Fat Loss Means Intervals!

For many years it was thought that the only way to lose weight and burn fat was to follow a low intensity aerobic programme. But research has shown the opposite. To burn fat and maintain lean muscle mass Interval training is the most effective cardio tool for rapid fat loss.

Continuous aerobic exercise has been used for many years by people trying to lose weight and burn off excess body fat. The theory is that it takes the body 20 minutes to activate the aerobic or glycogen system. But the body’s response is to increase the Stress Hormone “Cortisol”. To counteract this increase, Interval Training is the secret.

High intense sprints or intervals with active rest in between, reduces the amount of Cortisol produced after exercise. Interval Training uses the chemical ATP which burns more fat than the traditional glycogen burning approach.

According to World renowned Strength Coach Charles poliquin there are several disadvantages to aerobic training:

v It reduces aerobic power

v The greater the aerobic base the lower the anaerobic power

v Oxidative stress in outdoor activities – produces Cortisol which oxidises the brain

v Its correlated to osteoporosis

v Alzheimer’s Disease is correlated to aerobic volume

v Increase incidence of mononucleosis

v Lowers the immune system – Triathletes and marathon runners are always ill

v Lowers trace minerals such as Zinc – leads to increased infertility

v Increase Cortisol produced overall

v After 8 weeks muscle mass is lost over body fat

v Slows down the metabolism over time

v Aerobic training is inferior for Fat Loss

Research shows that aerobic training worsens power and strength but strength training improves aerobic endurance.

Below is an example of an Interval Training Programme.

For best effects wear a Heart Rate Monitor:

o Warm up for 5 minutes on a treadmill at a moderate walking pace on a 1% Incline.

o Heart Rate should be above 120- 130 BPM

o Sprint as fast as you can for 45 seconds – Heart Rate should be above 170-180BPM

o Take active recovery by walking for 5 minutes

o Repeat up to 6 times

o Cool down for 5 Minutes by walking until heart rate returns to sub 120BPM .

Lose 30 Pounds in One Month – How to Lose 30 to 40 Pounds in a Month Without Weight Loss Surgery?

For steady results many people opt for the weight loss surgery. But the fact cannot be ignored that such surgery can gift you serious complications in future. To avoid such complications and probable scars it is always advisable that one should opt for healthy measures. Actually, such healthy measures can be cardio workouts, aerobics and low calorie diets. They can help you to lose 30 pounds within a month and that too very easily.

Tips to lose 30 to 40 pounds in a month with weight loss surgery?

1) Low calorie Diet: Losing weight can be a very difficult task. Moreover, if you opt for low calorie diets then you must bear the fact in mind that the result would be temporary. Actually, the moment you return back to your normal eating habits you start gaining weight again.

Here is the list that would help you to pick up the low calorie food items very easily:

* Vegetables are actually almost calorie free. You can opt for broccoli, mushroom, red peppers, watercress, mushroom, boiled potatoes, swede, celery and brussels sprouts.

* Fruits which contain low calories are chayote, melon, apricot, grapefruit and currants etc.

* Meat products which come in very low calories are ground turkey, beef, lean ham, lower fat hot-dogs, white eggs, Canadian bacon and low fat cheese.

2) Cardio Workouts: If you pick up the wrong cardio workouts then instead of getting better results you might end up in lamenting. Thus you need to be very cautious even while selecting the workouts. The best cardio workouts which can help you to lose 30 pounds within a week are as follows:

* Rowing: This is an excellent cardio workout that can help you to develop the strength of your upper body. In fact, this fat burning exercise would help you to lose weight at ease.

* Hiking: This workout can efficiently tone up the lower portion of your body.

* Jogging and Brisk Walking: These work outs have the potential to burn calories at a very steady pace.

* Aerobics: They are simply the most interesting workouts a one can exercise them for long hours without any second thought. Actually, to add more spice you can even add some music in the background. Intensive workout would burn calories in the form of sweat which would ultimately result in weight loss.