First, stop running 5 times a week, for 30+ minutes per run.
If you don’t run, then that may seem like a joke. Well, running is actually turning into a joke…
Studies and endless testimonials now prove that running does not really do much for sustainable fatloss. For most people. Now if that is you – you have tried to lose weight from running, and just get minimum rewards, then its time to switch gears.
Cut out running to once, maximum twice per week. And introduce HIIT.
HIIT stand for High Intensity Interval Training, and is very, very effective in initiating fast fat loss.
So how to do HIIT?
HIIT is basically highly intense, max effort exercise, that lasts a very short amount of time. The reason it is short, is because the body cannot produce the level of performance for much longer than the first 20 minutes. If it can – you are not doing it properly.
In HIIT, you will be exercising at 85-100% of your maximum heart rate (220-age). You will exercise for anything from 8 minutes to 20 minutes.
Here are some examples of HIIT I personally use…
20-10’s – 20 minutes, maximum benefit.
Jump on a treadmill and warmup for 1-2 minutes at walking pace, then your going to push the incline to about 4, and the speed to a running pace (about 12-15km/h). Then, you run on the treadmill for 20 seconds, then literally jump on the sides and stand still, whilst the treadmill continues. Stand for 10 seconds, then jump back on for 20 seconds. Continue this pattern for 5 minutes of work.
After 5 minutes, reduce the speed to a walking pace, and double the incline to 8. This time, you walk for 20 seconds, jump of for 10, then back on for 20. Continue for 5 minutes. After 5 minutes you go back to running, for 5 minutes. Finally, you switch back to 5 minutes of walking, using the same pattern. The workout should last roughly 21 minutes.
Jump on a stationary [If you do this on a normal bicycle, make sure you have access to an airport runway, or an olympian bike track 🙂 ]. Warmup for 1-2 minutes at a moderate pace then you’re going to sprint – cycle as fast as you possibly can for 20-30 seconds, then slow down to moderate pace for 20-30 seconds, then sprint again, then back off again. Repeat this pattern for a total of 8-10 minutes of work. You should be exhausted, sweaty and out of breath. This is good, now get ready to burn fat.
These are not for the unfit, faint-hearted or for full-stomachs. The classic wingate sprint has been around for a long time. It is used by olympic athletes, professional sportsmen/women and just all-out hardcore gym-nuts. Warning – you might throw up, so keep a bucket handy, or your nearest enemy. In the professional world, many athletes are actually sick, no joke.
Jump on bike, warm up for 1 minute, then crank up the resistance on the bike to max. Once it hits max, stand up on the bike and sprint for 20-30 seconds giving everything you’ve got. At the end of the sprint you should be absolutely gassed. Out of breath, sweaty, hating life. After the sprint, reduce the resistance to about 3 or 4, then cycle at a low-moderate pace for 2-4 minutes. Yes, 2-4 minutes. If you are doing it properly , you will need this amount of rest. This rest period gives your muscles and cardiovascular system just enough time to be able to blast out again, for another 20-30 seconds. Repeat the pattern for a total of 4-8 sprints. That is it.
To make wingate work, you have to give your absolute all in every sprint. Rest properly, then go again. In the days after this workout, you will feel it, but you will also reap many benefits. Fat loss being the main benefit…
HIIT is very, very effective for igniting fat loss, especially for stubborn fat like that of abdominal fat on men, and ‘bingo wings’ on ladies.
It is simple, not time-consuming (as opposed to running), and you get fast results. You also build muscle, have more of a buzz after (endorphin rush), and start to feel like superman.