The traditional belief of volume workouts to blast fat is both outdated and inefficient. The typical result is a more slender build, yet with a greater body fat percentage. These marathon, aerobic-oriented workouts, cause excess muscle catabolism to take place, you lose weight, but mostly muscle. The end look is a softer, fatter, yet lighter you!
Let us ramp up the intensity with a workout that triggers intense fat burning, while simultaneously stimulating muscle breakdown (and rebuilding). These workouts create a powerful one-two punch that skyrocket your RMR (Resting Metabolic Rate), your true ally in your war against fat!
The recovery processes from these workouts require energy that can be utilized from your existing body fat! The workouts involve alternating hard and easy efforts to supercharge your metabolic rate. You can accomplish this task in as little as 20 minutes, 3 times per week. You can add a 4th workout for even greater fat burning.
We can apply the principle known as High Intensity Interval Training – HIIT, to just about any physical activity, as long as you apply the fundamental rule of hard / easy efforts, you will create the desired effect. Using walking as an example you would start off with a few minutes of regular-paced walking to warm up. Then on to the workout!
Begin by powerwalking as briskly as your can for a designated period of time, say 60 seconds, then follow it up with 30 second recovery pace. Repeat 10 – 12 times.Studies show that a 2: 1 ratio of hard / easy efforts is optimal for effect. Remember that intensity of the pace and recovery is governed by your fitness level. Ease into exercise.
Walking is recommended for beginners who are extremely overweight, or who suffers from joint, or tendon pain. As your fitness level improves, so will your results, and motivation. It really is about intense efforts. The harder efforts trigger intense fat burning, while the recovery sustains the effect. Overall calorie burning is greatly enhanced.
For variety, try applying this principle to swimming, jogging, running, calisthenics, stairclimbing, and more! You will soon discover that as little as 20 minutes or less, 3-4 times per week, you will blast more fat, and build muscle. In conjunction with a balanced diet, your target weight is well within reach.