Interval Training Workouts That Burn Fat

rowing machine 300x200 Interval Training Workouts That Burn Fat Interval training is all the rage right now. Interval training workouts that burn fat are everywhere on the internet so why should you listen to me about another workout.

Well, interval training is great but your body adapts very quickly to interval training just like other workouts and sometimes even quicker. And one of the quickest ways to avoid this is to change it up regularly by trying different styles of interval workouts.

With training it is important to have variety and inspiration in the workout.

One of the best ways to do interval training workouts that burn fat is to use a multi-moding approach.

Basically you can:

  • Change the mode of the exercise (even during the session)
  • Change the interval length
  • Change the rest period or recovery time
  • Use multi durations
  • Change the gradient or terrain – use stairs – hills or flats

For example

  • 30 seconds rower – rest 60 seconds
  • 30 seconds Bike – rest 60 seconds
  • 30 seconds Treadmill – rest 60 seconds
  • Repeat 5-10 times

OR

  • 60 Seconds rower – rest 75 seconds
  • 60 Seconds bike – rest 75 seconds
  • 60 Seconds treadmill – rest 75 seconds
  • Repeat 4-8 times

OR

  • 90 Seconds rower – rest 90 seconds
  • 90 Seconds bike – rest 90 seconds
  • 90 Seconds treadmill – rest 90 seconds
  • Repeat 5-6 times

This multi-moding approach helps to burn fat by constantly challenging the big muscles of your body and mixing up your training. It can also help prevent injury by using all the different machinery and different movement patterns so you don’t overuse any one muscle group or movement pattern.

The longer you can consistently train without injury the better for your fat loss results.

If you don’t have access to a gym you can do stair climbs, walking and running. You could do bike, run and swim and use longer intervals. Not everything has to be short and sweet. Longer intervals of 3-5 mins and up to 10 mins work also for fat loss.

Mutli-moding interval training workouts that burn fat are a great way to keep your training exciting and inspiring. You won’t dread the 40 minute treadmill run or the 45 minute boring bike session. Multi-moding will keep you moving around and the session will fly in.

Try it and enjoy.

 

 

 

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Fat Burning Bike Workout

bike workout Fat Burning Bike WorkoutToday we have a very simple fat burning bike workout.

Be prepared to let your legs and lungs burn but massively boost your fitness, leg strength and fat burning capacity.

I am using the bike as an example because every gym has one, every hotel has one and most apartment complexes have one. Therefore there are not many excuses to miss out on this fat burning bike workout.

Fat Burning Bike Workout:

Warm Up:

  • Cycle for 2km’s at an easy pace or level 2-6.

Workout:

  • At the 2km mark – put the bike resistance to level 20 and cycle in a seated position for half a kilometre
  • Once you have completed half a kilometre at level 20 bring the resistance back down to level 2-4
  • Repeat the above steps 8 times.

Fat Burning Bike Workout Progressions:

  • Week 1 – Perform 8 rounds of 0.5km at level 20
  • Week 2 – Perform 9 rounds of 0.5km at level 20
  • Week 3 – Perform 10 rounds of 0.5km at level 20
  • Week 4 – Perform 11 rounds of 0.5km at level 20
  • You can perform this workout 1-3 times per week.
  • Aim for an RPM of at least 60 +

This fat burning bike workout will strengthen and tone your legs. It will burn a lot of calories. It is time efficient and you will feel great afterwards (after the shaky legs).

Enjoy and let me know how you get on.

John.

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Seven Simple Ways To Progress Your Cardio Workouts

cardio Seven Simple Ways To Progress Your Cardio WorkoutsHow often do you get stuck with your cardio workouts at the gym?

It is easy to get into a routine and do a similar routine every day or every week. We get comfortable because the cardio workouts we are easily doing now were once an uphill battle.

However, this is the fastest way to slow down your results and possible stagnate them completely.

Remember, we are very efficient machines. Our bodies like to conserve energy and fuel and the more we do something the easier it becomes and habit can set in.

If you are bored with your cardio workouts or you don’t know how to progress them, here are seven simple ways to shake up your cardio workouts and boost your fitness.

Seven Simple Ways To Progress Your Cardio Workouts For Better Results.

1. Run or walk  5-10% longer this week than last week. Ran 1km last week – run 1.05-1.1km this week. Every second person has a fitbit tracking device or an iPhone these days. Use it to track how long you are walking or running. If you want to be more primitive, pick a route and remember where you finished last week and aim to go a bit more this week.

5-10% increases are good for cardio workouts because it prevents long term injury and allows your body to adjust to the extra volume every week.

Tony Boutagy Ph,d of the Boutagy Fitness Institute recommends this formula.

“The 10% rule is the rough estimation by how much we can increase a client’s weekly mileage (or the distance of your weekly long run/cycle) in one week while minimizing the risk over developing overuse injuries and lowering immune function and picking up a cold. There is of course ‘room to move’ with this number. Some are more injury prone and might need more subtle increases in training volume, whereas others rarely get sick or injured and can tolerate steeper rises in training density.

So if one is running 40km per week, a wise increase in volume would be between 3-5km for the next week of training, and not 10-15km, as many would ambitiously do (and wonder why their shins are getting sore!).”

2. Cycle for a minute longer each workout until you get to your goal duration (e.g. 45 minutes), and then increase the speed slightly each week.

