When it comes to fat loss, slow and steady you lose the race. "According to the American research published in the magazine 'Obesity', men and women who made 300 hours of cardio over the course of a year lost an average of only 5 pounds, "said Craig Ballantyne, owner of TurbulenceTraining. "That's 60 hours of cardio to lose a pound!"
A more intense training, in short bursts, burns calories more quickly and burns more fat in general. And unlike long, slow cardio sessions, intense training keeps you burning fat even after your training is over, says Martin Rooney, director of Parisi Speed School and author of "Ultimate Warrior Workouts."
It's not all about adding exercise, though. For fat loss, the two best exercises to eliminate, says Ballantyne, are "the fork to the mouth and the beer can."
"You can not go out and train with a bad diet," said David Jack, director of Teamworks fitness in Acton, Mass. "If you're training and then you eat about 400 extra calories of garbage, that's what burns your training. It does not make sense. "
You've been warned. Get away from the tortilla chips and the treadmill and try these five high-intensity training strategies to burn fat quickly.
Men and women who did 300 hours of cardio over the course of a year lost an average of only 5 pounds. That's 60 hours of cardio to lose a pound!
Craig Ballantyne, owner of TurbulenceTraining. com
Work hard, recover and repeat
Interval training, that is, during periods of high intensity exercise alternated with short rest periods, not only burns more calories than traditional cardio training, but also increases the Your body's ability to burn fat through the production of hormones.
"[With intervals] you have a greater increase in growth hormone, a fat-burning hormone, and adrenaline, another fat-burning hormone that also helps suppress appetite," Ballantyne said.
Interval exercises are not only shorter than traditional cardio training but also make you more fit, in fewer sessions, he adds.
"There are two ways to increase cardiovascular fitness, by increasing the delivery of oxygen to the heart and lungs or by increasing the use of oxygen at the muscle level," Ballantyne explained.
The steady state works by increasing the supply of oxygen to your heart and lungs. The intervals, however, work on your muscles, helping them to use oxygen more efficiently, so that your heart does not have to pump so much to make them work.
Get on an exercise bike and start your own interval training program with this Ballantyne guide:
Start with a regular warm-up. When you have finished that, pedal at a rate that is 20% more energetic than your normal cardio intensity. After 30 to 60 seconds, lower the intensity at a rate that is half the intensity of a normal cardio workout.
"This is important," Ballantyne said. "If you do not turn it down to 'easy' during recovery, you're not doing anything other than a regular cardio workout, and you will not be able to work hard during the interval portion. You want two extremes: hard and easy. "
Alternate periods of 30 to 60 seconds of hard work with 30 to 60 seconds of smooth pedaling, for six to 10 intervals, to complete your session. As this becomes easier, increase the intensity of each interval, work more time during the hard part, shorten the rest periods or add more intervals. Repeat three or four times a week.
Speed race: as intervals but shorter
If you have not run since a coach blew a whistle in your ear, you're missing a natural, but extreme, interval training, which You can pay dividends for something more than just your legs.
"Sprinters do not simply have flashy buttocks, they have huge arms and shoulders, too," said Nick Tumminello, director of Performance University. "You can not get more than one natural exercise for the whole body." A quick warning, though: If you're not used to explosions like these, Tumminello says it's easy to pull a hamstring and have to stop your training, and its results. He suggests following these tips to start safely.
Do a speed race on a hill. The impact on the joints is less, says Tumminello, which can help you avoid injuries.
"The floor basically hits the leg before, which forces you to open your hips a little more," he said. "And you can not go that fast, so you're less likely to pull on a muscle while you get the same a high intensity workout. "
Do you live in a flat area without hills? Instead of the accelerate start approach, start your speed races by accelerating from a short jog.
"Most hamstring pulls start in the initial explosion," said Tumminello, but he adds that the change of speeds can keep the legs safe.
On a local track, jog on the curve, and then do a speed race of up to 10 to 20 yards on the straight. Continue the sprint races at intervals in this way.
To maximize the benefit and lower the risk of injury, keep speed races in the shortest segment. No more than 50 yards per race. This will help you maintain a high intensity all the time, says Tumminello, and prevent you from losing it, which can lead to injuries.To increase the overall results of your speed race training, increase the number of speed races instead of making them longer in distance.
When you're starting out, do a speed race workout only once a week. You will be surprised at how painful you are with the training, even in the abs. Once you are used to the stimuli, Tumminello suggests increasing it to only two sessions per week, mixed with other gym exercises. Leave at least two days of recovery between speed race workouts.
