What is Interval Training for Fat Loss
What is Interval Training
for Fat Loss
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

The other day I saw a pack of joggers shuffling along the streets of
Toronto, and I wanted to go over there and yell at the top of my lungs, "If
you want to lose weight, why aren't you doing interval training for fat
loss?!"

It seems interval training for fat loss just still hasn't caught on with
everyone. So today, I'll explain...

What is interval training?

How can you do interval training for fat loss?

Who can use interval workouts for fat burning?

We've been using interval training since way back in the late ‘90s when I
was just getting involved in the fat loss industry. I was also using it with
athletes but you don’t have to be an athlete to do interval training.

A beginner can do interval training because all interval training means is
that you’re going to do hard exercise for a short interval and then you’re
going to bring the exercise intensity down to lower than normal intensity,
recovery intensity for a very short period as well.

I like to use this example, a beginner who regularly walks on a treadmill at
say 3.5 miles per hour, they would do their interval training at a short,
hard interval of maybe 30 to 60 seconds at 3.8 miles per hour and then
they’d drop all the way down to 3.0 miles per hour for a minute recovery.

So a minute hard, a minute off and that’s interval training for a beginner.

It’s still safe and it’s still going to be effective in increasing more what
I call life-specific fitness because really anytime we do activity in life,
it’s generally not a Sunday stroll.

We’re either climbing stairs or maybe we’re walking faster, trying to run
and catch the bus, but we’re not just going at a slow steady pace most of
the time.

That’s why I say interval training is more life-specific or life-applicable
in terms of its fitness benefits.

Also, research shows that interval training does work better than slow
cardio for fat loss. For a more advanced interval training session, it can
be done on any type of equipment – obviously, beginners can as well – or you
can do it outside, you can do hill walking or hill sprinting or running
around the track or you can do mountain biking or you have do biking inside
on a stationary bike or elliptical.

You can do anything you pretty much want here that can be done in short
bursts and then recover.

You start with your warm-up, your regular warm-up; you make sure you’re
really nice and ready to go, especially if you’re doing running because
running at high speeds can lead to injury. That’s why I like actually people
do interval training on the bike because you can’t fall off it unless you’re
really uncoordinated and you really aren’t going to get hurt.

However, sprinting at high velocities of movement can lead to injury a lot
more than just biking against resistance. That's simply why I like the bike.

After you do your warm-up for 5 minutes then you would go into your first
interval and I like to say exercise at an 8 out of 10 intensity level –
compare that to a 6 out of 10 which would be regular cardio - so you’re
doing it a couple notches higher than cardio.

Go at your interval pace for about a minute and then take anywhere from a
minute to a minute and a half break down at a very low recovery pace. I
don't care who you are or how fit you think you are, you need to take it
EASY during your interval training for fat loss recovery breaks.

That’s a big key here is a lot of people with the cardio mentality think
they have to keep their heart rate up high and they work too hard in the
recovery period, but if you were running on the treadmill at say 7 miles per
hour for your work interval, I’d like you to drop down to a 3.0 miles per
hour walk or if you’re biking and it’s Level 10 on a stationary Life Cycle,
then take your intensity all the way down to a Level 3 out of 10 for your
recovery.

Go very easy, it should be as easy as possible during your recovery period
so that you work very hard during the work intervals. That’s all we care
about.

It’s not how high your heart rate stays constantly elevated, but that you
work hard recover, work hard recover, and then you only need to do about six
of those intervals, then do a cool down, stretch any tight muscle groups,
and that’s it for the interval training.

It really should take about half the time of a normal cardio workout and
you’re going to get more fat-burning results.



About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Download Your Exclusive
Free Report!
 

The Dark Side of Cardio... And Other Over-rated Exercise Methods.

