Fat Loss

Question:

What is the theory behind interval training? I always do interval training as they say it is the best to lose fat. They say with high intensity interval training you burn fat all day long. If there are carbs in the muscle wouldn’t those burn? I am a little confused about when fat burns and when muscle glycogen is burnt for energy. 

Answer:

The theory behind interval training is as follows:

It is a myth that low intensity cardio training is best for fat loss just because more fat is burned for fuel as a percentage of the total calories burned.

When you exercise, you are always burning a combination of fat and carbohydrates (in the form of glycogen - the stored form of carbohydrates). This ratio varies depending on the type of training you do.

Low Intensity (L.I. for short) burns about 50% fat for fuel while High Intensity (H.I.) burns about 40%. This is not a big difference.

Say, for example, you burn 100 calories in 20 minutes of L.I. work compared to 160 calories in 10 minutes of HI work, you’ve still burned more total fat doing HI.

Low Intensity
100 calories x 50% = 50 calories

High Intensity
160 calories x 40% = 64 calories

High intensity interval training will also boost your metabolism long AFTER the workout is done due to the increased demand on your cardiovascular and muscular system. This doesn’t occur with low intensity cardiovascular training. This is the reason it is said that interval training burns fat all day. Your body will also be burning carbs at the same time, of course, but since your metabolism has been raised, you will be burning more fat too.

The basic idea when you’re trying to lose fat is to create a caloric deficit. The type of training does not matter as much as creating that deficit. High Intensity training just creates the deficit more efficiently than Low Intensity training.

To become a fat burning machine and increase your fat loss, most people know, that you need to increase your metabolism by working out and adding lean muscle mass to your body.  When you live your life in a very healthy way you will enjoy many other benefits.  For this Fat Burning Machine guide we are going to look at how you can use intensity, volume and frequency and progression to lose weight and keep it off forever.

Of all the people I see working at the gym performing weight training or resistance training most are spending too much time with the exercise and not working hard enough.  They will burn very little fat with this low intensity workout.

The key elements to train for lean muscle and strength is the proper application of three vital elements.

The secret I’ve found is that training for lean muscle and strength requires the proper application of three vital elements that are often overlooked by those who try it.  These three elements are:

     1.   Intensity

     2.   Volume & Frequency

     3.   Progression

The intensity is how hard it is to perform for you, given your current physical condition.  The volume and frequency are how much weight you use and how often you perform the exercise. The progression is related to how much the demands increase from workout to workout. You will become a fat burning machine with these 3 key elements.  The Fat Burning Machine system will take you from beginning to lose weight to learning how to keep the weight off permanently.

It is essential that you keep the number of your weekly workouts in check and remember not to workout for too long.

Two entirely different forms of exercise are fat burning aerobic and anaerobic exercise. In fact, they are complete opposites.

The definition of Aerobic exercise is high volume and frequency, low to moderate intensity, and not much progression. Anaerobic exercise, or weight training, must be performed at a high intensity, lower volume and lower frequency, and with progression to be as effective as possible. Only with anaerobic exercise will you become a fat burning machine.

Performing weight training at a low or moderate rate of intensity will not give you significant muscle or strength building beyond a few weeks.

The goal is simply the combination of sufficient intensity, coupled with increasing either the number of repetitions of a weight training exercise or the amount of weight used each and every workout. This will keep your body evolving into the ultimate fat burning machine!

When you are creating an effective and efficient workout routine for maximizing your workout and minimizing the time spent in the gym remember to pay attention to the details.  Why?  Because perhaps even more important that the workout itself is the rest period that follows.When you get adequate rest and enough sleep you will become stronger and increase your muscles.

When you strength train in the proper way you are causing small injuries to your muscles. When you allow your body to restore itself, it will overcompensate and increase the amount of muscle that you have. 

 If you workout again before that process is completed, you’ll experience lackluster results, if any, muscle building or fat burning results. You will also be overworking your muscles to the point where they will not respond to your workout.

So make sure to get proper rest between workouts, which typically means a minimum of 1 to 3 full days of rest between properly executed resistance workouts.

Many women are saying “But I don’t want to get bigger, I want to lose weight” after they hear that you need to add muscle to your body to be sure that you will become a fat burning machine!” 

But this is such a shame, because it’s very unlikely to happen, and countless women are losing out on these fat burning benefits because of it. 

You see, most men and almost all women simply lack the necessary genetic traits required to produce such muscle gains that would cause them to look bulky or overly developed to most people. Among these traits are muscle fiber makeup, testosterone levels, muscle belly length, and other traits.

Those competitive bodybuilders you’ve seen on TV and in the magazines are the genetic cream of the crop for muscle development and they are typically on heavy doses of anabolic steroids, growth hormone, and other bodybuilding drugs. 

