very important that you use his weight training program in conjunction with High Intensity Interval Training that I will talk about next.
High Intensity Interval Training
As discussed above, I used to use low to moderate intensity cardio as part of my workout routines and I never seemed to lose much body fat. If you look around the gym when your there next you will notice it is the same for most people. They seem to get to the point where they have lost as much body fat as they can and wonder why they can’t lose anymore. This is because they focus more on long cardio sessions rather than weight training, decreasing their RMR in the process. Whilst it’s true that your RMR remains high for 1-2 hours after a long cardio session, your RMR will actually remain high for 1-2 days after weight training mixed with High Intensity Interval Training exercises. This is because your skeletal muscle has been so strained and traumatised your body needs to increase the amount of calories burned to repair it, meaning a higher RMR.
Your body is designed to perform physical activity at stop and start movements, and this is why high intensity interval training is very important and needs to be used in your workout routines. Take sprinters for example. Their bodies are lean and muscular with low body fat. Now look at Marathon runners who have a more gauntly appearance. What one would you rather look like?
Hill Sprints
This is a form of High Intensity Interval Training and is a great way to get ripped and muscular. If you have a hill nearby, this workout is simple. Run up the hill as fast as you can and then walk back down the hill as your recovery period. Keep repeating this process for about 10-15 minutes. This is a very intense workout and you will see a leaner body in weeks.
Play Sports
Any sport that involves stop and start movements such as football, basketball, squash, rugby are good ways to perform High Intensity Interval Training.
Gym Equipment
You can use a treadmill to perform high intensity interval training. This is my personal favourite. You train in intervals and varying at high and low intensity (stop and start movements). My routine looks like this:
- Warm up for 5 minutes
- Interval 1 – run at 8.0 miles per hour for 1 minute
- Interval 2 – run at 4.0 miles per hour for 1 minute
- Interval 3 – run at 10.0 miles per hour for 1 minute
- Interval 4 – run at 4.0 miles per hour for 1 minute
- Repeat these 4 intervals 5-6 more times for an intense 20-25 minute workout.
I use high intensity interval training in my workouts as follows:
Monday
Mike Geary’s Weight Training Workout A
8 minutes high intensity interval training
Tuesday
Rest
Wednesday
Mike Geary’s Weight Training Workout B
8 minutes high intensity interval training
Thursday
Rest
Friday
Mike Geary’s Weight Training Workout A
8 minutes high intensity interval training
Saturday
25 minutes high intensity interval training
Sunday
Rest
Benefits of High Intensity Interval Training
Apart from increasing your RMR and reducing your body fat, I believe the main benefit of high intensity interval training is there is a lower drop out rate. As you are only performing High Intensity Interval Training for short periods of time and you vary in speed it is less boring, meaning you are less likely to skip it in your workout routines compared to long cardio workouts. You feel even more motivated to do it when you can see the fat dropping off your body. Other benefits include:
- An increase in oxidant production
- A more efficient nitric oxide response
- An increase in metabolic rate response
- An overall increase in general health
Try the Best Ever Workout Program
If you want to build lean muscle and lose body fat then you need to read Mike Geary’s The Truth About Six Pack Abs Program. I spent years following fitness programs, trying to gain lean muscle and lose body fat, but none of them seemed to work. Don’t waste your time! Want a programme that works? Then you definitely need to try The Truth About Six Pack Abs Program. I literally striped the body fat and gained lean muscle in the first month of trying his program and I was only using his beginner’s workout routine. Mike is currently offering a Risk-Free $4.95 trail, so you can try now and decide later
Hopefully this post has encouraged you to give High Intensity Interval Training a try and include it in your workout routines. Also make sure you include intense weight training in your workout. Make sure you read Mike Geary’s Truth about Six Pack Abs eBook for more information.
To Your Success!
Steve Harold
