Why Weight

The Key to Fat Loss - Exercise

By Simon Dainton


Look no further. This article could be the holy grail to losing excess bodyfat. It contains the basic ingredients needed to accelerate fat's banishment from your body. In a matter of minutes you will be armed with the secret formula that could guarantee your success indefinitely.

To get fat loss results you don't need to exercise like a person possessed, 5 or more times a week. You just need to train smarter. Let's focus first on what many of you may already do too much of - cardio.

If you want to do the cardio, make sure it's effective. Don’t waste your time on steady-state, single speed work - not while trying to lose fat. Perfrom interval work instead.

Warm up for 5 minutes on the machine of your choice, before taking the pace up to an intensity that feels like an 8/10. Feel like you are making this interval count. Hold it there for 30 seconds, then drop the pace down and continue to move for 60 seconds, at a 4/10 level of intensity. Use this ‘down’ time as your recovery, but keep moving.

Crank the pace up again to an 8/10 level and work hard for a further 30 seconds, before reducing the pace once more to a 4/10 for 60 seconds. Repeat this pattern for up to 6 repetitions. Finish your workout with a 5 minute cool down, at a 3/10 intensity level. Do this 2-3 times a week and you will fry body fat in less than 20 minutes – guaranteed.

If that formula proves too easy, increase the work interval and reduce the recovery. That could mean a 40-60 second work interval, and a 30-50 second recovery period.

Here's a quick summary of this cardio magic:

Warm Up: 5 minutes at a 4/10 intensity
Work Interval 1: 30 seconds at a 8/10 intensity
Recovery Period: 60 seconds at a 4/10 intensity
Work Interval 2: 30 seconds at a 8/10 intensity
Recovery Period: 60 seconds at a 4/10 intensity

Continue for between 3 - 6 work intervals. Finish with a 5 minute cool down at a 3/10 intensity.

Once 6 intervals becomes manageable, increase the work period and reduce the recovery.

You will very quickly find the level that works for you by looking in the mirror once a week, since the mirror never lies. Once you find the work/recovery ratio that works for you, stick with it and increase the pace.

To get the results that you want, strive to work hard and be consistent!

Simon Dainton is a Certified Personal Trainer and founder of Fitstreet Personal Training in the UK. His Programs of Lifestyle change guarantee clients results, combining effective exercise, nutrition and lifestyle adjustments. For more information and to learn more about getting healthier, go to http://www.fitstreet.co.uk

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posted by Cheryl Levesque @ 2:25 PM