The Best Way to Burn Fat
Interval training is the best way to burn fat and is better than long, slow cardio. In an interval training workout, you'll do short intervals of hard exercise alternated with short intervals of easy exercise. And yes, even beginners can do interval training.
In each interval training workout, you'll be asked to exercise at a specific intensity. Here are the guidelines for judging your intensity.
(NOTE: It is difficult to estimate what your heart rate will be a given intensity. That is why we do not rely on heart rate monitors for this type of workout.)
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- Level 1/10 - Standing still at rest
- Level 3/10 - Recovery level - I.e. walking at a slow pace
- Level 6/10 - Regular long, slow cardio pace
- Level 7/10 - Beginner Interval Intensity
- Level 8/10 - Intermediate Interval Intensity
- Level 9/10 - Advanced Interval Intensity
- Level 10/10 - Running for your life! (No need to do intervals at this pace, ever!)
Here's a real-life example of a beginner workout program.
Trust me, this might sound totally different from your regular workouts, but interval training truly is the best way to burn fat.
Let's say a beginner exerciser regularly walks at 3.5 mph on the treadmill for 30 minutes. That means they are exercising at a 6/10 level of intensity when they are 3.5 mph.
In order to beginner interval training at 7/10 intensity, they must increase the speed or incline of the treadmill. I recommend that you do NOT increase the incline of the treadmill beyond a 2% grade because that can quickly lead to tight calves.
Instead, you should increase the treadmill speed. In this case, our beginner exerciser will do interval training at about 3.8 mph. Each interval only lasts 30-60 seconds.
You might need to go through a brief "trial and error" period in order to find the right intensity level for your interval training. However, always be CONSERVATIVE and do not exercise beyond your capacity. Train hard but SAFE.
There are many ways to do interval training. If your knees are too sore for the treadmill, there is always the bike or swimming or rowing (or even the elliptical machine). You can even use Kettlebell Swings, Dumbbell Swings, Bodyweight Circuits, or running in place.
I guarantee you will burn fat, get fit, and improve your health with interval training, and quite possibly never have to do regular cardio again.
Interval training is simple, but truly is the best way to burn fat. If you've never done it before, start easy and use the program outlined above.
As you get more advanced, you can begin to use advanced interval training intensity levels, plus you can learn more of my interval training techniques such as kettlebell training or bodyweight circuits.
Those are also some of the best ways to burn fat - and no matter which way you do it, interval training is better than cardio.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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