Interval Training for Fat Loss
Cardio is dead.
Long live the new king of fat loss.
Ever since Jim Fixx released his book “Running” everyone thinks that long, slow, boring cardio is the way to go for fat loss. Were you bad last night at the party, go do 2 hours on the ellipitical to absolve your self of your sin.
They don’t call them cardio confessionals for nothing.
Dear lord, Please let me burn of those calories before I lose my abs.
What if I told you that there is a better, shorter way to burn off those calories that even helps you burn calories after you stopped doing it. And that this way has been shown to actually target the most dangerous and ugly kind of fat.
Would you even believe me if I did?
No, it is not a pill.
No, it is not some gadget (cue Billie Mays voice) that for just 3 easy installments of 39.95 and 5 minutes a day will melt the fat off you while you sit in it.
It’s interval training!
What is interval training you ask? And how can it help you quickly and not as boringly burn off all those extra calories?
Glad you asked.
Interval training is:
1.) Warm-up at an easy to moderate pace.
2.) Raise the speed/level of the machine (your body) to a pace/resistance that is very hard for you to do.
3.) Stay at this pace resistance for about 15-30 seconds depending on you fitness level.
4.) After the 15-30 seconds you will lower the speed/level drasticly to a pace resistance that is easy to moderate.
5.) Stay at this pace/resistance for about 45-90 seconds.
6.) Repeat steps 2-5.
7.) Start with 5 intervals () and work your way up to more once your fitness level improves but try to keep to total time performing the intervals to 20 minutes or less.
8.) Cool down and stretch. You are done.
If done right (and if you are not a masochist) you should be all done with you “new cardio”, including warm-up and cool-down, within 30 minutes.
If 30 minutes is good. 4 hours must be great. No! D’oh!
Yeah I know. Cool, right?
It gets even better.
When you start interval training today as an added bonus you get a metabolism that will stay elevated for up to 39 hours afterwards. That’s more calories burned even while you are at rest. You can’t get that from your old slow, boring cardio where your metabolism drops down within a half hour.
But weight there’s more.
When you start interval training you can burn more of the fat around your middle. Yes folks, you heard that right. Spot training a myth? Not when you interval train. When you interval train it effects certain processes in your body to make it want to burn more of the fat that you want to get rid of the most. Spare tire. Gone. Thunder thighs. Vanish. It’s like magic folks.
I think we need to start interval training. This cardio thing ain’t workin’.
I know. I know. But if you can please return to your seats until we are done here.
If you know me, you know that I am not a big fan of cardio in general (especially the long, slow kind).
I believe that if you work out hard enough in the weight room, with free weights and body weight exercises, you will get an awesome cardiovascular workout at the same time. I sweat more during my weight workouts than some people I see on the treadmill for 2 hours. But when I am looking to really get cut and show off my abs I will use interval training. I can prove that it works.
I won’t lie to you. Interval training is not easy. But even though it is way harder than regular cardio, it is over quicker and produces much greater results. Since interval training in harder on your body than regular cardio, I recommend that you start with only 2 sessions a week going up to 3 days once you get accustomed. And always make sure that there is a day of rest between sessions.
For those of you that have to get your daily cardio fix (psychos) you can still do your regular slow, boring cardio on your off days. But I recommend that you cut back on time or distance until your body adjusts to the new work load.
Disagree with me? Do you think long slow boring cardio is better for fat loss? Let me know. Leave a comment below.
Your friend and trainer,
Paul
Posted by Paul | in Fitness, Weight Loss Strategies, Workouts | 15 Comments
Hi Paul,
I agree that interval training is great. It also gives much faster cardio fitness development – resting heart rate drops and better ability to sustain intense anything.
I think/hope ice hockey counts as interval training – but maybe it doesn’t or maybe one needs to follow your other rules for healthy eating becuase I am still too fat in the middle.
Pete
ok, i keep hearing how great intervals are and i plan to start them when the weather warms up.
but my question, seeing as i am a wrestler, is stamina. will intervals boost stamina and help keep my body ready to go round after round on the mat like long distance running would?
Hi Paul
This is interesting but probably for me it is too complicated. I think that any cardio is a lot better than no cardio and i like the stairmaster becuse my legs do get a workout. In general on the stairmaster I burn 10 calories per minute. Maybe I will try some interval work and see if that boosts my calories per minute.
Thanks
Bill
I agree. I still miss cardio slogging for an hour five to six days a week since I always enjoyed watching the calorie burn counter rolling higher and higher but I am getting to like the new interval routine.
Agree with you but, you are speaking to the people that truly understand to push it. The average newcomer(overfat) person jsut doesn’t push it that much. Agree? there are days tha t( I am average) I just do not push it. What do I accomplish? Agility/range of motion/some good vascular circulation/diminished join pain for some. (Especially those who suffer from arithritis.
I am in full agreement with the interval training(given all is cleared with a physician. See you at gym. I am giving it my all out (New Years)
Paul…I am now standing on stability balls….and so is my partner……better than crunches.
VERNON
I do not recommend standing on a stability ball. Too easy to blow out a knee.
Yes, Kurt. Intervals will actually help increase you stamina better than regular cardio. And they will do will do it faster.
AWESOME! thanks for the response
I’m guessing that 15-30 seconds of really fast running, then recovery for 90 seconds etc, qualify as the type of interval training you’re talking about. I hate to run. What are some other activities that will give me the same benefits?
Hi Melody,
Yes, 15-30 on and 90 seconds off is interval training.
You can bike, swim, use the arc trainer, stepmill, rowing machine or you can do a circuit of body weight exercise. But pretty much anything that you will consistently do works well. Just work up to a longer time hard and less time rest.
Paul
If you are using a stationary bike should you speed up really fast for 15-30 seconds and then slow it down for 90 and keep repeating this. I usually stay on the bike for 25 min. Thanks
Barbara
@Barbara
What you described is perfect.
I would also recommend that for the work phase you bump the level up a little bit then bring the level back down for the rest phase.
Paul
OK Paul, so i’m down for interval training and it’s helped me increase my speed and endurance, however I enjoy road cycling. I ride a few times a week, 20-40 miles per ride at a moderate to hard pace, which is considered prolonged cardio. How can I enjoy a bike ride if its only for 20 minutes? Or hiking and backpacking for instance? Or am i misunderstanding how limited my weekly cardio should be?
Thanks,
James
Hi James,
If you do something for enjoyment just keep doing it. Since you are incorporating intervals into your program anything else you add in is just extra. Just don’t over do it.