How Interval Training Can Help With Losing Body Fat & Weight Loss.

I have many people ask me, "What is Interval Training?"

Interval Training is defined as high-intensity intermittent exercise.


High Intensity Interval Training without question, is one of the most effective ways to lose body fat and improve your cardiovascular conditioning.  Not only do you stimulate your metabolism to a greater degree, but you burn many more calories than with lower intensity training, which can result in fat loss.


How to Perform High Intensity Interval Training:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can use to take full advantage of the power available to you.

If you enjoy walking you can try this interval work, if you're in good shape, incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Maximal High-Intensity Intervals
Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Here are some examples of a number of different intervals you can use in your training:

Example 1

Steady Pace       Maximal effort
2 min.                  30 sec.
3 min.                   1 min.
3 min.                  45 sec.
2 min.                   1 min.
5 min.                  30 sec.

Example 2

Steady Pace       Maximal effort
2 min.                   30 sec.
3 min.                   45 sec.

4 min.                     1 min..
3 min.                   30 sec.
5 min.                     1 min.

One of my favorite Interval workouts is to jog 4 minutes then sprint all out 30 to 45 seconds and repeat 6 times.. 

Repeat this 6 times for a great workout.

Fitness Tips, Stay Healthy and Fit

   

It's important to remember
 YOU are in charge of your health.

It's NOT the doctors, it's NOT the government, and it's NOT your spouse. 
YOU can change your health....only you can choose to eat healthy and exercise.

A healthy lifestyle is a choice...

Are you using exercise as an excuse to eat more?

Unfortunately, exercise does not burn as many calories as we might think. What you may not realize is that thirty minutes on the elliptical, for example, cancels out only one Reese’s Peanut Butter Cup.

Key to weight loss is to EAT SMALLER PORTIONS at least 6 times a day!  Make an effort to control your desire for junk food by eliminating it entirely.

If you’re training for a sporting event, you may need to eat more to fuel your workouts—otherwise, consider regular exercise a keep-it-in-check tool, not a free pass to eat whatever you want.

Fuel your body with healthy eating.  The right combination of proteins, complex carbohydrates, fruits and vegetables—as well as adequate hydration with water—can also add a kick to your energy levels.

While cardio exercise won’t completely burn away a weekend binge, it does benefit health by increasing energy and lowering your risk for heart disease.

Don't be fooled by miracle weight loss, magic pill, etc. No Quick Fix to Weight Loss,

“There is no quick fix”.

Overeating brings fat and fat brings regret and makes us feel less about ourselves. Feeling this regret can then bring extra efforts and most possibly over training with all its consequences. It's a kind of a vicious circle.  Learn to control your food intake.

The most important thing you can do is to "believe in your self, believe in the process, stay the course, and you will look the best you ever looked before!"





8 important things you can do daily for your good health.

1. Drink plenty of water.

2. Don’t skip breakfast.

3. Eat more foods that grow on trees and plants, eat less food that is processed and manufactured.

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Sit in silence for at least 10 minutes each day

6. Sleep for 7 hours.

7. Take a 10-30 minutes’ walk daily.

8. Smile more!