Want to burn fat fast? Maximise results with interval training

By Ryan on September 27th, 2007

Everyone has heard about it.  Interval training was all over the media in January this year.  Do you want results now?  You should have started interval training yesterday!  Researchers at the University of NSW and the Garvan Institute studied 45 overweight women over 15 weeks, putting them through a 20 minute cycling regime in which they sprinted on a stationary bike for eight seconds followed by 12 seconds of cycling lightly.  This interval training prompts the body to click into a metabolic response that allows more fat to be burned under the skin and within the muscles.
Their success was due to higher amounts of chemical compounds called catecholamine’s that are produced in increasing amounts when linked to interval sprinting; the resulting chemical reaction drives greater weight loss.  Professor Boutcher said other types of interval training use longer interludes which are not as effective for overweight people and said the current government recommendations for exercise are largely ineffectual.
It is a general observation telling people to walk 1hour per/day 7 days a week just doesn’t cut it, the fat that is.  People either don’t have the time or the inclination to give up 1 hour of their day for exercise.  Try this approach:
1. Get a pedometer and ensure you achieve at least 5,000 steps per/day with incidental exercise on training days before you even hit the gym floor (you will need to achieve 10,000 steps on non-training days).  To achieve these 2 base levels of pedometer readings you need to get creative with your day to ensure you achieve the desired amount of steps - take stairs when you can, walk that extra distance to your lunch break, walk to your colleagues’ office instead of phoning etc.
2. Get into some resistance training 2 x per/week, either by joining a gym or using bodyweight exercises to achieve the resistance benefits.  All exercise should be compound exercise that is squats, pushups, lunges, chin-ups, lat pull down etc.   A 30 minute resistance training workout is all it takes. 
3. Conduct 2 interval training sessions at the end of your resistance training day, take advantage of used glucose stores and head straight into those fat stores.   If you find the 8/12second ratio too much try the following:

4. After you’ve completed two of the above resistance/interval days, perform one other purely interval day mixed with some LSD training (long slow distance training).  After you’ve completed your 20 minutes of interval training, add on another 30-40 minutes of purely moderate to hard LSD training.  If you’re always doing your cardio training on the bike try the x-trainer, rower or treadmill to add some variety and shock the body into shape.
5. The above examples only equate to three visits to the local gym.  
6. On the other remaining days – yes, that’s 4 days - ensure you hit at least 10,000 steps.  
7. Get the eating under control and you’re guaranteed results.
Source:  media release http://www.unsw.edu.au/news/pad/media/2007/jan/Fat_exercise.html

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