Title:
Burn More Calories in Less Time
Summary
If you want to achieve your goals of fat loss then must pick up the intensity of your workouts. Here's a great way to do so.
Keywords
fat loss, circuit training, interval training, burn calories, weight loss, exercise, tone, ideal body,
Article Body
When I work with my clients, one of the key elements that I incorporate into all of our workouts is INTENSITY. In my view, intensity is the most critical aspect of any exercise regime and can mean the difference between someone who reaches their goals and someone who doesnt. Increasing your workouts intensity will stimulate your body to burn more calories and induce a greater cardiovascular response. It will also allow you to have a more time efficient workout.
If you are looking to burn fat and become more toned, then increasing your exercise intensity is critical. Many people have the misconception that if you workout at a higher intensity you will no longer be burning fat since you will be in your cardio zone. Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your fat burning zone. Let me clarify this for you once and for all. By training at a low intensity (<70% max) it is true that you use fat as your predominant source of fuel. While exercising at a higher intensity (>75% max) your main fuel source is carbohydrate but you will ultimately burn more calories. And since 1 pound of fat is equivalent to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!
One of the best ways to achieve this intensity is through the use of full-body compound circuit training (strength training) in conjunction with interval training (on the cardio equipment). The benefit of full body compound training is that since it utilizes more muscle in any given movement you burn more calories. The intensity of the workout also means that each exercise becomes more challenging as your heart rate is sustained at a much higher level.
Article Body
Here are a couple of benefits to following an exercise program combining circuit training and interval training:
Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
Here is a sample workout that will leave you huffing and puffing:
Warm-up
bike, treadmill, elliptical, rower 5-10 min
Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
Circuit (45 seconds for each exercise, with 15 seconds rest between exercises) 5-7 min
Lunge walks with lateral raises
Plank (on stability ball)
Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
Squats with medicine ball shoulder press
Push-ups
Side Bridges
Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
Reverse Pull-ups
Burpies
Interval Training (cardio equipment)
Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
20 sec @ 100% : 40 sec @ 70% x 5 5 min
Repeat Circuit and Interval 3 times
Total Workout Time: 45 60 min
Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
If you would like to experience what an intense workout feels like then please inquire about the revolutionary Fitter U MP3 personal training program! For a fraction of the cost of regular one-on-one training, this proven MP3 program will ensure you get to your fitness goals in less time!
Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission. 2006 Total Wellness Consulting.