8 rules for losing 2-to-4 lbs. each week doing intervals…

1. Your interval workout should last for 10-to-40 minutes so…
• Any workout lasting longer than 40 minutes IS NOT an interval workout and it's really just a slower fast loss cardio workout no matter how hard you think you're working out so if your workouts are lasting longer than 40 minutes…
• You need to go here to see how to make your interval workout so tough that you will not dare go over 40 minutes &…
• If intervals are too hard for you then start of by doing easier (but longer) cardio workouts like walking at a normal pace for 3 miles.
2. The hard parts of your interval workout should last 10-to-40 seconds
• You want to start off by doing the longer but not so intense 30-to-40 second intervals before you progress to doing the shorter but much more intense 10-to-30 second intervals - for example…
• For your 1st 3 treadmill interval workouts you would run at a normal-to-above normal pace for 30-to-40 seconds for your hard part and then after your 1st 3 treadmill interval workouts…
• You would start running at a much faster pace on a treadmill as if a dog where chasing you for 10-to-30 seconds for your hard parts.
3. The easy parts of your interval workout should last 10-to-90 seconds
• You'll get your best results if you do your easy parts or rest about the same amount of time you did your hard parts so basically…
• If you did jumping jacks real fast for 20 seconds for your hard parts then your easy part or rest period should be no more than 20 seconds but…
• Beginners can start off by having longer easy parts or rest periods before progressing to shorter easy parts for faster fat loss.
4. Make sure the hard parts of your interval workout are actually HARD!
• On a scale of 1-to-10 with 10 being real hard - Be at a 7 or more for your hard parts and…
• Make your hard parts so hard that you can't wait for the easy parts to come up so you can rest and…
• If you feel like you're going to die during your hard parts (but you're not nauseous, dizzy or anything serious like that) then that's a good thing! and…
• Your hard parts need to be so intense that you can't really talk to anyone & 100% of your focus should all be on giving your maximum effort for 10-to-40 seconds.
5. Make sure the easy parts of your interval workout are actually EASY!
• On a scale of 1-to-10 with 1 being doing absolutely nothing - Be at a 1-to-4 for your easy parts.
6. Only do high intensity interval workouts 3-to-4 days a week
• If you feel like you can do your interval workout more than 4 days per week then truthfully…
• You're really not working out hard enough to lose 2-to-4 pounds per week because if you actually did an interval workout that kicked your ass every time you wouldn't even dare doing them more than 3-to-4 days per week. Go here to see how to make your interval workouts tougher but there are 3 exceptions to this rule…
1. If you're doing a lot of short 10-to-20 minute interval workouts then more than 4 days per week is okay and it may be necessary if you're only doing shorter 10 minute workouts.
2. You have a high fitness level and/or are used to doing intervals after many weeks.
3. You're highly motivated by the fast weight loss results you're getting from intervals and don't mind having your ass kicked more than 4 days per week.
7. Do your interval workouts 2 times a day for faster fat loss
• Tip: Do 1 of your interval workouts first thing in the morning before breakfast and then another one in the evening - go here to see why
• You can do more than 2 interval workouts in a given day if they only last 10-to-20 minutes. - See fast weight loss tip #1 here
8. Always Do your interval workouts LAST in a workout
• Preferably it's better to do intervals after your muscle building or toning workouts to burn even more fat faster - See fast weight loss tip # 14 here but generally…
• Intervals are so tough that they may be the only thing you do in a workout and to burn a little more fat after you've finished doing intervals…
• You can do a light 15-to-45 minute cardio workout as a cool down.

5 ways to lose weight even faster doing high intensity intervals…

1. You can make your easy parts shorter. (but no shorter than 10 seconds)
2. You make your hard parts longer. (but no longer than 40 seconds)
3. You can do your interval workout longer. (but no longer than 40 minutes)
4. You can workout harder during your hard parts. (ex. Run or walk faster, walk on an incline or wear a weight vest)
5. You can do a different interval workout. (ex. Instead of doing intervals on a treadmill you can do intervals on an elliptical or a bike)

Each time you do an interval workout you want to push yourself that extra inch each time to keep burning more & more fat each time so for example - If you did an interval workout on the treadmill where you ran at 7.1 mph for your hard parts then the next time you want to run at least 7.2 mph

5 Reasons why high intensity interval training burns fat faster…

1. You burn more calories in a shorter period of time.

You'll lose weight faster doing a 10-to-30 minute interval workout 3-to-4 times a week than if you did a regular 30-to-60 minute cardio workout like walking everyday so…

• Even if you don't have time to workout - You can replace a 45-to-60 minute walk with a 15-to-20 minute Run/Walk interval and still lose the same amount of weight faster because…
• You'll burn more calories doing intervals because they're more intense plus…

2. Your body burns calories even after you've finished an interval workout.

Your fat-burning metabolism stays elevated for 12-to-48 hours after an interval workout - Go here to learn more about the "After burn effect" and…

3. Intervals are the best workouts you can do to lose stubborn fat

Whenever you need to break out of a weight loss plateau and/or lose your last 10 pounds… Intervals are your best weapon for burning off stubborn body fat and…

4. Intervals do a better job of toning & firming up your body.

When you do lose a lot of weight doing intervals you will not have any loose skin leftover because intervals help you build muscle that firms and tones your body preventing you from having any loose skin after you lose lots of weight and…

5. Research proves that intervals help you lose fat faster.

Although a higher percentage of the calories you burn doing low intensity cardio for long periods of time are fat calories… You'll still end up burning way more overall fat calories doing intervals mainly because of the after burn effect where your body burns calories both during & after your workout and research backs this up…

Australian researchers found that people who did intervals ONLY 3 times a week for 20 minutes lost more fat than people who did low intensity cardio for long periods of time.

High Intensity Interval workout videos you can do to burn fat faster…

Click Photos To Watch An Interval Workout Video Now

• You can also do intervals on other pieces of gym equipment like stair climbers, rowing machines etc. or doing any of these weight loss activities here

High Intensity Interval workout routines you can do to burn fat faster…

• 4 Beginner interval weight loss exercise routines
• Intermediate hill or stair interval weight loss routines
• Advanced Walk-jog-run Interval weight loss workout
• Playing sports like tennis, racquetball and basketball are good interval workouts because you're always switching between actual playing & resting and…
• Special fat loss & total body toning interval weight loss workout

So What is high intensity interval training?

In high intensity interval training you switch between doing something hard like running for 10-to-40 seconds and then for the next minute (or 60-to-90 seconds)… You'd switch back to something easy like walking and…

You'd keep switching back and forth like this between running for 10-to-40 seconds (the hard part) & walking for 60-to-90 seconds (the easy part) for 10-to-40 minutes.

Play video to better understand Intervals & 8 rules to losing 4lbs. per week

Make sure you also see…

• 11 Ways to speed up your metabolism to burn fat faster
• How to burn more fat faster when working out
• Use a bike trainer for intervals to lose weight faster



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