Will Clewis owner of AMP Fitness Training teaches you the TRUTH ABOUT CARDIO.
The days of long and slow, not to mention boring, cardio are long gone. It may surprise you to hear that you don’t have to spend 45 minutes on the treadmill 5 days a week to burn body fat. In fact, you don’t have to be on the treadmill for more than an hour all week (not a misprint)!
Interval training is the most effective fat loss method. You can burn up to 9x more fat with interval training than you can with regular, boring steady state cardio.
When you walk, run, jog, or do any form of cardio at a steady pace you are burning calories during the time in which you are doing the activity but once you stop doing the activity you stop burning calories at a higher rate. With interval training you may not burn as many calories during the time you are working (you also have to remember you are working 1/3 of the time) but your metabolism will be revved up and you will continue to burn fat for up to 48 hours post exercise. You burn fat while you eat, sleep, watch television, and work.
So, let’s take a quick look at the scenario. If I tried to sell you a computer that you would have to use for 3x as long to get less work done with it would you buy it, or would you buy the computer that worked for you while you went about your day? I am going to guess you would choose to buy the computer that works while you are taking it easy. Interval training will work for you, burning fat, even when you are going about your daily activities.
There is one catch that you must know about interval training. You must work at it. You can’t go about the interval session with the same intensity that you approach steady state cardio. You must go all out for a predetermined amount of time and then you can rest for predetermined amount of time. You will repeat this cycle for a set number of minutes.
The key for a super effective fat loss interval training session is the intensity during the work periods. During the work period you should give 100% of your energy and effort into doing as much work as hard as you can. You don’t have to start out killing yourself on the first interval session. Just like anything else there is a progression you can follow to build up to being an interval training machine. Start out using the work periods to exercise at a moderate to high pace and use your rest periods to actively recover from the work period. Actively recover means that you are moving, but you are not exerting a ton of effort. After have got your feet wet for a few weeks with intervals you can begin to increase your work period intensity. Eventually you will get to the point in which you can push yourself to the limit each and every work period.
The “fat loss zone” is another idea that just doesn’t hold any water. This is the idea that at a certain percent of your max heart rate you will burn more fat than at other intensities. Is this true? To an extent it is true. You might burn a higher percentage of fat calories in the “fat
loss zone” but that doesn’t mean that it is effective. Let’s take a look at the real world application of this principle. You burn a few more percent of fat calories during 60 minutes of exercise in the “fat loss zone”, but the caloric expenditure is so little that it is negligible. If you perform high intensity intervals for your cardio or energy systems work you will burn a great deal of glycogen (your body’s main source of fuel) and raise your metabolism for up to the next 48 hours leading in a huge increase in of calories burnt. This will elevate the amount of fat you are burning over the course of two days and not just in the 30-60 minutes you are on the treadmill in the “fat loss zone.” Which method would you choose?
How many fat people do you know that go everyday to run on the treadmill or get on the elliptical at the gym? They go every day and “workout” for an hour or hour and a half, and yet after months and months of exercise they look the exact same or they are even fatter. They watch the calorie display on the machine tell them they are burning hundreds of calories and that they are in the “fat loss zone.” As soon as they step off that machine the calorie burning stops, they go back to eating a diet full of starches and sugars, and they continue to be fat. If they only knew that they could burn extra calories in their sleep by doing intervals, do you think they would try it? Would YOU?
This program is the exact interval program that has been used with hundreds of clients to effectively get them started on their fat loss journey. One month of this beginner program has helped people lose upwards of 13 pounds in their first month. Remember the key to success with this program is the intensity during the work periods and consistency. When you add this interval program to a well thought out full body resistance training program the results can be phenomenal.
Begin each day with 5 minutes of warm up and end with 5 minutes of cool down. You can perform these intervals on a treadmill, elliptical, bike, running, or performing any number of bodyweight or resistance exercises. A few very effective choices are sprinting/jogging/walking, biking, burpees, mountain climbers, bodyweight squats, jump squats, kettlebell swings, step ups, jump rope, medicine ball work, and running stairs.
Day One- 30 seconds of work, 60 seconds of active recovery for 10 rounds or 15 minutes.
Day Two- 60 seconds of work, 120 seconds of active recovery for 5 rounds or 15 minutes.
Day Three- 20 seconds of work, 40 seconds of active recovery for 15 rounds or 15 minutes.
Day One- 30 seconds of work, 60 seconds of active recovery for 12 rounds or 18 minutes.
Day Two- 60 seconds of work, 120 seconds of active recovery for 6 rounds or 18 minutes.
Day Three- 20 seconds of work, 40 seconds of active recovery for 18 rounds or 18 minutes.
Day One- 30 seconds of work, 60 seconds of active recovery for 14 rounds or 21 minutes.
Day Two- 60 seconds of work, 120 seconds of active recovery for 7 rounds or 21 minutes.
Day Three- 20 seconds of work, 40 seconds of active recovery for 20 rounds or 20 minutes.
Day One- 30 seconds of work, 60 seconds of active recovery for 16 rounds or 24 minutes.
Day Two- 60 seconds of work, 120 seconds of active recovery for 8 rounds or 24 minutes.
Day Three- 20 seconds of work, 40 seconds of active recovery for 24 rounds or 24 minutes.
Will Clewis is the founder of AMP Fitness Training and Best Selling Author of The Rapid Body Makeover. He’s helped Hundreds of Tarrant County Women transform their body and regain their love, laugh, and passion for life. If you’re ready to re-invent yourself in 2016 visit www.ampfitnesstx.com or call 817-451-4150
Click the pic below to apply for a FREE 3 Day Pass!