Wednesday, 29 April 2009

Just Say NO To Cardio! Fatburning Intervals Instead

Most researchers will agree that Interval Training is SO much more effective than long slow boring cardio for fatloss.

You can get your workouts done in half the time and burn far more calories long AFTER the workout finishes in comparison to regular cardio.

So why are SO many people STILL doing regular cardio?

You know the kind I mean right? the 20 mins on the stationery bike or treadmill keeping the intensity the same throughout.

You only have to set foot into a gym or healthclub these days to see the treadmills and cross-trainers all being pounded by frustrated members who haven't achieved fatloss yet.

Don't get me wrong, I'm not completely knocking regular cardio. It's ok for some stamina and endurance improvements and let's be honest it's better than doing absolutely nothing,

but purely for fatloss?

Definitely not.

Performing interval training instead (either after your weights workout or on your day off) will not only skyrocket your stamina but will also speed up your fatloss massively in comparison to regular cardio.

So what is Interval Training?

Interval training basically means any kind of sprint or activity lasting 0-90 seconds followed by a period of easy exercise.

You don't have to workout in a gym for intervals to be effective. They can be done in the park, with a skipping rope,on your bike provided the right structure is there.

By the end of the interval, you should be getting tired, but you shouldn't be gasping for air. Start conservatively and you will get the hang of it.

I explain it better in the video below that I made when I was at the gym with one of my good buddies (He's holding the camera for me actually and we filmed this just before our workout) : )

Make sense?

So anyway below are some sample interval workouts you can use starting from today whether you're a beginner, intermediate or advanced.

Interval Workout 1

5 minute warmup
90 seconds hard
followed by
60 seconds easy (or however long it takes to fully get your breath back)

Repeat above sequence x 4-6

Finish with 5 minute cooldown

Interval Workout 2

5 minute warmup
30 seconds hard
followed by 60 seconds easy (or however long it takes to get your breath back)
then 60 seconds hard
followed by 60 seconds easy
then 90 seconds hard
followed by 60 seconds easy

then back down to 60 then 30

Finish with 5 minute cooldown

I use all of these workouts (along with many others) with my private clients and, combined with a sound strength training and nutrition plan have gone on to see some great results.

For more free fatloss workouts you can go to my new network I'm building and see what you think

So do yourself a favor and just say no to cardio and perform fatburning intervals instead.

1 comment:

Mr Qixpoioi said...

Do you know the 2 biggest reasons men and women stop exercising?

1) Lack of time
2) Lack of motivation

Let's tackle "Lack of Time" today with 5 ways you can get your
workouts done faster. After all, no one should spend more than 50
minutes in the gym.

Here are 5 ways to cut time from your workouts.

a) Supersets

I use "non-competing" superset. This means, choose two exercises
for different muscle groups - and preferably completely opposite
movements. For example, choose a push and a pull. That way, one
muscle group rests while the other works...and you cut the rest
time you need between sets.

b) Choose a better warm-up strategy

Don't waste 10 minutes walking on the treadmill. Instead, use a
total body circuit of bodyweight exercises as a general warm-up, and
then move directly into specific warm-up sets for your first two

c) Pair dumbbell and bodyweight exercises together in your

This saves you time at home (you don't need to change the dumbbell
weight between exercises) and in the gym (you don't need to fight
for 2 sets of dumbbells).

d) Choose Intervals over slow cardio

The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.

e) Limit the use of isolation exercises

Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms
and shoulders if you want. However, if you only have 3 sessions of
45 minutes per week, isolation exercises must be the first to go.

In addition, don't spend more than 10 minutes per week on direct ab
training. It's not efficient and won't give you rock hard abs

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

Workout less, live life more,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Creator of Turbulence Training

PS - Don't know where to start?

If you are a beginner, start by reading Dr. Mohr's nutrition
guidelines...eating properly will be the biggest factor in your
early success.

Beginners should also start with the Introductory TT workouts to
prepare their muscles for the upcoming intense training.

For others, it's best to start with the Intermediate Level TT
workouts. If those aren't enough of a challenge, you can move onto
the Original TT workout and follow the 16-week advanced program
right through.

If at any time you need a break, try the TT Bodyweight 4-week plan.

And then finish off with the TT Fusion Fat Loss program followed by
the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
Advanced TT fat loss workouts.

After that, choose between the TT for Women or TT for Muscle
programs to help put the finishing touches on your physique. All of
these are included as bonuses with Turbulence Training.

Get started on the road to fat loss with your very own copy of
Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====