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04.04.2016
Naturally I responded to her this morning in all my schoolgirl glory and now we’re best friends.
For those of you out there who hate reality television and could not care less, have no fear! Today’s Best Body Boot Camp workout called for a 50-minute interval workout that incorporated four challenging five-minute intervals.
The five minute circuit that you see in the middle of the workout that I did two times through was so hard!
I made a batch of scrambled eggs with chopped zucchini and stirred in a few spoonfuls of my homemade sunflower seed pesto for some healthy fats and added flavor. I’m all about minimizing dishes to wash – I love your interval treadmill workouts, too!
I am the furthest thing from a reality TV fan, although I have to admit I watched American Idol for a very very long time before deciding I’d had enough!
I always read while I eat breakfast after I get off work (nights 7p-7:30a) and it helps me wind down.
Unless the place is busy and I can people watch (creepy I’m sure) I get bored at the gym super easily!
In regards to reality television, when I finally realized I was too old to still be watching MTV’s The Real World, that was also the end of my reality TV days. I used to pretty much only watch reality TV when it first came out, but now I feel like EVERY show is a reality TV show!
I’ll cut straight to the chase, this is just going to be a summary of the different interval protocols you can try.
Read it, then come back for more energy system training ideas than you can shake a stick at!
You are bound to find these the most on the internet, like the image you see above, when searching for interval protocols. Specifically high and low intervals are characterized by periods of high intensity work and low intensity work, but not complete rest.
The Little Method of 60 seconds hard, 75 seconds slow, would also fall under this umbrella.
Start and Stop intervals are similar to high and low intervals, except they are characterized by complete rest or stopping.
Generally speaking, these intervals have you completely stop during the rest interval and catch your breathe by moving very little, and are most often used for interval protocols with short work or rest intervals. It’s hard to change the tension on a bike, rower, or treadmill for instance quickly enough when the rest interval is only 10 or 12 seconds long. Jumping Rope is one of my favourite tools for energy system development, especially with various interval protocols, it’s also a fantastic tool for weight loss, provided you have an adequate strength base.
Namely, I really like to jump rope because you cannot cheat a jump rope, or push through bad technique, or you’ll hit the rope.
The Boutcher Method (as I use it anyway) is also an example of this method, with 8 seconds on, 12 seconds completely off. Timed Set Intervals are timed intervals that have another unit  to complete fatigue, basically until you can’t go anymore and usually have a lot of rest. It could also be do a certain # of reps of a given exercise for time, for instance 100 burpees or 100 double-unders for time. However, the key to what makes these actually intervals, and not just timed sets, is that they need to be repeated at least twice, and a certain amount of rest should be given as a constant. The Wingate Test in an example, whereby you try to complete as much work (power output) as possible in 30 seconds and usually you get to rest (light cycle) for about 3-4 minutes, depending on the protocol. Timed Circuit Intervals take the concept found above in #3 and expand it to include numerous exercises timed.
These types of intervals should have rest intervals still, although it’s not uncommon for people to confuse timed circuits, with timed circuit intervals. An example of a timed circuit interval, would be Barbara, where you do 5 rounds of 4 different exercises but you are instructed to rest exactly 3 minutes between each round. Do 10 kettlebell swings, sprint 100 m, do 30 jumping jacks, rest for 1 minute (walk back) when repeated would be an example of a Time Circuit Interval. It could be a pseudo-mini-triathlon alteration for instance, whereby you row 250 m, run 400 m and bike 1000 m, then rest for 2 minutes.
Another might be 10 burpees, bear crawl 40 m, crab walk 40 m, 10 burpees, rest for 45 seconds, is an example of another.


