ARTICLE: Lose THREE times more fat in HALF the time doing this...
Burn More Calories in Less Time
Posted Tue, Jun 17, 2008, 1:51 am PDT
The way to shape up fast is no secret. Weight training will sculpt and build lean muscle, which (unlike fat) burns calories on its own; cardio (brisk walking, biking, jogging, etc.) will shed the fat hiding those defined muscles. I'm a cardio fan from way back (I love how it feels to get my heart rate up), but who wants to slog away on a treadmill in a dull gym, going nowhere fast (or slow, as the case may be)? Not me! Especially when you can spend less time and get better results.
The secret is intervals.Study subjects who spent just 20 minutes mixing sprints with jogging lost three times the fat off their legs and butt in 15 weeks, compared to those who jogged steadily for 40 minutes, research from the University of New South Wales in Sydney finds. Intervals may spark fat-mobilizing hormones, and they amp your cardio capacity so your future runs will actually feel easier.
I like relaxing runs, but if you do the same slog every day, you can suffer from what's sometimes called "postman's syndrome"—named for those who do the same walk every day and yet their bodies never change. Your muscles become so efficient at a movement over time that if you do it day after day and eat the same way, you never overtax your system and burn more calories to lose weight.
The answer is to mix up your cardio either by changing your workout around or adding speedy bursts—meaning intervals. Intervals can be fun if you approach them right. Each one represents a mini goal—finish the 1-minute sprint, complete the 2-minute cooldown, and so on. I feel more pumped up doing this and never get bored.
Can I ask a dumb question? I do the eliptical machine several times a week for 45-60 minutes. How would I add intervals to that? Would I stop and do something else, or would I change intensity/resistance/incline/ect while still doing the eliptical?
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I do the eliptical machine several times a week for 45-60 minutes. How would I add intervals to that? Would I stop and do something else, or would I change intensity/resistance/incline/ect while still doing the eliptical?
You guessed it. You would change either:
- The speed
- The incline
or
- The resistance
In fact, you might want to mix it up...one week, do speed intervals, the next do incline intervals, the next do resistance intervals
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I've been reading a LOT about interval training in all of my magazines (I'm a girlie magazine junkie, love First, Quick and Simple and Woman's World!). The results seem pretty impressive. I'm going to search for a music mix to add to my ipod that will make it easy to switch up the pace while walking, because it seems so complicated to do this for 1 minute, that for 2 minutes, this for 1, blah blah blah. If I can walk to a beat that changes, I'll be set!
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I was told doing both a mix of interval training and then weight training will burn fat faster than you can imagine. Im gonna try the formula you just gave though. Thanks..
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There is no little magic pill for weight loss....Its all about the work and effort you put in...
I was told doing both a mix of interval training and then weight training will burn fat faster than you can imagine. Im gonna try the formula you just gave though. Thanks..
Interval training plus an additional weight workout is a FANTASTIC combo!
Many of the cysters at Fit Cysters are using the Cardio Coach mp3's for their interval cardio, and we LOVE it. They're great for all levels of fitness, and for all cardio equipment.
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I started a bootcamp class a month ago and he does the sprint and jog in one spot in intervals just like this article! Now I see why!
He will have us jog in one spot for 30sec and then sprint
so far I have lost 10lbs and am sooooo happy!!
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Started DCI Aug 25th ...Hope this is what my body needs!!
Jillian the trainer from The Biggest Loser has a great interval workout. I do it on exercisetv. She says the exact same thing, you lose more weight if you mix up cardio and strength training in one session.
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ARTICLE: Lose THREE times more fat in HALF the time doing this... 
