Step Three: Interval Training (SHOULD DO, when able!)
Interval training works like gangbusters, but don't try it without making sure you have a base level of fitness and your doctor gives it the green light.
Interval training is considerably more effective for weight and fat loss than traditional, steady state cardio like aerobics, running, or cycling. A typical interval session might involve a minute of high intensity effort followed by a minute of low-intensity recovery, repeated 10 times. What you do is push your body to 9 out of 10 during work periods and recover at about 4 out of 10.
These types of intervals can be applied to just about anything, and you will burn more in one 20-minute session than you can burn with 45 minutes of cardio. Plus, whereas your metabolism will quickly drop after a cardio session, it will stay elevated for up to 24 hours after an interval session. It really is amazing to feel hungry after working out -- your body is telling you that burned some calories and it's looking for fuel! And you can tell it to take that fuel from your fat cells and not more food. :-)
A lot of books exist about interval training, including ones like Turbulence Training and Fat Burning Furnace, but intervals are so easy to setup, I think you're best just choosing a few of your favorite activities and turning them into an interval workout. For a 20 minute session, do a 5-minute warm up (5 out of 10 intensity), a 4-minute cool down (3 out of 10 intensity), and 11 minutes of work: 30 seconds at 9 out of 10 intensity, followed by 90 seconds at 3 out of 10 intensity, repeated 6 times. Apply this to running, biking, swimming, you name it!
Now it's Your Turn!
There you have it. That's exactly how I shed 24 pounds in one month, and 53 pounds over the course of 6 months. And if you follow the steps I outlined above, you can do it too. No starving, just follow a sensible eating plan that is maintainable with cheat days. Supplement your eating with acai berries for weight loss, appetite suppressing, and overall health. Cleanse and detox your body to kickstart your diet, and add in regular interval exercise.
Yes, it will require effort. But your health and appearance are worth it, so get started today! Your first step is a cleanse and detox, so click the banners below to get started. In just a few weeks, you'll be feeling world's better!
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