Losing weight and getting ones
body into shape takes dedication as well as know how.
It is extremely unfortunate, but I have seen numerous amounts of people
try to lose weight the wrong way and fall
short of their goals in spite of this. However
on a more positive note I have had the priceless pleasure of seeing people lose
hundreds of pounds and keep them off permanently!
As mentioned before taping into
our fat stores goes beyond dedication. Just
as a magician pulls a rabbit out of his hat, you must be able to pull a fat
burning tactic out of yours at a moments notice or your efforts could
conceivably dry up like an old well. Today
I will discuss an extremely radical and relatively new tactic that you can add
to your fat burning bag of tricks! Who
knows it might be just what you need to magically Wisk
away those last few pounds.
To start let me ask you a
question. When it comes to burning
fat what exercise comes to your mind immediately?
I am sure that many of you said
Aerobics. However a complete
program should intricately combine both weight training and aerobics seamlessly
if your goal is to drop fat like a bad habit!
But today we will unconventionally concentrate on the later.
Traditionally aerobics last 30
to 60 minutes and are performed at a modest pace in which the participant can
still carry on a decent conversation.
This is without a doubt one of the
most effective ways to burn fat, bar none!
However, there are other ways, which effectively rev your metabolic rate, so
efficiently, that you can conceivably accomplish more in 5-15 minutes, then in
three to five times that amount of time, via traditional slow mo training.
What I am discussing is a method based
on the concept of thermogenesis. That is, the creation of heat. As
the bodies temperature rises, so does the metabolism, by astounding numbers in
fact.
The key within this workout regimen, is
to raise your basal metabolic rate during and for quite some time following the
session. This entails extreme work, but in a rush like manner.
Overview
1. Train at
insane intensity levels, in a rev like fashion
2. Raise fat burning hormones such as epinephrine and nor
epinephrine
3. Suppress Insulin Levels
4. Raise Your Basal Metabolic Rate
5. Sit back and allow your revved metabolism to effectively burn
fat at an extreme rate
Usage
Guidelines
As stated, the main goal is to rev the
metabolism. By increasing cellular respiration, you effectively increase
heat output, and thereby raise the body's core temperature. You can choose
from a number of activities, such as.
-
Running
-
Biking
-
Stationary or Road
Biking
-
Step ups
-
Elliptical
-
Anything which allows
you control over the intensity, and yet has the ability for you, the athlete to
maintain a specific heart rate.
Outline
The whole goal is to rev the metabolism
through a cyclic type of activity. I will outline three specific methods
for utilizing this, and I will do so for one complete cycle, using track running
as the example. This is based on someone who is in general aerobic
conditioning. But I will outline it for others as well after the guideline.
Step One - Arrive at the track, and warm up by walking for a minute briskly,
followed by a nice stretch
Step Two - Let the games begin! You will lightly jog to begin for one
minute. This will probably utilize 50 percent of your total capacity to
train.
Step Three - Raise the pace of the jogging for the following 60 seconds.
This should follow closely to 60 percent of your maximum capacity to run.
Step Four - Raise this up one more level to approximately 70 percent of your
capacity for a minute
Step Five - Repeat to 80 for one minute
Set Six - Repeat to 90 percent for one minute
Step Seven - Go all out for one minute!
That is one cycle, now at this stage, if not accustomed to interval training,
you will simply cool down for two minutes and hit the showers. However, if
you are accustomed, you will repeat the cycle one more time. That would
last for 16 all out minutes. However, some take it to twenty. In
this case, I recommend a half cycle for the third go around, like this
Third Cycle
Step One: You have just finished sprinting all out, now you will jog at about 60
percent capacity
Step Two: Run at 80 percent for another minute
Step Three: All out!
Step Four: Cool Down
Burst Interval Training
This, has quite a bit of appeal to me. It allows you to focus more on the
task at hand, and I rather like this style. It calls for quick bursts,
followed by slower cooled paces. Here's how it works.
Step One: Warm up at about 50 percent
for 30 seconds
Step Two: Step it up to 60 percent for 30 seconds
Step Three: Run at a quick pace at 80 percent for 30 seconds
Step Four: go back down to 50 percent
for 30 seconds
Step Five: Step this up to 90 percent!
for 30
Step Six: Back down to 50 percent for 30
Step Eight: repeat cycle
Maintain for a minimum of 1 cycle, do not continue for more than 20 minutes.
Third Option
If you are into the extreme, make it
fun. Find a place with some excellent slopes to utilize, or even set up
cones. You can create a obstacle course so to speak. For example,
you may be good on skates. Set yourself up some cones in the street, and
when the all out intensity comes, perform stops and starts all out for 30.
The point is to raise your metabolic rate and keep it revved!
Additional Options
There are those who recommend training
first thing in the morning, or post workout when fat burning is at a high.
If doing this, taking BCAAs may be an intelligent option before training.
It is also recommended to not eat 30-60 minutes following the workout so as to
maximize calorie expenditure from stored fat reserves. Once again, BCAAS
may slow catabolism.
Finally, each of us has a specific conditioning level. Your may be walking
pace, or it may be much quicker. I would also recommend intense stretching
following training.
Conclusion
Do you have the guts?
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