Amazing Fat Burning Interval Training Options
by
Craig Ballantyne, CSCS, MS If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go. Just imagine spending half the time in the gym - if not more - and getting way better results. Isn't that what you deserve? I thought so. And to make the notion of ditching long, slow, boring cardio even more convincing is the fact that you will be far less susceptible to sustaining an overuse injury with interval training. For some of you, however, the thought of giving up your daily cardio machine routine is too much to bear. But not to worry because you can still use your favorite machine, but we'll just tweak things a bit so that you get more out of your workout in half the time. 1) Interval Training Option #1 - Classic Intervals For example, try incorporating intervals on the treadmill by running hard for 30 seconds, at an 8 out of 10 intensity level, followed by 60 seconds of light recovery at a 3 out of 10 intensity level. That is one interval, and so you will repeat this process up to 6 times, while using a five minute warm-up and a 5 minute cool down. Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it! 2) Interval Option #2 - Short Burst Squats I personally recommend a Gymboss timer for this type of training, but it isn't essential. So, for the bodyweight interval training you will do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds. 3) Interval Option # - Kettlebell Swings If you have a kettlebell, you can do swings or kettlebell squats for 30 seconds and then walk for 30 seconds and alternate for 6-10 rounds. That's a great way to finish a fat burning workout. Alright, so those are just three of the countless ways in which you can include interval training into your workouts that will burn fat faster and help you avoid spending more time than necessary in the gym. Check out the The TT Transformation Contest Let me know if you have any questions or suggestions. To your success! Your friend, 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 www.TurbulenceTraining.com ©2010 Craig Ballantyne, CSCS, MS
Back To Article IndexThe Truth About Six Pack Abs
Stop Making It Harder on Your Body and Start Working WITH Your Body Think about this... if what you've been doing all these years hasn't been getting you the results you want, doing more of that same thing won't get you any further! If doing 4 hours of cardio a week hasn't worked for you, why do you believe that doing 7 hours of cardio will? If doing 100 crunches a day hasn't gotten you the results you want, why do you think that doing 200 crunches a day will? Of course you remember that doing the same things over and over and expecting different results is the definition of insanity! The truth is that all of these techniques are WRONG and ineffective ways to workout. In fact, doing excessive cardio is actually working against your results because you are stimulating excessive cortisol production in your body and breaking down lean muscle tissue... all of which leads to the slowing down of your metabolic rate over time and deposition of even more belly fat on top of what you already have. Also, wasting most of your workout time with ineffective abs exercises such as crunches, situps, and torso twists actually goes directly against your fat loss efforts as well. You see, the time you waste with doing all of these fairly ineffective abs exercises, is really just keeping you from doing the truly effective full body exercise combinations that actually stimulate your fat burning hormones and increase your metabolic rate for as much as 24-48 hours after each workout. You don't get that with "ab workouts" or "cardio"! When you get these types of full body metabolic-surge workouts right, the excess belly fat starts to melt off quicker than you ever could have imagined. Yes, it IS going to take a little work though. You're not going to be able to just be lazy and sit on the couch every day hoping for your dream body to come true. Don't worry though, it's a system that can be applied by anyone, regardless of your age or current conditioning. Don't delay any longer in developing the body of your dreams! People that keep putting off their goals rarely ever get around to pursuing them. STOP procrastinating and making LAME excuses for why you aren't in the shape you want to be in! Arm yourself with the knowledge TODAY to get the sexy tight body you want, and then ACT on it! |
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