Welcome to the 5th and final part of Get Fit From Home!!
The Ultimate Lose-Fat Program
You have heard for years and years that the most effective way to lose fat is to spend long, tedious hours walking on a treadmill or riding a bike.
I am here to tell you that it’s not true!
It is a fact that during any exercise activity, the body is “burning” both carbohydrates and fat for energy. It is also a fact that the higher the intensity of an exercise, you burn more carbohydrates and less fat.
So, the obvious answer looks like you should exercise at a lower intensity to burn more fat.
Here is the problem with that: Although you will burn more fat per calorie with lower intensity exercise, you will burn a greater total number of calories with higher intensity exercise which will, in turn, create more total fat being burned for the entire exercise session.
Studies have also shown that “interval training” is the most effective program for fat loss. The reason for this, simply stated, is that you will burn calories for a longer period of time after the interval workout (some studies show up to 12 hours), compared to about 15 minutes following a long, slow duration exercise session.
What is interval training?
Interval training is doing a portion of an exercise at a high intensity, followed by a longer period of a very low intensity, or the “rest period”. To use running as an example: an interval program with would start off with a 5 minute warm-up, followed by a very fast run/sprint for 5-10 seconds (depending on your current level of conditioning). You would then slow down to a very slow jog to get the heart rate down for about 1-4 minutes (depending on what you feel you need).
This would be repeated anywhere from 5 rounds, to a 30 minutes total workout!
The object is to, over a period of time, increase the amount of high intensity work, and decrease the amount of rest in between., until you have reached a 1:3 ratio of high intensity to low intensity work. (example: 10 second sprint: 30 second rest)
This method of training is certainly a harder workout, but the benefits will be well worth it! Don’t start your first workout at 100% of your maximal effort for your high intensity portion. Test the waters a little to see where you are best suited to start.
This can also be done on a stationary bike, a treadmill, with a jump rope (jump for 10 seconds, jog for a minute or 2), stairs, however!! Get creative! Find a way that’s fun for you!!
*As with any exercise program, consult a physician before starting an exercise program, or if you have any questions regarding what exercises might be best for you!
I really hope you all enjoyed my 5-Part mini-course!
I hope you were able to take away some useful tips!
Please feel free to share this with anyone you think might be interested.
The website to get this free mini-course is:
Yours in Health,
Wesley Norris, CSCS