For the full study follow the link provided below.
See Also
Interval Fat Loss Training for more free workouts and further discussion on the benefits of Interval Training
Friday, May 15, 2009
Interval Training Fat Loss Workout For Men And Women
300 Movie Workout Fat Loss For Men & Women
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes...but don't try this at home...
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The 300 movie workout is the talk of the fitness world. It's helped actors chisel Greek Statue bodies while causing weight loss and calorie burning for the rest of us.
The 300 workout is legendary, having been featured in Men's Health and on ESPN. Everyone's looking for the 300 workout on the 'Net. So I made mini-version of the workout for the average guy and gal, see those below.
But first, here's how the original 300 Workout goes...but don't try this at home...
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
And remember, there is NO scheduled rest between exercises.
Although eventually, you'll slow down.
I tried this workout last week and managed to get 'er done in only 19 minutes and 7 seconds. But what about a 300 workout for you?
Fortunately, this workout can easily be changed. Appropriate
exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 - still making for a total body challenge.
For example, you might do this 200-repetition workout - this is
great for a man with moderate fitness:
5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows
Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.
An intermediate woman could do a 150 rep workout:
5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches
Add in 50 rope skips for 200 total repetitions - or 150 skips for a full 300.
Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.
Don't train like this everyday. Just use one of these workouts once every other month as an extra challenge.
For your regular fat burning workouts, stick to the Turbulence
Training workouts for men and women. You'll boost your metabolism, burn fat, and maximize your fitness so that you'll be ready for your very own 300 test day.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
Thursday, May 7, 2009
Circuit Training For Fast Fat Loss
Last Wednesday I put myself through a tough total body fat burning circuit exercise workout in High Park near my place in Toronto.
Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...
"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...
...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!
What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.
I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"
Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...
1) Easy lower body exercise for warm-up
This could be some type of bodyweight squat or hip extension.
2) Moderate upper body pushing exercise for warm-up
A pushup or kneeling pushup works best.
3) Single-leg exercise
Lunges or stepups are great for moderate fitness levels.
4) High-rep upper body pushing exercise
A moderately difficult pushup exercise here.
5) High-rep Squat
This is used for conditioning purposes.
6) High-rep total body ab exercise
I like mountain climbers here.
7) Single-leg exercise
Another lunge would work or a single leg deadlift.
8] Tough upper body pushing exercise
Your most challenging pushup.
9) Lower body posterior chain exercise
Stability ball leg curls or 1-leg RDL's.
10) Tough upper body pulling exercise
Inverted rows work great!
This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.
Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.
These are the ten best movements for fat burning bodyweight circuits!
Thanks to Craig Ballantyne of Turbulence Training for this great article.
Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...
"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...
...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!
What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.
I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"
Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...
1) Easy lower body exercise for warm-up
This could be some type of bodyweight squat or hip extension.
2) Moderate upper body pushing exercise for warm-up
A pushup or kneeling pushup works best.
3) Single-leg exercise
Lunges or stepups are great for moderate fitness levels.
4) High-rep upper body pushing exercise
A moderately difficult pushup exercise here.
5) High-rep Squat
This is used for conditioning purposes.
6) High-rep total body ab exercise
I like mountain climbers here.
7) Single-leg exercise
Another lunge would work or a single leg deadlift.
8] Tough upper body pushing exercise
Your most challenging pushup.
9) Lower body posterior chain exercise
Stability ball leg curls or 1-leg RDL's.
10) Tough upper body pulling exercise
Inverted rows work great!
This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.
Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.
These are the ten best movements for fat burning bodyweight circuits!
Thanks to Craig Ballantyne of Turbulence Training for this great article.
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