Interval Training (Anaerobic training)

Interval training is far more superior to boosting your metabolism
than it is to do steady state aerobic training. Steady state aerobic
does not increase your metabolism at all. It is true that you are
burning calories while you are actually performing the aerobics.
However, once you are done with your session, your metabolism returns
to normal.

Interval training is far more superior to boosting your metabolism
than it is to do steady state aerobic training. Steady state aerobic
does not increase your metabolism at all. It is true that you are
burning calories while you are actually performing the aerobics.
However, once you are done with your session, your metabolism returns
to normal.

However, interval training (consisting of moderate to high intensity
cardio) will burn more calories per minute, and will elevate your
metabolism for hours and hours. The right amount of resistance
training combined with an intense interval training session can keep
your metabolism up for at least 24 hours and in some cases, up to 42
hours. Imagine what that can do to your body if you are burning high
amounts of fat all day and all night long (even when you are
sleeping).

A lot of people focus too much about “the workout” when in fact, they
should focus more on the whole picture. It is not the 1 hour of
workout that counts but it is the 23 hours remaining in the day.

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The Rule to Interval Training

Always warm up for 4-6 minutes

High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)

Moderate intensity: Slow down to a moderate pace for two minutes
(Level 6-7 intensity).

Therefore, one round will last about 3 minutes.

Always cool down for 5 minutes

Warning: Do not perform interval training before resistance training.
It can actually cause a negative effect on your routine.

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Week One to Four:

Complete 3 rounds, 3 xs per week.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your
weight lifting.

Week Five to Eight

Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your
weight lifting.

Week Nine to Twelve

Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your
weight lifting.

Weeks Thirteen to Sixteen:

Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your
weight lifting.

Follow this exactly how it is laid out and with the proper amount of
resistance training, it will help boost your metabolism to allow you
to burn more fat through out the day.

However, keep in mind that you want to perform interval training right
after your resistance training (never before resistance training).
Doing interval training first can actually cause your body to break
down your muscle tissue for energy during the resistance training.
Interval training can also be done during your non-resistance day.

You will be amazed how only 15 minutes of interval training can help
boost your metabolism allowing you to burn fat through out your body
including the fat around your stomach.