When I work with my clients, one of the key elements that I incorporate into all of our workouts is INTENSITY. In my view, intensity is the most critical aspect of any exercise regime and can mean the difference between someone who reaches their goals and someone who doesn't. Increasing your workout's intensity will stimulate your body to burn more calories and induce a greater cardiovascular response. It will also allow you to have a more time efficient workout.
If you are looking to burn fat and become more toned, then increasing your exercise intensity is critical. Many people have the misconception that if you workout at a higher intensity you will no longer be burning fat since you will be in your ?cardio zone?. Whereas, if you keep your intensity low for a longer duration you will burn more fat since you will be in your ?fat burning zone?. Let me clarify this for you once and for all. By training at a low intensity (<70% max) it is true that you use fat as your predominant source of fuel. While exercising at a higher intensity (>75% max) your main fuel source is carbohydrate but you will ultimately burn more calories. And since 1 pound of fat is equivalent to 3500 calories, the ultimate goal is to burn as many calories as possible to create a negative energy balance!
One of the best ways to achieve this intensity is through the use of full-body compound circuit training (strength training) in conjunction with interval training (on the cardio equipment). The benefit of full body compound training is that since it utilizes more muscle in any given movement you burn more calories. The intensity of the workout also means that each exercise becomes more challenging as your heart rate is sustained at a much higher level.
Here are a couple of benefits to following an exercise program combining circuit training and interval training:
1.Intervals and circuits vastly reduce boredom. Traditional steady state cardio training and/or weight lifting can become quite boring. Interval training and circuit training offer more variety and excitement to your workouts.
2.Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate). As this can take many hours, you will keep on burning more calories long after the workout is over. In fact, research shows that metabolic rate is higher for several hours following interval training compared to steady state exercise.
3.Interval training burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!
Here is a sample workout that will leave you huffing and puffing:
Warm-up bike, treadmill, elliptical, rower5-10 min
Circuit (45 seconds for each exercise, with 15 seconds rest between exercises)5-7 min Lunge walks with lateral raises Plank (on stability ball) Squats with medicine ball shoulder press Push-ups Side Bridges Reverse Pull-ups Burpies
Interval Training (cardio equipment) 20 sec @ 100% : 40 sec @ 70% x 5 5 min
Repeat Circuit and Interval 3 times
Total Workout Time:45 - 60 min
If you would like to experience what an intense workout feels like then please inquire about the revolutionary Fitter U MP3 personal training program! For a fraction of the cost of regular one-on-one training, this proven MP3 program will ensure you get to your fitness goals in less time!
Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission. (c) 2006 Total Wellness Consulting.
A healthy metabolism can increase the rate the body burns fat helping you lose more weight with less work. Metabolism is the rate by which the body produces and consumes energy and calories to support life.
Here are some quick ways to fire up your metabolism:
1. You need to include a lot of energy food in your diet. The more energy foods you eat the higher the rate of your metabolism. Grains, fruits, beans and other vegetables are good examples of energy foods.
2. Sleep more. Research shows that people who dont get enough sleep risk weight gain. Also, the body regenerates muscles during the last hours of sleep.
3. Eat smaller meal portions. It is advisable to eat 4 to 6 small meals a day, timed 2 to 3 hours apart.
4. Drink more green tea. Green tea is also a very good substitute for coffee. Green tea helps stimulate the metabolism and has no side effects when excessively consumed as occurs with coffee.
5. Eat more spicy foods. Funny enough, eating hot cuisine with peppers can increase your metabolism level.
6. Build up on lean, mean body mass. The more muscles one has, the higher the possibility of burning calories and fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Everyday tasks like taking the dog for a walk or climbing the stairs intead of using the lift can burn a lot of calories.
7. Drink more water. Water flushes out toxins that are produced whenever the body burns fat. A lot of water is needed for the body to do its functions, when there is shortage of water our body's system decreases the speed of its functions producing unnecessary stress as a result.
8. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.
Achieving the desired body weight is possible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. Eating right and working out is not just a passing fancy, but a way of life.
Start practising these tips today and you'll be on your way to a healthier life and body.
Both Yuri Elkaim, Bphe, Ck & Roberto E are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Yuri Elkaim, Bphe, Ck has sinced written about articles on various topics from Lose Weight, Nutrition and Fitness. Yuri Elkaim is a highly acclaimed personal trainer and the owner and founder of Total Wellness Consulting.Join his mailing list at http://www.totalwellnessconsulting.ca and receive a complimentary 30 min MP3 workout, a 3-part Willing Your Way to Wellness. Yuri Elkaim, Bphe, Ck's top article generates over 6600 views. to your Favourites.
Roberto E has sinced written about articles on various topics from Lose Weight, Health. Roberto E. is a personal wellness coach. He has helped many regain physical fitness. He runs a site at. Roberto E's top article generates over 720 views. to your Favourites.