 Don’t be fooled by these images, or those that scare you into thinking this way. Do you realize that you will actually be getting smaller because you are replacing the fat on your body with lean muscle and lean muscle is more compact that fat.

Whoever you are, if you want to be in the best position to succeed with you fat loss and also your fitness goals you will perform properly conducted intense resistance training.

But make sure you understand and apply the three critical Fat Burning Machine principles I discussed above.   

Here they are again:  Intensity, Volume and Frequency and Progression.

If you do not apply these three elements your ability to burn fat and get the lean, strong, and healthy body you deserve eventually will leave you unhappy with your results.

There are a number of reasons one might consider speeding up their metabolism and there are many ways this can be achieved. The most important reason for most people is to burn fat. Many fat burning methods exist and the most effective is to increase your metabolic rate, thereby increasing the amount of calories being burned.

Increasing the amount of activity that you perform is a great way to begin. Simply defined, the more active you are, the more your body needs energy and as a result more calories are burned.  There are many ways in which you can increase your level of activity. One easy way is by taking a quick walk on your lunch hour or in your spare time. That’s right; this one simple method can lead to the burning of more calories and therefore stop your food from converting into fat

Here’s an informative guide to boosting your metabolic rate even further:  How to Speed Your Metabolism

Another way to speed your metabolism is by consuming certain foods. Spicy foods are one type of food that can elevate the rate at which calories can be burned. More foods that fall in this category are almonds and peanuts. Scientists have discovered that by eating around 70 almonds a day, you can actually burn quite a bit of calories.

Consuming your meals on an even and regular schedule is also very important. If you eat large meals only a few times during the day, you can actually slow your metabolism down and actually gain more weight. By eating smaller meals more frequently during the day, you can keep the calories burning and continue an even rate at which your food is transferred into energy.

Click on the following guide for more information o n the top foods that help you burn fat: Negative Calorie Foods List

Most of us are not conscious of the fact that there are certain exercises that can elevate your metabolism even after you’ve finished them. High intensity interval training is one example. Interval training can be performed by running at a high rate of speed then followed up with a similar duration of jogging. This activity stops your body from completely recovering which leads your system to working harder for an extended period of time. Interval training has been shown to be much more efficient at burning off more calories that most other conventional exercises.

Developing your muscles is another important ingredient in order to speed your metabolism. Studies have shown that an additional fifty calories per pound of muscle in a day are needed by our bodies. So, as you can see, weight lifting can significantly increase your caloric consumption.

Weight lifting and interval training are the same in that they both can raise the amount of calories that are burned even long after you’ve completed the training session.

So, to sum it all up: Interval training exercises, eating smaller, more frequent meals during the day, and lifting weights, light or heavy, are the most effective ways in which to speed up your metabolism

.

You can very well boost your metabolic rate to over 1000 calories in one day if you follow this approach.

Click on the link for some great information on the best exercises to help you burn fat: Exercise Guide to Burning Fat

One may give up with the claim that it is impossible to lose belly fat, but I won’t let that ONE be you! Losing fat around your mid section is not hard, and if you know the A-Z of losing body fat, you will find it quite easy to see the fat melt off your body fast.

Burning stomach fat is as easy as A-B-C if you know the right way to do. There are many diets and workout programs out there that claim to shed the fat off your body in just 6 minutes a day or 15 minutes per week. It may work for a while, but these methods are way too lame and don’t actually give you the results you actually deserve.

If you really want to see your mid section get flatter by the week, then simply follow the 3 steps that are to follow:

Step 1: Create a calorie deficit. It is that simple. You need to burn 3500 calories to lose one pound of fat. Can you lose 3500 calories per week?

SIMPLE! All you need to do is calculate the maintenance calorie intake required for your body, and cut back 500 calories from your daily intake. You do this for a week, and you just lost one pound of fat! If you want a quick way to lose fat fast by manipulating your diet, read my Fat Loss 4 Idiots review. You’ll get some shocking insights.

Step 2: No matter how much you cut back on your calorie intake, if you don’t feed your body the right nutrients, everything can go wrong. Your body is like a car. Put the wrong fuel and you will only wreck it. So if you really want to see results, cut off processed and junk food. Stick to high fiber fruits, vegetables and whole grains. Eat lean protein and healthy fats. If you want to learn more about effective diet and nutrition techniques to shred the fat, read my review of Burn the Fat Feed the Muscle.

Step 3: Intense strength training workouts, atleast 3 days week. This can be with weights, or just your bodyweight. It doesn’t matter as long as your focus your workouts on building lean muscle while setting a new personal record in every workout you do. Check out this TurbulenceTraining review for more information for workouts that can be done at home.

Persistence is the secret fourth step but you should already be knowing that by now. Keep at this plan for 8 to 12 weeks and I promise that you will shocking results to your advantage.