A Faster Way to Lose Fat Without Major Changes to Your Workout

In this article I want to compare traditional long, slow cardio with interval training also known as HIIT for fat loss. From a fat loss standpoint, the more calories you burn and the increase in metabolic rate, the better. Let's see how good long, slow cardio and interval training are at burning calories. Long, slow cardio burns more calories during training, but interval training burns more calories overall (during and after training), because it makes you burn calories between training sessions since your body must recover from the intense bout. Winner: interval training.

Long, slow cardio won't help you gain muscle mass. On the other hand, interval training makes you gain muscle mass, because to sprint or bike at a high intensity you need to push it really hard. This builds muscle (think of a sprinter). Since the more muscle you have, the higher your resting metabolic rate, interval training makes you burn more calories all day, every day. Winner: interval training. Another benefit of interval training is that it takes much less time (about 20-30 minutes per session). Winner: interval training.

The great thing about interval training it can be done by anybody – even beginners. If you're a beginner, take a few weeks, and then experiment with increasing the pace and/or resistance for 20 seconds or so then go back to your standard pace, as you build up endurance you will be ready for HIIT. Overall, interval training is best. But since you have to work hard and you will feel it on the body.  No one, even elite runners, does it more than three times per week. So, to lose fat quickly, your best bet is a combination of interval training (1-3 times per week) and long, slow cardio or weight training (2-3 times per week). Plus it brings variety to your training, which is good.

Interval training works, according to a literature review in 2011 published in the "Journal of Obesity" and confirmed by research at the University of Guelph. In this study, women who performed high-intensity interval training on stationary bikes burned 36 percent more fat compared with women who cycled at a constant rate. Bursts of intense exercise interspersed with short rest periods According to the “Journal of Obesity” report; high intensity interval training is more effective for burning stubborn subcutaneous fat than other types of cardiovascular exercise. There are numerous other studies showing how interval training improves cardiovascular health, reduces type-two diabetes and is a more practical way to exercise.

To sum up, if you want to maximize fat loss, I suggest you do interval training alone on the days you do it, and that you do some weight lifting and/or slow cardio on the other days you train. This being said, the specifics of interval training can get tricky. So here is a simple plan you can follow, use a bike, elliptical, or you can run. Do 5 minute warm up – then increase the resistance and sprint for 30 seconds – decrease resistance and go very slow for 90 seconds to recover – repeat up to 8 times do a 3 minute slow recovery then go home. For you beginners just start out doing 1-3 intervals and work up to 8. Good luck, enjoy and if you want free workouts visit me at schaffermethod.com or please email me at dustin@schaffermethod.com.

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