Recently one of the best coaches in the UK, Paul Mort interviewed health writer Craig Ballantyne men about the benefits of high-intensity exercise for weight loss .
Q : First, can you tell us the basics of high intensity training ?
answer:
This type of training is the result of years of study in the gym and in the research labs and library. From personal experience , I have found that there is only one way to get the most fat loss and your workout results in minimum time - you should increase the intensity of your workout.
With proper training , you can get more fat loss results in less
training time. Period . This is the sole purpose of this
training program. A better body in less training and
short bouts of exercise.
This means that :
a) Shorter interval workouts instead of long , slow cardio sessions
b ) training exercises more challenging strength as maximum body weight exercises and some strength training exercises with weights traditional
If you have two hours to spend in the gym every day, you can feel free to follow the same relatively ineffective cardiovascular program and long lightweight. But if you 're like most
men and women, and have 45 minutes ( or less) in only three days a week in the training harder will do wonders for you.
Male or female, almost everyone I see in traditional fitness centers could benefit from greater difficulty in their training. And they can also benefit from in and out of the workout room faster.
So that's what led me to intense training. It's simple , no BS , no fluff , just databases - the training focused on results . You do not need fancy gym machines or even an expensive gym member . If you have a bench , a ball and some weights at home , you are ready .
Q : Okay, so clearly these workouts to melt body fat fast , what makes it so effective?
answer:
Most people are terribly trapped in burning some calories on a cardio machine , you do not mind the amount of time they spend in the gym.
But a big problem. If you burn X calories over 30 minutes in the gym
do cardio, but not boost your metabolism after exercise, the rest is lost 23.5 hours to burn a lot more calories.
And this is what happens with regular workouts , slower than ever
to change . Of course , to burn some calories in the gym, but it is not
" Turbulence " in the body to increase your metabolism outside of the gym .
However , the use of strength training hard , and the choice
intervals of monotonous cardio , research has shown that your metabolism after the workout is much more important . And an increased metabolism for an entire 24-hour period is what gives people the results.
It's like putting money in the bank . It makes you even more money if you sit at home and sleep ! This power is a more
challenging workout .
And intense workouts and other " hard " workouts are always exponentially more enjoyable than watching TV ( or worse , a wall ) when "doing your time " on a cardio machine . You can get this great "metabolic " turbulence in a field of weight training with dumbbells at home , or even in a busy gym.
Nothing is more effective than intense workout if you only have 45 minutes, three times a week in training.
Q : In my opinion, resistance training , both weight and body weight is the key to losing body fat, for our readers who are not yet sure what you could give me your opinion on my statement?
answer:
Strength training is a key to fat loss , it is essential
maximize your metabolism, and it is absolutely , positively
essential to building the best body of your dreams.
For those who doubt , start with bodyweight training . not only
This strength training effective method to help sculpt
your body , but also encourages self-confidence and
100% applicable to your daily life.
Everything from carrying groceries to " seks " will be easier if you are stronger in the bodyweight exercises . Your mobility and stamina will increase , so will be able to take their children to bed easier , you will be able to do yardwork with less fatigue , and literally improve your " joie de vivre " all just control the strength of your body weight.
All these benefits without touching a single free weight ... but
if you weight , you take your fitness to the same
highest level.
Research the 2001 meeting of the American College of Sports Medicine showed that female subjects increased their metabolism after exercise to a higher level when they did 8 reps per exercise , rather than 12 reps .
If low rep strength training is best for boosting metabolism. it
allows you to get more done in less time, and it will continue
work while recovering.
Q : I always tell people that aerobic exercise is useless for fat loss , are you okay with that ? Why ?
answer:
Aerobic exercise is certainly inefficient for fat loss .
That is, the benefits are nothing compared to fat loss can be achieved in less time with interval training . Most people would be able to reduce their training time in half simply by using intervals rather than aerobic exercise.
Now I have seen some people lose fat and maintain a beautiful body with aerobic exercise , but these have been limited to : young college age also did 4 days of training the strong force , which had no stress "life" and plenty of time on their hands to train up to 10 hours a week (not including recreational sports ) .
But the fact that it seems that the life of your average practice gym?
I doubt it . If this is the case , where do you live ? I want to go !
So next time you go to the gym, do not true - scientific
test ... Participate in a visual survey of the area " cardio" and strength
field of training . Where is the best bodies ?
In the field of strength training , no doubt.
And in fact , we can also find many beautiful body in yoga
and Pilates area . Why? Certainly , no cardio " fat burning "
area goes there. So what happens ?
Nutrition .
Nutrition is the # 1 factor in fat loss . This overcomes the loss of fat
program , no matter how good it is. Yes, even my beloved intense training may not be 100 % effective if someone continues to eat chips and pints as their meals.
There are many more effective ways to change your body.
Eat to lose fat, and do some kind of strength training to sculpt
body. When you take care of your diet and eat as simple fat loss nutritional run, your body will be like clay in the hands ... and exercises you choose to do with sculpt . If someone keeps on aerobic exercise , improvements will be negligible .
That's why you do not see in a structured program of intense cardio . if
someone wants to do a bike ride with friends or play a game of football on weekends , by all means go ahead . But it is much too
inefficient to put in my main workouts.
Q : What about someone who is not a member of a gym? Can they still benefit from an intense workout ?
answer:
Course. As mentioned above , it is only necessary a bank,
Stability Ball ( aka - Physioball ) , and a set of dumbbells . A pullup
bar would be a bonus , if you are strong enough to use the pull-up
dominated and exercises.
I did most of the bodyweight exercises outside , as obviously you do not need a computer to do many novel ab , leg, and pushing exercises . Hell, I bet you use many exercises in their training camps and you know how little equipment is needed for a hard drive .
Think of the days before the glitzy chrome and gyms - machine.
People were still able to get fit with andbodyweight weights.
And good nutrition certainly does not need a gym.
Q : And finally , I meet many people who seem to have tried every diet going , classes , gyms and DVDs , which makes it different intense training they tried?
answer:
Most people train in their comfort zone . And while many
programs require a lot of effort ( those classes are not a joke ), most
programs do not have an effective level of intensity.
The intensity talked more about their highest level of work effort.
Of course, a set of 15 reps to failure for triceps pressdowns
difficult, but not very intense. Compare this with a series of 8
pumps - which for many people is much more intense - and now the whole body is used much more difficult . Therefore, the turbulence in the body is much larger. And your body has to work harder after training to recover - and that is what increases your metabolism - and allows you to burn fat all day , instead of 20-30 minutes .
It's the same with cardio intervals vs If you go to
intervals, you will notice changes daily.
