For all of my ladies who are going to the gym and mindlessly slaving away on treadmills and stationary bikes, I’m going to talk to you today about a BETTER way to use these machines for fat burning; a way that 99% of women are NOT doing. The method is called high intensity interval training, or HIIT for short. After you read this post, you’ll never go back to your old ways again!
If you want to burn a ton of calories during your cardio workouts, endurance style “steady state” activities are NOT the best way to burn fat. Sure, you’ll burn a few hundred calories during that hour that you’re walking or “jogging” on the treadmill, but what you don’t realize is that you are actually slowing down your metabolism by doing these endurance exercises. The fat burn will come to a near stop once your workout ends.
Here’s a better way…
Instead of these hour long workouts, instead try a short 20-30 minute HIIT session. During a HIIT workout, you’ll be mixing in short bursts of high intensity exercise, followed by brief rest periods. You’ll be repeating this sequence for 5-15 times during your workout.
For instance, lets say you’re riding the stationary bike. You would pedal as fast as you can (without killing yourself or falling off!), for 30-45 seconds, rest briefly, then continue to repeat the sequence until your 20-30 minute workout is over.
So how much more fat will HIIT exercise burn vs. the old endurance “steady state” exercises?
Great question! You can burn as much as 9 times the fat
How do we know?
Dr. Angelo Tremblay PH. D from Laval University in Canada performed a study of people doing HIIT workouts versus endurance exercises. The HIIT group lost 9 times as much subcutaneous fat in 15 weeks as the ET group did in a whopping 21 weeks!
Even though the endurance training group would burn twice as many calories during the exercise period versus the HIIT folks(who had shorter workout periods), the fat burn would almost come to a halt once the workouts ended. The exact opposite held true for the HIIT group. Once their workouts finished, their metabolisms stayed substantially elevated. This caused the massive calorie burn POST WORKOUT!
The number of calories you burn during the workout isn’t NEARLY as important as the calories you burn during the other 23 plus hours of the day. When performing high intensity interval training, you can burn calories when you are sleeping, fixing the kids breakfast, at the office, clipping coupons, reading a book, or any other of your daily activities.
A well balanced diet associated with these physical activities can greatly accelerate the process of weight loss. That’s why I recommend the dieta de 21 dias.
I don’t know about you, but I would MUCH rather burn fat while doing nothing versus slaving away on a treadmill for an hour at a time! This type of exercise prevents breast cancer.
Give high intensity interval training a try! It’s fun, will burn tons of fat, and will get you in and out of the gym in no time.
Oh, by the way, you don’t have to use a gym or exercise machine to do HIIT. You can walk/run, ride your mountain bike, swim at the pool, etc…any type of exercise where you can alternate your intensity level.
Until next time!
P.S. Be sure to check out my recent post about how to lose weight fast. You can also learn how to get free online personal training and free online diet plans. Go to: http://vivabemonline.com/dieta-de-21-dias-dr-rodolfo-aurelio/