Burning Off Body Fat With Interval Training

What’s the first thing anybody does when they want to lose some pounds? That’s right, they hop on the first cardio machine available and go at the same slow, boring pace for hours at a time day in and day out. Tried this before? IT DOESN’T WORK!

So, why do we all so stubbornly keep doing the same old, outdated aerobic training? Because naturally we think that the more time we spend doing something the better the ensuing results will be.
But sometimes we just need some good old, direct scientific evidence proving what we already know to be true:

Aerobic Training Alone For Fat Loss Doesn’t Work!

Landmark Aerobic Training Study:

Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN. Influence of diet and/or exercise on body composition and cardio respiratory fitness in obese women. Int J Sport Nutr. 1998 Sep; 8(3): 213-22.

The addition of 45 minutes of steady-state aerobic exercise 5 days per week for 12 consecutive weeks had ZERO EFFECT over dieting alone!
So… let’s get this right…

45 minutes of aerobic exercise 5 times per week for 12 straight weeks = 45 hours of wasted training!
That’s 45 hours of your life GONE FOR NOTHING! That could have been extra time with your friends and family. That could have been extra time put into getting that big promotion you’ve always dreamed of. That could have been some much needed sleep time. That time could have been whatever you wanted it to be, but one thing is certain: you will never get that time back!

Aerobic training… WE HATE YOU!

So What Does Work for Fat Loss?

Interval training consists of alternating between bouts of maximum effort and active recovery for the most potent fat-burning, muscle-building stimulus around!

Traditional approaches to cardio for fat loss have focused solely on exercising in the fat-burning zone (FBZ), also know as the aerobic zone, by performing steady-state aerobic exercise of low to moderate intensity for long-durations. However, aerobic exercise alone has not only failed at producing significant fat loss, it can actually cause you to store fat (think trouble spot areas) and lose muscle!
So what’s the alternative? Exercising in the carb-burning zone (CBZ), also know as the anaerobic zone, to make your workouts dramatically shorter and more effective.

The key to rapid fat loss cardio is to deplete your body’s glycogen (the stored form of carbohydrate in muscle) tank so that your body starts using fat (both dietary and stored body fat) as it’s primary energy source at all other times of the day. You will literally be burning fat 24-7. In addition, this form of training not only burns a ton of calories during the actual workout but has a serious AFTERBURN effect which will have you burning more calories for hours and hours (some studies suggest anywhere from 12-24+ hours) after your workout is completed. This phenomenon is know as Excess Post-Exercise Oxygen Consumption (EPOC) and describes the energy expended by your body in the recovery of your metabolic rate back to pre-exercise levels.


Think about the elite bodies of some of the most famous athletes in the world:

David Beckham

Kobe Bryant

Mia Ham

Terrel Owens

Gabrielle Reece

Amanda Beard

These ripped, chiseled bodies were built while playing stop-and-go sports.

These rare athletic physiques were molded through intervals: alternating between bouts of maximum effort and active recovery periods.

You need more proof?  Here’s me when I weighed over 300 pounds

And here I am after I lost over 100 pounds with strength training and Intervals.

No more Omar the Tent Maker shirts for me.  No more injuring myself trying to burn off fat with steady state cardio.

If your body is built for distance running that is great.  However, if you are overweight then your body is not designed for long distance steady state cardio.  All you will accomplish is damaging your metabolism and distroying your chances of reaching your fitness goals.

Please visit my website at www.fc-nation.com for more information on Interval training.


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