KatCarney

Strength training and, even more so, interval training, are big parts of the solution
By Michael Boyle

As we mentioned previously, the secret to fat loss obviously lies in diet. However, a proper exercise program can greatly magnify the results of a good nutrition program. How many times have you heard, "Just get twenty minutes of exercise three times a week?" This is a gross oversimplification. The "experts" have said that it is simply a matter of getting your heart rate up into the "fat burning zone." If you have been reading this series, you will know by now that ideas like "fat burning zone" and "target heart rate" are the urban myths of exercise physiology. The key to exercise for fat loss lies in a combination of strength training and interval training.

Why strength training? The most basic reason is that the more muscle you have, the more fat burning capability you have. If you are not lifting, start. And none of this lightweight crap. Push yourself.

However, the real key to fat loss may lie more in interval training than in strength training. Why is interval training more critical than weight training? Simple, because lots of people will weight train. Intervals are hard. Why interval training? What happened to a nice long walk or a long bike ride? It's back to the sledgehammer/ tack hammer thing. Interval training is far superior to steady-state aerobics for fat loss in spite of what the so-called experts say. If I'm working out, I'm looking to burn the most calories per minute, not to work out for more minutes. The truth is most people don't have more time. Exercise is already time consuming. The key is more density. More calories burned in the same time period -- sounds like a bonus.

The choice with interval training is not really, Should I interval train? It's, How can I safely interval train. The real truth is that interval training for fat loss is best done on an exercise bike. The reason for the bike is simple. Maximum intensity with minimal orthopedic risks. Very few injuries occur as a result of stationary cycling. The fan-type dual action exercise bikes such as the Schwinn Airdyne give the highest heart rates and the best interval workouts. No need to touch a button or turn a knob, just pedal harder. No one likes these bikes. You know why? They are too hard. No place to put your arms. No place to rest your water bottle. Know what? That's too bad, the Schwinn Airdyne is the ultimate interval machine.

Although many trainers might recommend running, stairclimbers, or elliptical trainers for interval training, all three result in significant weight bearing. As physical therapist Diane Lee is fond of saying, "You can't run to get fit, you need to be fit to run." Most people who are attempting to lose body fat would not be able to tolerate the intensity of interval training done in a standing position of any kind. The key to exercise for fat loss is what strength and conditioning expert Alwyn Cosgrove calls "maximum metabolic disturbance with minimal muscular disruption."

The key to interval training is explained in the following quote:

"The recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training) and even longer for prolonged exhaustive exercise (interval training)."

Interval training results in added caloric expenditure even after the workout due to elevation of the metabolic rate. Something called EPOC. Which we will cover next.

Bibliography: Alwyn Cosgrove, Afterburn: Extreme Fat Loss Training
Michael Boyle's web site is at www.michaelboyle.biz

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