A recently published research experiment on sedentary men with high blood pressure showed that in just 3 months of playing soccer twice a week, there was a fall in blood pressure aswell as a percentage of bodyfat amongst subjects. Far more than doing moderate-intensity cardio like swimming or running.
The experiment was carried out by the University Of Copenhagen as part of a long-term project on soccer and health.
The researchers of the experiement concluded that based on the results, soccer can be recommended as part of the treatment for high blood pressure and for fat loss aswell.
What does this mean to us?
Well, soccer is fundamentally a form of interval training although the work and rest periods are randomized.
It's also multi-directional and multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact).
Basically this study suggests that open interval training, using multiple movements and directions is far more effective for fat loss when compared to long slow steady state cardio.
Finally some research that makes sense! It's what I've been saying all along.
Use short burst workouts like circuit training and intervals to burn more body fat that will help you to create metabolic disturbance.
I get alot of questions asking what the best fatloss workouts are.
Good question this...what IS the best fat loss workout?
Having researched over a thousand different workouts during my 13 years as a fat loss coach and tried and tested every single one on both myself and my clients, I can safely say now that the best fat loss workouts are the ones that create the most metabolic disturbance.
This is how many calories you burn both during and after exercise known as EPOC (Exercise post-oxygen consumption).
This won't happen if you do long, slow, boring, steady state cardio like jogging or swimming.
You'll only create metabolic disturbance (EPOC) by performing weights and interval training.
Don't get me wrong, I'm not knocking the long slow cardio workout, it's just that it's not the best for burning body fat that's all.
Interval training is research-proven to be far more effective for burning calories.
It can be done on a treadmill, on a bike, with weights or just your bodyweight.
Below is a great barbell circuit I've devised for you that can be done instead of your intervals. It still works in the same way as if you were doing your intervals on a treadmill or bike and you'll also create metabolic disturbance aswell.
Have a play around with the weight,although you may want to select a weight that you can comfortably shoulder press because when you come to this exercise, you don't want to be changing the weight around.
Here's what it looks like on paper:
8 x Regular Deadlifts 8 x Romanian Deadlifts 8 x Upright Rows 8 x Front Squats 8 x Shoulder Press 8 x Lunges
Rest for 1/2 minutes then repeat that 3 times. Killer !!!
Train hard and be strong,
Sam
> Let me know how you go in the comments section below <
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 then 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 then 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.
