If you have made it this far, i would like to congratulate you on your perseverance. I have no doubt that you probably have seen a massive improvement in the shape of your body, not only that but your energy levels should be soaring and I doubt you have felt this healthy for many years.
If you are somebody who has achieved the goal you set yourself, then congratulations. If you still have weight to lose, then its time to move onto the next step. I would give yourself a week off first and then start with this.
The position you are in right now affords you a gift that wasn’t yours 8 weeks ago. Your body has become used to exercise, its more capable of sticking to a routine than it was when you started. Just take second to imagine what you were like when you started, and then imagine sprinting for 15 intervals in a row and you will start to get a picture of how far your have come.
This new fitness is a gift because to take advantage of the next step, you need a base, and now you have this base. The next step is essentially understanding a hierarchy of fat loss. It was a term coined by Alwyn Cosgrove, a trainer who has done more research into losing fat with interval training than anyone i know of.
This hierarchy is a set of activities that when followed produce the greatest amounts of fat loss from the top to the least amount of fat loss at the bottom. These activities will not be foreign to you, in fact you will know them well by now. However what’s special about this hierarchy is a thing called synergy. When they were used in the right way together they produced incredible amounts of fat loss. Where it was expected that the fat loss would be 3 times greater, it was found to be about 10 times greater.
Lets get into the hierarchy.
The first item is nutrition, (actually on Alwyn’s list, nutrition is the first and second step, he thinks its that important). This nutrition is exactly what you have learnt with the lose belly fat interval workout. The only differences is that you will only eat your carbs directly after you have exercised. There is no way around nutrition, you can’t out train a bad diet.
The second step is activities that burn calories, maintain muscle mass and elevate metabolism, essentially resistance training, moving away from the simple compound exercises for regaining your strength and moving into the exercise that create the most metabolic demands. These are called hybrid compound exercises in super sets and were mentioned briefly in the lose belly fat program.
Third is activities that burn calories and elevate metabolism, essentially High intensity interval training. As you have got this far you can start considering other times for intervals, from sprints that last up to a minute to Tabata intervals of 8 reps of 20 seconds on and 10 seconds rest. The vital thing is to include activities that increase EPOC.
Fourth is activities that burn calories, this includes aerobic intervals and straight steady state cardio, in these you will never reach the anaerobic burn that you got to doing high intensity interval training however they do burn energy.
Now putting this all together would take up a lot of time, but depending on how much time you had, you start at the top and build from there. First make sure your nutrition is right, second add a metabolic resistance training routine, third and interval routine. If you still have time then add aerobic intervals and finally cardio. This is how to lose lots of weight quickly. Each of these needs to be as intense as possible but also allow for adequate recovery. A great example of one of these workouts is the warp speed fat loss program, where you can lose up to 21 pounds in 28 days, even if you don’t have a huge amount to lose. Your body is now in a position to take advantage of these kinds of workouts.
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