Interval Training for Fat Loss Not Aerobic Training
Announcing Interval Training for fat loss
Forget long steady state aerobic training if you want to lose fat.
Why?
1. Its boring! Who really wants to spend half an hour or more running, cycling, rowing, etc .
2. Your body will adapt to it! As you get fitter, it becomes harder to burn the same amount of calories as when you started exercising because your body adapts and becomes more efficient. So what do you do to accomplish the same amount of fat loss as you used to? Well if you continue with aerobic training the answer is either go for longer workouts or do the same routine more quickly neither of which are particularly enjoyable.
3. The fat burning zone or heart rate training doesn’t work. Yes, you burn fat at a higher percentage at submaximal intensity, but the overall calories burnt are less than a higher intensity workout. This is not efficient fat loss.
4. Sprinters have less fat than marathon runners. Slow and steady is not the mantra for fat loss.
5. Yes, you burn calories whilst doing aerobic training however it may be detrimental to your muscle growth. As I’ve said many times before, the more toned you are the more calories you burn whilst sitting at home. Aerobic training is largely catabolic (breaking down), which can consequently reduce the development of muscle growth.
Less muscle = lower calorie expenditure = lower fat loss
The answer? Interval Training
Interval training is not aerobic exercise! Before I tell you what interval training is, let me tell you what aerobic training is. Aerobic training (with oxygen) is exercise at a low or moderate intensity that can be maintained for an extended amount of time, as long as oxygen is available for the muscles.
OK, so now let me tell you about interval training. This form of training is known as anaerobic training (little or no oxygen available). The key benefits of this training method are that it not only burns calories whilst you are doing it, it also revs up your metabolism for several hours afterwards and creates fat loss by burning more calories when you have finished, therefore helping you burn more calories through the day.
So, besides increasing fat loss, what exactly do I do when interval training?
First off, choose an activity, running, rowing, etc . However , I recommend not performing the same exercise every time. Remember your body will adapt! Try changing the machine or the activity every 2 sessions to avoid this.
Once you have warmed up (5 minutes) increase the intensity for 1 minute. This should be full out effort or as close to as possible (not recommended for those with heart problems). Think of a scale between 1-10, 10 being the most difficult, 9-10 is where you should be at this point. Once you have completed that, slow down to a comfortable pace (5-6 out of 10) that you can maintain for 2 minutes. This is one round, you should repeat this between 3-6 times depending on your level of fitness followed by 3 minute cool down. A total work out between 17-26 minutes depending on how many rounds you carry out will result in fat loss.
INSANE Home Fat Loss Workout
Turbulence Training- a Fat Loss Program
Turbulence training has been considered as the most effective fat loss training system in the world today and it works faster and more effectively than any other fat loss program. Turbulence Training is the ultimate workout system developed by Men’s Fitness Training Adviser, Craig Ballantyne. This program helps you to lose fat, gain muscles and still maintain a lean body with a minimum workout of less than an hour 3 to 4 times a week. Turbulence Training is a proven way to melt fat faster, while protecting your skillfully developed muscles.
Turbulence training promotes a significant reduction in body fat and an increase in energy levels over a period 4 weeks in association with a proper diet plan. It is a program which demands a lot of energy which may allow you to have more strength than you had before the fat loss program. Turbulence training focuses on the burning of carbohydrates to fat, in order to burn more calories after the workout is over. Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it’s obvious the workout is designed to burn carbohydrates during the training session. Turbulence training program’s post-exercise burning of carbohydrates attribute to the principle of anaerobic exercise and increases fat loss. Therefore , when you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights. The heavy resistance helps in promoting protein yield and an enhanced body composition.
Turbulence Training also helps women maintain an attractive feminine physique. It helps you to lose fat, gain muscle, sustain weight loss and say good-bye to your love handles forever. Recent studies have revealed that, all fitness models, body builders and athletes and even common people should include high intensity resistance and interval training for fat loss and muscle development. Exercise intensity is the determining factor for post-exercise energy expenditure and fat loss success. But interval training is more effective for fat burning and maintaining muscle mass than regular cardio.
Turbulence Training is a structured routine that allows you to get the most results in the least amount of time indifferent of your goals. This fat loss program induces a metabolic disturbance in the body which occurs from muscle damage invoked by intense interval and resistance training creating a potent stimulus for fat loss and muscle growth. Thus burning more calories and fat, developing a better metabolic body condition and gaining enough muscles compared to any other.
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