So how is the cardio going? You tired of it yet? It’s ok if you are, in fact you should be…
Your time is much more valuable than that and you should be getting more efficiency from your workouts.
Isn’t that the point of your workouts? To get the most fat loss you can in the least amount of time…
So how do you go about doing this?
The answer is in “Interval Training.”
So many people are caught up with how many calories they burn at the gym.
The fact is that is all they burn, only those 300 calories for those 30 minutes on the stationary bike or whatever it is.
The point is that they don’t burn anything “post-workout.”
Interval training, along with strength resistance training, increases your metabolism allowing your body to not only burn calories while you workout, but long after you are done too.
The key to this is the extra stress put on your muscles. The harder you work them, the longer it takes for your body to return them to their original state, thus the more calories you burn post workout.
Not only that, but you can cut your workout time in “half.”
Now incorporating interval training into your workouts is super easy. All you need to do is what you do now, but create segments of time where you work at a “harder than normal” pace.
For instance I ride my stationary bike anywhere from 11.2 – 11.9 mph, this is my normal pace. Now for my intervals I just increase the speed to about 15 mph for 30 seconds. After 30 seconds I go back to 12 mph or so for 45 seconds.
I may do this a total of 6 times or so, but not until after I’ve warmed up (just ride for 5 minutes at your normal pace). I also make sure I do a cool down at the end too.
A lot more data here : – phenq.
This is only one example of course, and it is just what I like to do, but there are plenty of other alternatives.
The key is to create variety in your workouts. We’ll talk more about this later, but for now just realize that you don’t want to do the “same exact intervals” every other day.
Here are some different exercises you can do for your intervals, again the choice is really up to you:
· Sprinting outdoors (hills are great)· Strongman movements (tire flips, car pushing)· Bodyweight interval circuits· Treadmill running· Stationary cycle· Stairclimber· Rower· Swimming (only for competent swimmers)· Elliptical & Crosstrainer machines
It is a good idea to change up your routine every 4 weeks, this prevents you from hitting a fat loss plateau.
Now that you have a good handle on what you can do for interval training, it is time to add supersets to your little weight loss boot camp that you have going here.
Supersets are mini sets that have two non-competing exercises in them.
By non-competing I mean that they don’t interfere with one another. It is important that one exercise doesn’t hurt the performance of the other.
The real benefit here is that each superset acts like an interval. You are doing two exercises in quick succession, this has the same effect of the cardio intervals, except they are allowing you to build muscle.
Your metabolism is going to skyrocket because of this, remember what I told you before…100% fat burning increase.
So an example of a superset may include Squats and Push-ups. These both work multiple muscle groups and don’t interfere with each other.
You would do these with no rest between exercises and 1 minute of rest between sets.
Typically you’ll have 3 supersets in a workout, and THEN you’d do your intervals. It is important that you do your intervals after your supersets to avoid premature fatigue.
A typical workout for me only takes about 45 minutes now, there was a time when I’d ride for 50 minutes alone.
And let me tell you something…it is WAY easier to get overuse injuries when you do cardio for that long. (just something else to consider and another reason why interval training is really the way to go).
With that said I’d like to give you a sample exercise plan that you can put to use right now. Now it is too big to put on keep on this website (32 pages), so I’ll need to email it to you.