Fat Blasting Workout!
eDiets - The online diet, fitness, and healthy living resource
If you Always Do,
what you Always Did, you will Always Get, What you Always Got. --
Most of us know the benefits of
cardiovascular exercise: reduced risk of heart disease, improved heart
function, improvement in blood cholesterol and triglyceride levels, reduced
risk of osteoporosis and let us not forget one of our favorites -- burn body
One fundamental problem with cardiovascular
exercise for many people is that it simply becomes boring. Ive read
countless articles related to the type of cardio to perform, frequency, target
heart rate, etc., but no one seems to address the fact that this stuff can be
boring for the everyday person. Im not sure I can completely change your
perspective about this, but I know I can provide you with a 12-week program
that may stimulate your interest, your metabolism and your ability to burn body
Most people tend to do the same workout day
in and day out. Many end up throwing in the towel because they get
psychologically burned out. Its sort of like eating Pizza -- you may love
it and it may be your favorite cheat food, but if you had to eat it every day
for a year, I guarantee it would make the bottom of your favorite food list.
same applies to exercise. You simply cant use the treadmill or elliptical
machine every single workout for the same amount of time and with the same
intensity levels. It will eventually catch up to you. When it does, youll start
to make excuses as to why you cant workout -- and youll actually convince
yourself the excuses are legitimate.
The human body will adapt to any exercise
routine in approximately 4 -6 weeks. If you do the same routine over and over,
the body will adapt and become efficient at the movement. Thats a good
way to stall your progress.
In order to alleviate boredom and to keep
you in fat-burning mode, Im outlining several methods for manipulating
your cardio workouts. You can perform each for three weeks at a time (or even
two weeks at a time). The process will keep you motivated and have you burning
loads of fat (assuming you're consistent with your eDiets nutrition program).
Always remember one golden rule; exercise does not work in and of itself --
nutrition is a huge component.
The following is my 12-week fat blasting
workout thats designed to produce results. If youve been power
walking for 20 minutes on the treadmill every day for the last year, things are
about to change. You can select any type of cardio you wish as long as you
adhere to the parameters of each 3-week segment.
1. Longer duration/ moderate intensity
(week 1 3) -- This cardio method is based on keeping an elevated
heart rate but not working so hard that youre burning out or short of breath. I
recommend 40 minutes (beginners can begin with 15 minutes) of walking or light
jogging. This can be performed 3-4 days per week depending on your level of
experience. I also recommend maintaining a heart rate of approximately 65
percent 75 percent.
2. Interval Training (weeks 4 - 6) --
This workout can be performed 3-4 days per week. Interval training is best
described as incorporating higher intensity exercise with lower intensity. This
method helps stimulate and speed the metabolism. Intervals can be applied to
any form of cardiovascular exercise and although it's been a widely used
technique for training competitive athletes since the 50's, the concept grew
into mainstream fitness in the 90's.
The beauty of interval training is that you
dont have to work out for long periods. Unless youre training for a
competitive event, anything over 25-30 minutes is unnecessary, and that
includes warm up and cool down.
The following is a protocol for interval
training using the treadmill as an example:
Begin with a warm up of 5 minutes at level
3.0 intensity (3.0 miles per hour).
a. On the 6th minute increase to 4.0
mph (light jog).
b. On the 7th minute increase to 5.0 mph.
c. On the
8th minute increase to level 6.5 or 7.0 mph.
d. For the next 2 minutes
(minutes 9 and 10) return to 3.0 mph.
e. Repeat letters a-d two additional
times, but increase the level of intensity one mile per hour on each phase.
f. Cool down for 5 minutes at 3.0 mph.
Total workout time (including warm up and
cool down): 25 minutes. Letters a-f above represent one cycle. In this example,
you perform 3 cycles of higher intensity training. If youre at a more
advanced fitness level, then youll need to adjust the speeds accordingly
to make sure the intensity is somewhat demanding at the higher levels.
3. Combination Training (weeks 7-9)
-- Combination training can be performed 4-5 days per week. It simply combines
the moderate intensity/longer duration method with interval training. Our goal
is to stimulate fat loss by changing the parameters of the workout and also to
keep ourselves mentally stimulated. Here's an example:
Monday -- moderate intensity/longer duration
for 40 minutes.
Tuesday -- Interval training.
-- moderate intensity/ longer duration for 40 minutes.
Friday -- Interval
4. The Split Workout (weeks 10-12) --
The split workout asks you to perform a different cardio exercise every day (4
days per week) for 30 minutes. Again, we are attempting to change the
adaptation from the previous 3 weeks to ignite fat loss. Most people enjoy the
variety of this workout after they get over the initial fear of change mind
set. An example of the Split Workout is as follows:
Monday -- power walking.
Wednesday -- rest.
Thursday - jogging.
aerobics dance tape.
The beauty of this 12-week program is, based
on the fact you've stimulated your metabolism to such a high degree, you
continue to burn calories the day after your workout. Most people are obsessed
with how many calories are burned during a workout, but one of the keys to
losing fat is making sure your body continues to burn lots of calories 24-48
hours after the workout. With the above training parameters, youre bound
to make excellent progress.
Beginners should reduce each workout by one
day, decrease time by 5 minutes and perform at a level of intensity that is
comfortable (approximately 55 percent to 60 percent of target heart rate). I
strongly encourage everyone to invest in a heart rate monitor to accurately
gauge your individual target heart rate.
As always, your ultimate success in
achieving your goals is based on effective exercise (weight training and
cardio), following your nutrition plan and massive amounts of consistency.
Please check with your doctor before starting any exercise program.
A competitive bodybuilder and former 2001
Mr. Connecticut, author Raphael Calzadilla, B.A., CPT, ACE and eDiets.com Chief
Fitness Pro is a veteran of the health and fitness industry. He specializes in
a holistic approach to body transformation, nutrition programs and personal
training. He earned his B.A. in Communications from Southern Connecticut State
University and is certified as a personal trainer with ACE and APEX. In
addition, he successfully completed the RTS1 program based on biomechanics.