Weight Lifting, Weight Training, Bench Press & Bodybuilding
December 19, 2014

How To Lose Weight Fast In 12-Minutes Or Less
by Caleb Lee

Interval Training for Weight Loss

You want to get ripped right? Yesterday, I explained why aerobic training SUCKS for fat loss. Today I’m going to tell you what REALLY works, and what works fast.

It’s really simple too — only two words, here they are…

Interval training!

Interval training is better for your health

Interval training is usually defined as hard-all out intervals (like sprinting) followed by brief, less intense intervals (like jogging). Work periods and rest periods vary depending on the protocol, but that’s the idea. Get it? Intervals — now the name makes sense.

Next you should know that intervals are the best for your health, here’s why:

  • The famous tabata study: Researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. Basically you get better all around results with intervals versus steady-state aerobics.

  • Interval training can lower blood sugar by up to 40%. To put it into perspective, the commonly prescribed drug Metformin does so by a paltry 19% while putting users at risk of obesity, if they can tolerate the constant vomiting and diarrhea!

  • Interval training makes your heart and lungs stronger not just bigger. Marathon runners keel over after marathons (look it up) even though their heart and lungs get enlarged — they’re more stressed. Sprinters get strong hearts. Sprinting is better for you

  • Interval training mimics life and is more functional endurance training. You ever picked up a heavy box for a slow steady state over 60 minutes? Hell No! You have to pick up a heavy box quick… change a tire… chase a kid down snatch him up and yell at him for running down the street. Everything you do in your every day life is anaerobic not aerobic. So Interval training is more functional

  • Sprinting increases testosterone while aerobics lowers it. Although not a well designed study, Journal of Sports Sciences, Vol. 23, Issue 2, February 2005, pg. 187-188 (no abstract). Here they compare testosterone levels among different groups of males: Sprint Trained - 9.11 (ng/l), Endurance Trained - 7.05 (ng/l) and Sedentary - 8.19 (ng/l) Since this data is a cross-section, it does not establish cause-and-effect. In other words, it’s possible that men with low testosterone self-select into endurance running, and men with high testosterone self-select into sprint running. However, this data is very suggestive that sprint training may increase testosterone in men. But logic plays a part here, since we know that staying in the gym longer than 45-60 minutes depletes T levels, it makes sense that long, steady-state aerobics would do the same.

  • Sprinting increase Human Growth Hormone: In a new study, researchers compared growth hormone levels in several ways - resting, after a 6 second cycle sprint, and after 30 second cycle sprint. The 6 second sprint method did move HGH some, but didn’t come close to the body’s potential to release this powerful hormone. The 30 second all-out effort sprint experiment increased HGH by 530% over resting baseline and 450% over the lesser intensity sprint. (A summary of this study can be seen at the National Institutes of Health.)

Interval training is key to fast weight loss

Besides being VASTLY better for your health, Interval training burns more fat than aerobics too.

interval training 2

In fact, in the Tabata protocol mentioned above the Japanese scientists discovered that the people following the tabata protocol burned 9 TIMES MORE FAT than the group that exercised for an hour a day. And your metabolism stays revved up and burns more fat for up to 48 hours after the Tabata protocol.

A simple 12 minute program to lose weight fast

Basically you pick an exercise, I like sprints, but you can do jumping rope, cycling, etc. You have work intervals (sprints) followed by rest intervals (jogging).

Here’s a simple program to use progressivity in the right direction. In the 12-minute program below, you’re going to focus on gradually increasing the challenge as you progress over 4 weeks.

To aid in this effort, and to make your body accept the proper signal to gear up your metabolism, this program also simultaneously decreases the duration of the exercise period. This has synergistic power that will surprise you.

Interval Training

Notice the progressive feature of this workout. Over time, the duration of each exertion period decreases. You’re going to be building up the intensity of your exertion intervals over the four weeks.

By week five you should be ready to do 1 min all out sprints, with a 1 minute recovery jog, for three sets, that’s what I do now for fat loss 2-3 times a week. It works I’m ripped

So stop doing aerobics now and instead do intervals to increase your health and burn more fat, faster than ever before.


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