If you’ve been struggling with your weight for a while, you probably feel like you’re missing something, right? Like there’s just some secret fat burning plan out there that you haven’t been told? Well, you’re right, there’s a fat burning plan for the fastest way to lose fat, and it’s interval training.
This fat burning plan is described, at length, in diet ebooks such as Turbulence Training by Craig Ballantyne, but this article will get you started with the basics.
The Truth Behind Interval Training
You’ve probably heard for a long time that the fastest way to lose fat is to do cardio hard, fast, and without stopping. Those who do interval training argue against that long held belief and they have the bodies to back up their theory. They also have the research. A study done by the American College of Sports Medicine says that more calories are burned in short, high intensity workouts than in long, drawn out workouts.
So what is it? Interval training is exercising in small bursts of cardio mixed with intervals of slower exercises. The science behind the concept is simple. In this type of exercise program, the aerobic and the anaerobic systems of the body are being used to maximize fat burn. The fast aerobic exercises start the anaerobic system, which uses energy stored in the muscles. During the slower workouts, called the “recovery phase,” the aerobic system starts working, using oxygen to convert the body’s stored carbohydrates into energy. Switching back and forth between the two systems strengthens the heart, strengthens cardiovascular, and builds the muscles. All of these benefits work together to help your body burn fat more efficiently.
Getting Started
Many athletes go through a series of very serious tests before starting interval training, but, for us normal people, starting interval training is easy.
First, warm up your body by walking in place for five minutes. Then, start your first interval. This interval should be a slow exercise, like sit-ups or lunges. Do your slow interval for two minutes, and switch to your fast interval. This can be any type of fast exercise you choose, such as jumping rope, running, or jumping jacks. After two minutes, switch back to a slow exercise. Repeat this for about thirty minutes.
Pace is everything. During the slow exercises your heart rate should be around 100-110 beats per minute, so don’t get too slow. On the faster exercises don’t get too fast, either. Listen to your body and don’t push it too far. High intensity exercises have the potential to injure you more easily than slower exercises, so always be aware of your body’s responses as you workout.
This fat burning plan is the fastest way to lose fat, keep you motivated, and use your body to its best potential. Now you have the secret you’ve been missing!