Efficient fatloss training

Ask 9 out of 10 trainers that best method for quick and efficient fatloss and their response is likely to be interval training. But what an interval? Basically any intense exercise or movement that cannot be sustained for more than an “interval” of seconds or minutes.

The logic behind this principal states that by spiking heart rate to maximum, this form of “aneroebic” (meaning beyond aerobic) exercise requires the heart to pass back through the aerobic zone and expend more calories over the course of the day for recovery.

But while this looks good on paper (and works very well), not all intervals are created equal. Because the body adapts to any form of exercise, you will eventually burn fewer calories with the same interval program. With this in mind, the key to avoiding fatloss plateaus is switching up the lengths of your intervals as you progress.

Lets take a look at a typical interval program over a three month period:

Month #1/3:

Interval length: 60 second continuous intervals

  • Jumping Jacks
  • Burpees
  • Treadmill sprint

* Repeat this sequence back to back 1-3 times with a three minute rest period in between each.

Now, this is a fairly intensive routine which will do some serious damage to your fat and in order to progress you can add a set or lower your rest period with each successive week. After around four weeks however, it will be time to change the nature of the routine itself. Because the body adapts to exercise selection last, this can be done by simply changing rest periods during the set itself.

Month #2/4:

Interval length: 20 second on/10 seconds off

  • Jumping Jacks
  • Burpees
  • Treadmill sprint

* Perform 3 bouts of prescribed length for each exercise and then move on to the next. Repeat this sequence 1-3 times with a three minute rest period in between each.

As you can see, the only variables which has changed here is including a short rest period between each interval. The beauty of this strategy is that it allows us to ramp up intensity while exposing the body to another type of interval. Progress can be achieved every week by adding an additional 20 second interval to each exercise.

Cycling this sequence over the period of 4-5 months, this simple sequence performed 3-4 times per week holds the potential to vastly improve body composition without adaption.

For further questions and our fatloss workout of the week,  contact me at chris@peakfitnesslakeland.com

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