Five Reasons To Do Interval Training

Five Reasons Why You Want to Do Interval Training

We've have all seen it before and been astounded at the physiques of a lot of the Olympic sprinters, gymnasts, boxers and MMA competitors. How do they do it? What's their secret? Well, one of the secrets lies in the types of training they perform on a daily basis and the types of muscle fibers they use. Below are five ways that interval training works to finally see those defined abs.

1. One reason intervals are more effective is that they target the majority of your muscle. During endurance exercise, you use a lot of slow-twitch muscle fibers and too few fast-twitch muscle fibers. It's the fast-twitch muscle fibers that give you firm muscles and fast-tracked results.

2. Interval training burns more overall calories then slow long distance cardio. If you were to perform eight thirty second sprints in your workout you would burn about 200 calories. If you were to run 45min on a treadmill at a decent pace you might burn 400 calories. On the surface most would think that the 45 min cardio session is more effective at burning fat. However, with interval training your metabolism stays elevated for a full day where you end up burning two to three times the overall calories compared to steady state cardio training.

3. If the above information wasn't enough, intervals can also help to reverse the aging process. Fast-twitch fibers are the first to go when we age, largely because neurons stop communicating with them. Research has shown that you can increase neuron firing rates after just one week of training. With more muscles firing, you have more energy for life.

4. Interval Training does not take much time and you see results quickly. With circuit weight training and interval cardio, you can quickly get a workout in under 45 minutes that keep the body burning calories all day long.5. The fifth reason you want to do interval training is that is works! If you want to get quick results and be on your way to finally seeing those six pack abs then interval training is the way to go. The research proves it as seen below:

December 2006, Canadian researchers reported that just two weeks of interval training boosted women's ability to burn fat during exercise by 36%.

• In January 2007, a six-month study was published showing that adding aerobic exercise had no additional effect on body composition, over diet alone.

• In June of 2007, a twelve-month study was published which had the subjects doing six hours of aerobic exercise per week, training six days a week, for one year. The average weight loss was only three pounds for that one-year period.

• According to a British study, levels of Human Growth Hormone, which assists in building muscle and burning fat, skyrocketed 530% in subjects after just thirty seconds of sprinting as fast as they could on a stationary bike.

• Australian fitness researchers had eighteen women perform twenty minutes of interval training on a stationary bike — eight-seconds of sprinting followed by twelve seconds of recovery — throughout the workout, three days a week.The women lost an average of five-and-a-half pounds over fifteen weeks, without dieting. Similar groups performing forty minutes of moderate cycling, three days a week, actually gained a pound of fat over the same period. Two of the heavier women who did intervals dropped eighteen pounds.

• In a side-by-side comparison, researchers at McMaster University in Ontario measured fitness gains in eight interval exercisers — using twenty to thirty minute cycling workouts that included four to six thirty-second sprints — against eight volunteers who pedaled at a lower intensity for 90 to 120 minutes.

So now with all the research and some great reasons there really is no excuse to be doing cardio training anymore. Now go out and do your sprints!

Losing Those Last Few Pounds

About five weeks ago I made a friendly bet as a motivator for action. The basic bet was to see who could get in better shape over a five week period. The main assessment of this was the amount of weight loss over those five weeks. I am quite proud of myself on this plan as I have pursued my goals with vigor and determination. I feel better about myself, have more energy and I can actually see and ab or two in the morning. Now I have to admit that this has not been an easy journey as there have been some obstacles along the way. One of the hardest is just how hard it was to lose the weight. Competing in many boxing and kickboxing competitions I had learned what I needed to do to lose the weight. But this time around it's as though I had to be extra disciplined with the diet which could have to do with my older age or just that I did not start off in the greatest of shape. Being able to push your body only so hard when your out of shape holds back the results. Overall though I have persevered and soon the weigh in shall be upon me and hopefully the one hundred buck upon me as well.

The diet to end all dieting. Or is it? The shocking truth revealed. And it is not what you think...

Have you ever wondered if low-carb diets are actually unhealthy and potentially dangerous?

Is it at all possible to maintain a low-carb diet for a lifetime? Or is it just a quick-fix?

Well, Registered Dietitian Jayson Hunter has answered those questions – and a lot more. He grew tired of seeing so many new clients come to him with their metabolism slowed to a crawl by their yo-yo dieting approach. He understands people are searching for fast weight loss, but was desperately seeking a way to educate them on the devastating effects of starvation and fad diets.

The problem with fad diets is they get you immediate results. How is that a problem? Two reasons:

1) Because the methods they use are rarely based on any kind of science.
2) They fail to teach you a method of rapid weight loss that you can actually make a permanent part of your lifestyle and KEEP the weight off – forever!

And isn’t that what you’re really looking for, permanent weight loss? My guess is, if you’re anything like me that is EXACTLY what you’ve been desperately searching for. A proven – and healthy – method to help you lose weight fast that will not leave you looking for the next quick fix two months later when all the weight you lost has “magically” found its way back onto your body.

