8 rules for losing 2-to-4 lbs. each week doing intervals…
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 &…
Beginners can start off by having longer easy parts or rest periods
before progressing to shorter easy parts for faster fat loss.
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
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.
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.
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
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.
here to see how to make your interval workouts tougher but there are 3
exceptions to this rule…
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
You have a high fitness level and/or are used to doing intervals
after many weeks.
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.
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
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…
You can make your easy parts shorter. (but no shorter than 10 seconds)
You make your hard parts longer. (but no longer than 40 seconds)
You can do your interval workout longer. (but no longer than 40 minutes)
You can workout harder during your hard parts. (ex. Run or walk faster,
walk on an incline or wear a weight vest)
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…
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
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
(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