Simply enter your name and email address below and I will immediately send you a FREE copy of my controversial report about the most common exercis myths that are sabotaging your fat loss efforts. You will also receive a FREE subscription to my weekly Turbulence Training email newsletter containing free tips to maximize your metabolism, gain muscle and achieve success with your workouts. All these gifts are yours free as a thank you for visiting my website

E-mail:

Boost Your Fat Burning Program Immediately with the Research-Proven, Time-Tested Turbulence Training Workouts

You can download the program within minutes and get started today with a better way to workout for fat loss. No more slow boring cardio, no more long trips to the gym. Check out the this jam-packed, downloadable Turbulence Training package:

  • A 76-page e-book crammed with beginner through advanced workouts, giving you up to 26 weeks worth of fat-blasting workouts - VALUE of over $397
  • An exclusive one hour MP3 audio going over every detail of the Turbulence Training workouts and fat loss philosophy - VALUE $165

When I write montly workouts for clients, each 4-week program costs $100. But in the Turbulence Training E-book, you get access to four Advanced Fat Loss Workouts, and three introductory workouts that progress you from Beginner to Advanced. That 26 week package would easily be worth more than $397 if you were a private client of mine.

Plus, if you trained with me one-on-one, you would have to schedule your appointment 3-months in advance (my training schedule is booked solid~) at $150 per session. And if you had questions about Turbulence Training (like the ones I answer in the one hour MP3 audio program), an hour phone consultation would cost you $165. But instead, you get this in-depth audio interrogation for FREE as part of the Turbulence Training package.

  • Total Value of the Package is over $550. But you'll pay only $39.95.
BUT WAIT, THERE’S EVEN MORE!

1) Turbulence Training Fat Loss Nutrition Guidelines, by Dr. Chris Mohr, Ph.D.
(Retail Value = $24.99)

You need to eat right to lose fat, and this nutrition guideline shows men and women exactly which foods to choose, how often to eat, how much protein to get, and a shocking list of foods you MUST avoid to lose fat and improve your health. Dr. Chris Mohr, Ph.D., R.D., is one of the most respected Registered Dieticians in America, appearing on the Montel Williams Show, writing for Men's Health, Weight Watchers, and Prevention magazines.

2) Turbulence Training DB-BW Fustion Fat Loss 8-Week Program
(Retail Value = $24.99)

By combining a dumbbell exercise and a bodyweight exercise, you'll be able to do these Turbulence Training workouts even faster than ever before. Just wait till you try these workouts. You'll be blown away by the effectiveness of the dumbbell-bodyweight superset combinations. So fast, so simple, yet so efficient at burning fat.

3) Turbulence Training for Women 4-Week Program
(Retail Value = $29.99)
With both beginner and advanced versions, this program serves as a great add-on to the regular Turbulence Training program that hundreds of women have already used to lose fat and sculpt their bodies. All of these workouts can be done at home with a bench, a ball, dumbbells, and your own bodyweight.

4) Turbulence Training for Muscle 8-Week Program
(Retail Value = $24.99)

Burn fat, then build the muscle. Don't get caught without having a beach body. Once you lose all the fat you need, switch to this advanced muscle-building program to get the biceps, chest, and calves that will give you a "stand-out in the crowd" physique.

5) Turbulence Training Original 4-Week Bodyweight Program
(Retail Value = $19.99)
Sculpt your body without the need for any fancy equipment or even a set of dumbbells. This 4-week program contains beginner, intermediate, and advanced levels so that no matter what your fitness level, you can get a complete Turbulence Training work anytime, anyplace. Take this one when you travel for work or holidays, and you won't come home with any extra "baggage".

6) Turbulence Training 30-Days to Advanced Fat Loss Program
(Retail Value = $19.99)
Just what the title says. I designed this program for a personal trainer that I was training (Yep, I'm considered a trainer to the trainers) and we needed to get maximum results in only 30 days. By choosing the exercises that gave him the most results in the least amount of time, he was able to impress his clients (and get more clients) thanks to his TT fat loss.

7) Turbulence Training Advanced Fusion Fat Loss 4-Week Program
(Retail Value = $24.99)

The most challenging TT workout to date. This 4-week program combines advanced athletic moves with dumbbell exercises AND bodyweight exercises into one of the most intense bodysculpting workouts I've ever designed. Once you are finished with all of the Turbulence Training workouts, use this workout to build the body of your dreams in as little time as possible.


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 learn about the short workouts 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.

Fat Loss | Contact | Faq's | Testimonials | Free Report | Affiliates | Order 

Privacy Policy | Terms of Use | Disclaimer | Affiliate Agreement