Fat Loss Tips #5 - Renegade Personal Training & Fitness

Fat Loss Tips #5

ss-fat-guyIn this blog series we will post 5 tips that are sure to help you succeed in eliminating that nasty body fat that we all hate! Though it is all hard work, the benefits will keep you coming back for more.

Fat Loss Tip #5: Interval Training

What is interval training? In the simplest sense, interval training is nothing more than a method of conditioning that uses alternating periods of work and rest. Interval training stresses not only the energy system but the muscular system.

The two preferred methods that guarantee to get you maximum results in the shortest amount of time are as follows:

1) TABATA

TABATA Ratio = 20 seconds of work to 10 seconds of rest for usually 8 rounds. Your total workout time with rest usually lasts around 16 – 40 minutes.

ex #1: Treadmill: Sprint (fast): 20 seconds / Walk 10 seconds for 16-20 rounds

ex #2: Weights:
Thrusters (Squat/Bar Press) 20 sec
Rest 10 sec
Pull Ups 20 sec
Rest 10 sec
*Repeat 4 rounds

Squats 20 sec
Rest 10 sec
Push Ups 20 sec
Rest 10 sec
*Repeat 4 rounds

Elevated Push Ups 20 sec
Rest 10 sec
Split Squats 20 sec
Rest 10 sec
*Repeat 4 rounds

Mountain Climbers 20 sec
Rest 10 sec
Abs 20 seconds
Rest 10 sec
*Repeat 4 rounds

2) HIIT (High Intensity Interval Training)

HIIT Training is preferred to be done on outside on a track however most of us prefer the convenience of a treadmill at the gym. Just make sure your treadmill wasn’t purchased at walmart and has the capabilities of a fast speed, ie. over 10mph.

The HIIT Work Ratio is 2:1 (work/rest) and is a kick ass way to burn fat.

ex: Sprint 200 meters / Walk 100 meters

I challenge you to try this consistently for the next 4 weeks and give us a shout and let us know what you think!

Enjoy