By reaching a certain distance you have established one goal, but increasing speed now takes it to a whole new level. You will burn more calories, increase your heart health and fitness and lose more body fat. Not to mention, it will add some variety to your workout. You can do this with rowing, walking or biking also.

3. Add one more flight of stairs to your stair climbing workouts each week.

I used to run an outdoor bootcamp and one of the dreaded sessions was lavender bay stairs in North Sydney. Each week we would add one round of stairs to the previous week. We may have started with five laps and then by week four we were up to nine. It kept people on their toes and constantly challenged them. It never ceased to amaze me how people couldn’t believe that they could do nine laps, especially after week one.

4. Burn 10 more calories than your last workout on the cross trainer

The calorie counts on these machines may not be entirely accurate but at least you can use the same machines and it will become standardised for you. This means you can use calories burned as a performance goal and aim to beat it each week.

Monday Boxing Seven Simple Ways To Progress Your Cardio Workouts5. Box one more three minute round this week

Try moving from 6 x 3 minute rounds on a bag or with a partner to seven or eight. It is more tiring than you think.

6. Increase the incline on your treadmill by one degree each workout until you’ve maxed it out.

Then, for your next workout, lower it down, but increase your speed. Another simple way to add speed and power. This will kill the legs and lungs and provided a great cardio workout for any fitness level. You are constantly challenging your body by either increasing speed or the incline. Very tough but great for your fitness.

7. Combine rower, bike and treadmill for different time periods and smash the whole body.

This is one of my favourite cardio workouts. It prevents boredom and makes the workout go so much quicker.

Here is an example of just one of many cardio workouts using these modalities.

Cardio Workout:

  • Warm up for 2 minutes on each machine.
  • Perform two minutes of the rower at a fast pace – Rest one minute
  • Perform four minutes on the bike at a fast pace – Rest one minute
  • Perform six minutes on the treadmill at a fast pace – Rest Three minutes and repeat 1-2 more times.

If you don’t have access to a gym you can perform this outdoors with skipping, stair climbs and running or anything you want. Swim, beach run, stair climbs.

I hope these ideas inspire you to try different cardio workouts and get you out of your boring routine. It will deliver results and get you excited about doing exercise again.

Enjoy.

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10 Ways Weight Training Can Help You And Your Body

weight training 10 Ways Weight Training Can Help You And Your BodyResistance training, also known as strength training or weight training has now become one of the most popular forms of exercise for enhancing our fitness and even improving athletic performance.

Basically, weight training is a term used to describe a form of exercise that forces our bodies to use our muscles against an opposing force usually represented by some piece of equipment. (Kraemer and fleck)

We can use boy weight exercises, rings, TRX, Kettlebells, weight training machines, dumbbells, barbells and bands.

Because of the popularity of weight training and programs like cross fit etc I thought I would highlight 10 ways that this type of training can help you and your body.

10 Ways Weight Training Can Help You And Your body

1. When you take part in regular weight training you will see increased health and fitness benefits such as increased strength, increased fat free mass (lean muscle), decreased body fat and improved physical performance on a day to day basis.

2. You will see other health benefits such as lower blood pressure, better insulin sensitivity which basically means your body can handle sugars better and will less likely be turned to fat.

3. Weight training can improve motor performance for example, the ability to sprint, throw and object or climb stairs and hills.

4. You can increase your maximum strength by lifting heavy and taking long rest periods and repeating. You can build up your endurance and stamina by performing longer sets and taking less rest. You can build up muscle by performing weight training with moderate reps and taking moderate rest. You can manipulate weight training any way you want to get the kind of strength or fitness you want.

5. If you want to improve a muscle specifically, the best way to do it is through weight training. You can target your arms for bigger guns, or your legs to shape them up, or your tummy and low back to strengthen your core.

6. You can increase your flexibility by training through a full range of motion thereby stretching the muscle as you are training.

7. By progressively overloading your training (adding little bits each week) you can accomplish many personal strength and fitness goals over time. This leads to a feeling of achievement and is very empowering.

8. You can balance your body by training pairs of muscle groups. If you do the front of your legs you can balance it out by training the back of the legs. The same goes for your core and arms or chest and back. With this type of weight training you will have a more balanced body and a more shapely body instead of having one part look bigger or leaner than another.

9. Cardiac muscles also undergo a transformation with regular weight training with improvements in blood flow and arterial thickness seen in subjects.

10. You can use multiple weight training techniques to prevent boredom and keep your exercise constantly challenging. This leads to ongoing improvements in your strength, the shape and look of your body and the overall healthy of your physique.

Bonus Tips:

11. Weight training can help improve your posture. By training the muscles of your upper back you can achieve the effect of opening up your chest and pulling your shoulder blades back. This will help you be more upright instead of being hunched over all day. Because you now have a better posture you can breathe easier.

12. Weight training can improve your body image and mood. I have seen many people completely change their outlook on life for the better once they feel proud of their bodies. They usually find a partner, they increase their confidence and feel better in a crowed room or speaking in front of people.

Weight training is beneficial on so many levels. All my clients do some sort or weight training whether it be one to one personal training sessions or group training. I have witnessed many people change their body shape and their overall life because they fit into their clothes better, they had the confidence to take on new tasks, they could lift their kids now and play with them longer.

If you are afraid of weight training then go and ask a personal trainer or fitness professional to help you today. They love to show you what they are good at and you never know, you could due feeling like a million dollars soon enough.

 

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