You see, Jayson Hunter is a real Registered Dietitian. Unlike so many of the “pretenders” selling snake oil on the internet, he’s actually a trained professional with years of education backing up his claims. The man has over ten years of experience helping people just like you and me to lose weight and keep it off. I’ve really been impressed with his program because I’ve never seen anything like it before. It is a scientifically proven way of eating that can help you shed up to 15 pounds in just 30 days. Again, the difference is this isn’t some sort of fad diet you have no prayer of sticking with to keep the weight off.

Not even close.

No, the bulk of his system is actually focused on taking those drastic results you see early in the program and making them PERMANENT. And isn’t that what you really want?

Look: There is no magic pill, potion or special food that will deliver the results you are searching for. Jayson explains, in language anyone can understand, the secret to fast weight loss is found in common nutrients you eat all the time. When you eat them at the correct times and quantities, well, the fat literally melts right off!

The part I like best is the fact I’m not constantly craving carbs and I’m never starving. Jayson’s 10+ years as a Registered Dietitian really show in this book as he explains everything in a step-by-step manner that is easy to understand and follow. He uses simple every day foods and explains how the nutrients in these foods are what holds the key to you losing weight.Most importantly after you get your immediate results Jayson explains how you can eat to maintain those results for the rest of your life. It is amazing to see something that most people think is very complicated laid out in simple terminology and explanation.
If you’re like me and it seems like you’ve been struggling with your weight forever then I highly suggest you check out his Carb Rotation Diet. It really does answer the question:
How do I lose weight fast, and KEEP it off – forever?

www.carbrotationdieting.ca

Eight Excercises Women can do at Home to Burn Body Fat

Recently a friend of mine approached me to help her out. She needed to lose some fat as her doctor had told that she was borderline obese. This was very sad for her to hear and I have also been preaching to her that she needed to get her weight under control.

One problem that she had was that she had a very busy lifestyle working as an elementary school teacher and running a part time business. So she did not have a lot of time to workout. So I gave her a list of exercises that work the entire body and get an UNBELIEVABLE effect on burning fat when done in a circuit fashion. Below are the eight exercises that I gave her.

Dumbbell Squat with a pair of 5-10lb dumbbells at your side, perform a squat where you go as low as you can. Control the descent and repeat for 20 repetitions.

Push Up perform as many military style pushup as you can then perform the remainder from you knees when needed. 30 seconds of pushups.

Walking Lunge typically you can walk around your apartment or house for a 30sec time frame where you alternate legs taking long strides with the dumbbells on each side.

Bent Over Row Bend at the waist where you body is parallel to the floor and keeping your back straight. Perform 20 Rows with the dumbbells.

Shoulder Press perform 10 repetitions of standing dumbbell press bringing the dumbbells all the way to your shoulders then extending over top of your head.
Mountain Climber in a pushup position and bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low. Perform 30sec

Plank/Bridge- similar to the pushup position but hold yourself with your elbows and keeping your back flat. Attempt to hold for 30 sec.

Side Plank- turn to either side where your body is in a straight line position holding your bodyweight on your elbow which is at a 90 degree angle. Hold for 15-20 sec.

Attempt to perform each exercise back to back with minimal rest. Perform a maximum of three sets with a 2-3 min rest between each set three times per week.

London Ontario Personal Trainer asks....How do you stay on track?

OK, so you have made the decision to finally attempt to lose some fat. Congratulations, as that is a big first step. So where do you start? What program are you going to use? How are you going to see results in the quickest way possible? These are all important questions to consider when starting out.

In terms of finding a Nutritional Weight Management system the one developed by Jayson Hunter, The Carb Rotation Diet, is an excellent resource to use to help meet your goals. The 15 Tips above are a good starting point and will get you well on your way to losing those inches. But how do you track the day to day calories. How do you know how many calories you are taking in, fat, carbs etc. You can write it all down in a Food Journal, calorie by calorie, gram by gram but that requires purchasing a Calorie Counter book and takes a lot of time and effort. If it takes to much time and is too complicated most people will only last so long following their new program.

One way is to use a FREE online site to track your food intake. Fit Day is an excellent tool to help with goal attainment and track all you Calories, Fat, Carbs and Vitamin intake. There is a Food bank where you just choose the type of food, portion size and voila...it spits it out. If the food you are eating is not in the categories you can enter it in yourself using the custom food area.

Using Fit Day.com is a great tool to know exactly how much food you are ingesting and will get you to your results faster. Check out http://www.fitday.com/

15 Rules for Fat Loss

For those who are having trouble losing that stubborn bodyfat, check out the tips below. For myself and my clients I have found these tips to be extremely helpful in quickly shedding the fat.Check it out and be sure to look into the excellent resource to kickstart the fat loss.


15 Rules for Fat Loss

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.

11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.

12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.

14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.

15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit http://www.carbrotationdiet.com/