The Fat Loss Solution That Will Change Your LifeBy Dan Grant [Trainer Talk]
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 Enter Interval TrainingMost people have heard about it, some know the process of it, but barely anybody uses it. Interval training is the type of training where you work at a higher intensity for a set amount of time, then rest at a lower intensity for a set amount of time and then repeat the process. Interval sessions can run anywhere from 12 to 30 minutes. I usually stick between 14 and 20 minutes with my clients. Here’s why doing interval training will get you to shed the fat. We need to think about the whole picture when it comes to fat loss, not just the time being spent in the gym. The whole goal of fat loss is to boost your metabolism and keep it high for as long as possible, so you can burn fat the whole day. Doing slow, steady cardio burns fat for the time you’re on the bike or whatever you choose to use, but once you step off and are done, then that’s it. No more fat burning. Interval training doesn’t burn that much fat while doing it. But that doesn’t matter. Once you step off the machine after doing interval training, your metabolism is high for hours and hours after the session. That’s what you want. You want to be able to burn as much fat as possible when you aren’t in the gym. When you mix interval training with proper weight training, your metabolism will be pumping on all cylinders for days and days. Some people aren’t ready for interval training, so I recommend just resistance training at first (proper resistance training). But if you are de-conditioned to the point where walking at a higher pace is tough, then walk at a high pace for as long as you can and then slow down until you feel you can get back up to a higher pace again. That’s interval training for beginners. Here’s Some Proof A study looked at what effect endurance training (long cardio) versus interval training had on fat loss. The endurance group went for 20 weeks and the interval training group went for 15 weeks. At the end of the study, the total number of calories burned by the endurance group was 28,661. The total number of calories burned by the interval group at the end of the study was 13,614. The interval group burned less then half the amount of calories than the endurance group. However, the interval group showed 900 per cent greater subcutaneous fat loss. To put that in simpler terms, it means that interval training was nine times more effective. That shows you that it’s not what you burn during the session; it’s what you do to create a metabolic shock to your body so your metabolism stays higher for longer periods of time. _________________________________________ what else doesn’t matter? That also brings to question the calories in versus calories out theory, but we can save that for later. The point is we need to start questioning everything we’re doing when it comes to fat loss because the world should not be getting fatter with all the information out there. So are you wasting your time in the gym? Keep filling Dan’s email box up with all your comments and questions at dan (at) thesoko (dot) com. Sources: Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8. www.bodytransformationcoach.com alwyncosgrove.blogspot.com |
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