How to Cut Your Workout Time in Half & Lose More Weight

The #1 reason for not working out is a lack of time.

If you get up at 5:30am to drive an hour to work, only to get home at 6pm and then have to launch right into carting the kids around, who can blame you for not working out? Not when it takes 45 minutes to do cardio, and another 30-45 minutes for isolation bodybuilding workouts.

If that's the way you have to exercise to lose fat, then practically no normal person is going to be able to pull that off.

But when you look at the science, you'll see that you can get more results in less time. You just have to increase the intensity of the workout, but at the same time, you can cut your workout time in half (or more!).

I am convinced that an effective fat loss workout can be done in 45 minutes or less, and that long, slow, excruciatingly boring cardio is not necessary for you to get the body you want. Please, read on...

Here are the details on the superiority of interval training when compared to traditional aerobic exercise:

Q: What is the role of interval training vs. steady state aerobics in a fat loss program?

Answer:
Interval training is more important than cardio. First of all, it gets more results in less time. And with "lack of time" being the number one reason most people do not participate in a training program at all, clearly intervals are the winner here.

Now let's just assume that lack of time is not a problem. Well, interval training is still more effective because it applies more "turbulence" to the muscle. Or in scientific terms, interval training results in a greater metabolic stress on the muscle.

And that causes more calories to be burned in the important 23.5 hours per day when you are not exercising.

From there, the muscle must work to recover, repair, and replenish the energy that was used in the training. It is much more metabolic work for the muscle to recover from interval training (and strength training) than it is to recover from aerobic training.

Therefore, in the post-exercise period, interval training results in more calories burned.

In fact, I just read a new study from Australia that shows interval training is superior to slow cardio for fat loss.

The researchers, Trapp & Boutcher put WOMEN through a 15 week study where one group was a control, one group did intervals (20 minutes of alternating sprints and recovery), and one group did 40 minutes of slow cardio.

The interval group lost 2.5kg of fat in 15 weeks on average (with one subject losing 7.7kg of fat), while the slow cardio group lost only 0.4kg of fat over 15 weeks on average.

The results speak for themselves.

So don't get hung up on how many calories are burned during a training session with aerobic training. That is not nearly as important as how many total calories your body burns over the course of the day - and you will burn more with interval training.

And for those that subscribe to the fat burning zone as being important, again, you aren't looking at the big picture (the 24-hour calorie burning period). Instead, those that believe in the importance of the fat-burning zone have a myopic view of how the body works.

The same message applies to those people that live and die by the cardio on an empty stomach method. You're "nickel and dime-ing" the fat loss process, when really it's a much bigger budget to balance.

Look at the big picture. Get your nutrition in order, then focus your workouts on brief, intense strength and interval training workouts that increase your metabolism for the next 24 hours.


Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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    1. Do you know the 2 biggest reasons men and women stop exercising?

      1) Lack of time
      2) Lack of motivation

      Let's tackle "Lack of Time" today with 5 ways you can get your
      workouts done faster. After all, no one should spend more than 50
      minutes in the gym.

      Here are 5 ways to cut time from your workouts.

      a) Supersets

      I use "non-competing" superset. This means, choose two exercises
      for different muscle groups - and preferably completely opposite
      movements. For example, choose a push and a pull. That way, one
      muscle group rests while the other works...and you cut the rest
      time you need between sets.

      b) Choose a better warm-up strategy

      Don't waste 10 minutes walking on the treadmill. Instead, use a
      total body circuit of bodyweight exercises as a general warm-up, and
      then move directly into specific warm-up sets for your first two
      exercises.

      c) Pair dumbbell and bodyweight exercises together in your
      supersets

      This saves you time at home (you don't need to change the dumbbell
      weight between exercises) and in the gym (you don't need to fight
      for 2 sets of dumbbells).

      d) Choose Intervals over slow cardio

      The latest research shows more weight loss when people use
      intervals, and intervals take half as long to do.

      e) Limit the use of isolation exercises

      Pick multi-muscle exercises, such as squats, pulls, pushes, and
      rows. If you have time, you can squeeze in some dropsets for arms
      and shoulders if you want. However, if you only have 3 sessions of
      45 minutes per week, isolation exercises must be the first to go.

      In addition, don't spend more than 10 minutes per week on direct ab
      training. It's not efficient and won't give you rock hard abs
      alone.

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

      Workout less, live life more,

      Craig Ballantyne, CTT
      Certified Turbulence Trainer
      Creator of Turbulence Training

      PS - Don't know where to start?

      If you are a beginner, start by reading Dr. Mohr's nutrition
      guidelines...eating properly will be the biggest factor in your
      early success.

      Beginners should also start with the Introductory TT workouts to
      prepare their muscles for the upcoming intense training.

      For others, it's best to start with the Intermediate Level TT
      workouts. If those aren't enough of a challenge, you can move onto
      the Original TT workout and follow the 16-week advanced program
      right through.

      If at any time you need a break, try the TT Bodyweight 4-week plan.

      And then finish off with the TT Fusion Fat Loss program followed by
      the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
      Advanced TT fat loss workouts.

      After that, choose between the TT for Women or TT for Muscle
      programs to help put the finishing touches on your physique. All of
      these are included as bonuses with Turbulence Training.

      Get started on the road to fat loss with your very own copy of
      Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

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