Burn fat and develop muscles at the same time
You do not have to run, ride a bike or perform any traditional cardio exercise to get a high intensity workout that burns fat. By combining the strength exercises that opposing muscles work, you can develop the muscle, keeping your heart rate high and maximizing fat loss.
"For example, I can run more and do a lunge with dumbbell and then I'm going to do a pull-up," said Jack. During lunges, the arms and back rest, while the legs rest during the pull-ups.
Jack uses these pairs of exercises to do the increasing density training, an interval protocol with a built-in challenge. "The basic concept is that you're trying to do more work in the same amount of time," he said.
To test this challenge: Choose two exercises that use opposite movements or work completely different muscles. It combines a push exercise and a traction exercise or a movement of the lower half of the body with a movement of the upper part of the body. As an example, consider a dumbbell bench press and an inverted row.
For each exercise, choose a weight with which you can perform 10 repetitions. Alternate between the exercises, performing only five repetitions of each movement, with the weight of the 10 repetitions in each series. Rest the necessary between the series and the pairs so that you can complete each series of five without failing.
"Your conditioning and strength-endurance will determine your recovery time," Jack said.
As with cardio intervals, strength intervals will not work if your repetitions are not high intensity. "The 'off' round should be long enough for the 'on' turn to be effective", explained Jack.
Continue to alternate the exercises for a defined time. 10 or 15 minutes, for example, keeping track of the total number of series you can do. In subsequent sessions, try to beat your score by finishing more series in the same time or ending the same number of series, but with more weight.
The density training sessions are great to add at the end of a traditional strength training, says Jack.
For a full density training session, he suggests performing multiple blocks of time in the same session, using new pairs of exercises for each. Other couples that you recommend are a squat with a one-arm dumbbell, a reverse thrust with push-ups or pulls, deadlift with dumbbell presses up or squats split with a paddle exercise.
Countdown to a better body
Countdown exercises also use pairs of exercises and are a motivating way to finish a workout, says Mike Wunsch, performance director at Results Fitness in Santa Clarita, California.
"They will keep you engaged in what you are doing, you have to keep track and pay attention," he said.
In each round of exercise pairs, the training involves one repetition minus each movement, going down from sets of six to five, to four and so on, until the count reaches zero. That line-of-arrival mentality can motivate you.
As with density training, Wunsch recommends accompanying the opposite exercises for the countdown, but it also suggests choosing movements that have a rhythm. Movements like kettlebell, squats and push-ups work well. Wunsch says throwing and hitting the anti-stress medicine ball can add to the fun.
"I stay away from rope work and other movements in which knees dominate, however," said Wunsch. Movements like these, he explains, can result in injuries, if you wobble while performing the exercises at a rapid pace. For the same reason, it is also advisable to avoid movements such as thrusts with dumbbells.
To test your own countdown, choose a couple of exercises from the following Wunsch list. Start by doing six repetitions of the first exercise and then six of the other movements. Go back to the first exercise and do five repetitions, and then do five repetitions of the second exercise. Continue alternating in this way until you reach zero.
In each exercise session after that, add one repetition of each exercise, says Wunsch. If a countdown is not enough, choose a second pair from the list of exercises or create your own pair of opposing moves.
Exercise pairs suggested by Mike Wunsch: Halterion swing with squat thrust Launch side of the medicine ball with medicine ball hit Jump with lizard Squat with lizard
Submit your body to a storm
You can not beat a candy bar
"A young man may be able to achieve fat loss without changing his diet, but in most cases, even the best workout can not overcome a bad diet," said Craig Ballantyne of TurbulenceTraining com.
While interval training is one of the most effective ways to burn calories and fat, it is still difficult to lose that pound alone with exercise.
To understand why, take a look at this calorie expenditure equation for men in the "Journal of Sports Sciences": Calories = [(0, 2017 x age) + (0, 6309 x heart rate) - (0, 09036 x weight) - 55, 0969] x time / 4, 184.
With that formula, a 29-year-old man weighing 180 pounds, performing a 20-minute interval workout with a heart rate average of 150, it burns only 139 calories.
Now imagine that the same man eats a pepperoni pizza that night (although it would certainly be a strange choice for an athlete looking to burn fat), with each serving reaching 300 calories. If you choose to eat four servings instead of three, you'll probably finish the fourth in about 45 seconds. To burn that, I would have to perform intervals at the same pace for almost 45 minutes.
Note: Women can calculate a similar scenario with the following equation: Calories = [(0, 074 x age) + (0, 4472 x heart rate) - (0, 05741 x weight) - 20, 4022] x time / 4, 184.