Welcome to Weight Loss
Fat Loss Book Article
This is a selection made from among articles on Fat Loss Book. For a permanent link to this article, or to bookmark it for future reading, click here.
The Best Cardio Intervals for Fat Loss: Part 2
from:By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Variety is one of the keys to keeping that fat loss coming.
So not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks.
So you need to change your training program every 4 weeks. To modify your interval training workouts, you can…
switch exercise methods (and even use bodyweight exercises for intervals)
increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
increase or decrease the number of intervals per workout
increase or decrease the rest time between intervals
First, let’s take a look at the interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…
Sprinting outdoors (and hills might be the absolute best)
Strongman movements (Farmer’s walks, tire flips, car pushing)
Bodyweight interval circuits
Treadmill running
Stationary cycle (upright preferred)
Stairclimber
Rower
Swimming (only works for competent swimmers)
Elliptical & Crosstrainer machines
Okay, so how long should you do intervals and how the heck do you do bodyweight exercises as interval training?
First, I stand by what I said in Part 1. There does not seem to be a “best” interval training program. But that is good because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.)
Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.
15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.
If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, I don’t think there is any proof that you will get better results.
Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.
30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.
45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.
60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.
120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.
5 minute intervals
Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.
Beginner vs. Advanced
If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. 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.
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.
My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts - just like you must vary your strength training workouts.
Intervals are the secret to success,
CB
P.S. Do you need to lose a post-vacation belly?
“Craig, I just wanted to let you know that I’ve been using your Turbulence Training System to whip myself back into shape after a vacation and too much time in front of the computer getting a couple of projects completed and I’ve dropped 10.2 lbs. of bodyfat in the last 28 days. As a fellow fitness professional I can safely say that it’s the best and most efficient approach to improving body composition that I’ve come across.”
Pat Rigsby
President
The Fitness Consulting Group
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
Fat Loss Book Specific links
Howie Mandel Spreads Holiday Spirit
- Howie Mandel helps an office worker (played by DJ Qualls) make his holiday shopping seamless, time efficient, while saving a lot of money and getting free shipping on everything.
-- http://www.youtube.com/
New Rap Music
- Search Emerging Artists & Help Vote Them Into Stardom. Join Today
-- http://www.ourstage.com/
TidalTV
- Today's Hit Shows. Classic TV. Plus the Best Shows You've Never Seen. Watch it all Now for Free on TidalTV.
-- http://www.tidaltv.com/
Fat Loss Book News
A children’s book review - The Union of Grass Valley
A children’s book review The Union of Grass Valley, CA - Later, Carole chronicled her story and how it morphed into a community event in her book, “From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction,” ... |
Fat Loss 4 Idiots Forum offers a Support Book for FatLoss4Idiots - PR Web (press release)
 PR Web (press release) | Fat Loss 4 Idiots Forum offers a Support Book for FatLoss4Idiots PR Web (press release), WA - John Davenport, founder and administrator of the Fat Loss 4 Idiots user forum has written a support guide for men and women who wish to lose the most weight ... |
Mike Huckabee Writes Whiny Book About How Awful Everyone Else Is - Wonkette (satire)
 Wonkette (satire) | Mike Huckabee Writes Whiny Book About How Awful Everyone Else Is Wonkette (satire), DC - He freaked and lost an actual 4500 pounds and wrote a book about how he became un-fat. It was a success because, for some reason, illiterate people will buy ... |
Today's Topic: Health & Kids - USA Weekend
Today's Topic: Health & Kids USA Weekend - You'll save almost 200 calories and 11 grams of fat! It's a given that smoking is dangerous. But I recently read an article in the "Journal of Family ... |
The Highs and Lows of 2008 In NASCAR - Insider Racing News
The Highs and Lows of 2008 In NASCAR Insider Racing News - As auto racing’s premier series, NASCAR has grown fat and rich. The France family has maintained tight control over every aspect of their organization and ... |
Lots to watch out for on a high-protein diet - Nashua Telegraph
Lots to watch out for on a high-protein diet Nashua Telegraph, NH - Never confuse fat loss with water loss; it isn’t the same thing. • Reduced athletic performance. Low-carb diets can induce altitude sickness and muscular ... |
The Devil's In The Details - OfficialWire
 OfficialWire | The Devil's In The Details OfficialWire, NY - The sound of Fat Wallet/Empty Purse readers yawning is deafening me as I sit looking through the autumn mists at the calm waters of the Venetian lagoon. ... |
300lb Giant Climbs Mt Whitney - RockClimbing.com
300lb Giant Climbs Mt Whitney RockClimbing.com - Even with all of the additional physical activity (I’m sure I traded some fat for muscle), I have hovered within 5lbs of that weight to this day. ... |
Mississau Boot Camp Instructor Costs Health Clubs Millions of ... - PRLog.Org (press release)
Mississau Boot Camp Instructor Costs Health Clubs Millions of ... PRLog.Org (press release), Romania - Local Mississauga boot camp instructor and fat loss expert warns Mississauga citizens not to waste their money on overpriced personal training this New Year ... |
Andrew Jackson Rides Again, Triumphing Over Fat Cats: Joe Mysak - Bloomberg
Andrew Jackson Rides Again, Triumphing Over Fat Cats: Joe Mysak Bloomberg - Lest you think I unfairly emphasize her presence in the narrative, in an author's note at the end of the book, Meacham cites discovering, and quoting from, ... |