I’m not so sure, if they are, they are generally highly aerobic and only become intervals when the workload is so hard, you simply HAVE to rest. In the Crossfit version, at most its self-inflicted rest, but is probably more appropriately geared towards power-endurance training or simple muscular endurance training depending on the modality.
The way you monitor progress on workouts like these is basically the total amount of volume accumulated via distance, reps, wattage or other unit of measure given a set amount of time.
The Crossfit workout Cindy, is an example of rounds for time, whereby you do 5 pullups, 10 push-ups and 15 bodyweight squats (that = 1 round) for as many rounds (+ any additional reps you do in that time) as you can do in 20 minutes. It’s not an official Crossfit WOD, as far as I know, but it was something along the lines of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, run 2 miles, then descending order back from 50 air squats, 40 sit-ups, 30 push-ups, 20 pull-ups for time. Continuous Circuit Training is not as effective a training protocol as Intervals Circuit Training, as I discussed here. For instance 3 exercises, that would take less than 3 minutes to complete, with the most aerobic exercise in the middle, followed by 30-120 seconds of rest. You start on the minute with 1 of each exercise, then rest, then you add a rep every minute on the minute to each exercise (or more than one) until you cannot do the amount of reps in the allotted time (though you are not necessarily limited to every minute on the minute). What you see is that because the volume of work gets higher each minute, the amount of rest gets shorter, making these particularly effective for training type 1 endurance fibers and enhancing mitochondrial capacity of muscle cells. You may even find them in more advanced Neuromuscular Training environments, where every minute on the minute, you try to lift a slightly heavier weight, until you max out.
This method can shake up a routine, but I wouldn’t recommend it as a staple, as the risk of injury increases with the decrease in quality that comes from resting less and less. Every minute on the minute push-ups, start with 1 and add one every minute until you can no longer complete the amount in a given minute. Every minute on the minute, do one pull-up, one push-ups and one double under, adding one of each every minute until you can no longer complete the amount in a given minute.
A descending ladder generally requires at least 2 exercises, and you count down in a particular sequence.
10,9,8,7,6,5,4,3,2,1 of 2-4 exercises can yield a brutal training session in it’s own, but make those exercises slightly more aerobic (double-unders x burpees for instance) and you can plot a predetermined amount of rest in between each ladder too. That amounts to 55 reps exactly, and can be done in less than 3 minutes, and after 1-3 minutes of rest, you could do a couple more if you wanted.
Or you can employ the intermittent rest interval I discussed in the Descending Ladder Intervals section. Sometimes you try to go as high as you can without stopping (often referred to as unbroken) for time and then rest longer.
There are certain topics that people search for more than any other and losing weight is one of them. This works so well because it means you take in less sugar, but also because you will lessen your sweat tooth and so crave less sweet things throughout the day.
People don’t think of muscle building as one of the top 10 ways to burn fat, seeing it instead as just a way to tone up.
This makes you crave less food and also helps the digestive process and prevents you from stretching your stomach. Cardiovascular exercise (CV) or aerobic exercise is any exercise that causes you to gasp for air. Running is a great way to reduce your weight and one that will help you to burn a lot of calories.
In this short article I’m going to cover 4 fat burning methods you can use to amp-up your fat burning process so you can start making those transformation changes again.
Interval training, also known as High Intensity Interval Training (HIIT) is an effective method for getting fat moving off your body pretty quickly. Another popular fat burning method is to implement steady state cardio.  This is also known as long slow distance or LSD cardio where you workout at the same pace for an extended amount of time, anywhere from 30-60 minutes with no rest.
Formats can include jogging or power walking and you can vary treadmill incline from decline, flat to incline, as well as adjust the intensity and speed at varying times. While many people, especially fitness athletes, find steady state cardio somewhat boring and time consuming, studies show that it is an effective means of burning calories and fat for the long-haul. Should you do LSD cardio only?  Not necessarily, but it’s something good to include to take the intensity down a notch at times and allow your muscles to take a break.
Circuit training involves alternating short bursts of resistance training coupled with intense cardio workouts.
An example of circuit training is to run on the treadmill at a medium incline for 3 minutes and then hop off (leaving the treadmill running) and do one minute of push-ups, pop-squats, or burpees (or any exercise you want to do to keep your heart rate up).


Repeat this format for desired amount of time, typically 20-40 minutes, 3-4 times a week.  Increase intensity or time as necessary. Cross training can be used in several different ways, but one sure-fire way to use it to melt off body fat is by alternating various forms of cardio equipment with varied rest time. Sign-up NOW for HONEST Figure Prep Tactics to Start Changing YOUR Physique in the Next 72 Hours.
Contact UsClick Here to post a ticket to our support desk to receive a personal response from my well-trained support staff or myself. I have a fun workout to share with you this morning to hopefully reel you back into my good graces. I rested for 15 seconds between each exercise of the mini-circuit and I was so, so sweaty by the time I was done. Seems like a great way to keep a workout interesting, and along with all those intervals, 50 minutes of hard work will for sure fly by! This workout sounds great… lately I have been needing to change things up constantly in order to keep myself amused so this is perfect! We all want to lose weight, and we all want to find quick fixes to help us shed the pounds and keep them off. However if you workout it not only burns calories in itself, but also means your body burns further calories to maintain the muscle – so you literally burn fat in your sleep!
By keeping this though it allows you to more easily control your intake of foods and particular food groups.
When you do this it’s because your body is burning stored fat and needs to carry oxygen around the body to do so.
It can be a little harsh on your knees if you’re not careful though, so make sure you have good shoes and if possible stick to grass. One method is to simply ride to work – it’s also good for the environment and for your wallet.
This allows you to run faster and burn more calories more quickly as you can rest in between. What gives?  Now you feel like you are back at square one.   All you want and need are some quick and easy fat burning methods that work.  Right?
An example of interval training would be running for 2 minutes followed by a light jog for 1 minute, which is the 2:1 ratio. Keep in mind that circuit training is not muscle building training.  It’s a cardio method to keep muscle and burn off body fat. For example, you can perform 10 minutes of steady state on the treadmill, hop off and do 10 minutes of HIIT on the elliptical, and finish off with 10 minutes on the stationary bike.  Cross training can keep your fitness workouts fun and interesting and prevent those dreaded plateaus. I’ve always felt like Tuesdays are the toughest day of the week because Mondays typically pass quickly since everyone is in catch up mode and then you’re just left with Tuesday. If you hate reality television and fitness I’m not sure I can win you over, but maybe my dog can with her bedroom eyes? While there’s no such thing as a silver bullet when it comes to weight loss, there are definitely some tips you can use to start losing weight. It also works your heart harder which makes it one of the top ten ways to lose weight, and one of the healthiest things you can do in general as well. Parts of the top 10 ways to lose weight are things like choosing the healthy options or making exercises. I hope you enjoy little glimpses into my life and have fun trying the sweaty workouts I frequently share and making some of my favorite recipes along the way!
Here we will look at some of the different measures you can take – and in fact the top 10 ways to lose weight. These things could really help you to lose weight…not a diary… So if you want to be fit do something! The running portions are broken up with muscle-toning strength exercises so you are guaranteed not to get bored.




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