As you know I’m not a fan of cardio with regards burning fat.
Why? because it doesn’t work 🙂
What does work rather well is HIIT (high intensity interval training)
I have shown or told most of you how this works
but here is a quick recap if you have forgotten.
Get on a piece of cardio equipment (treadmill or rowing machine works best)
Do a 2 min warmup then go as fast as you can for 20-30 secs then back down
to a steady pace for 1 min. Then fast again for 20-30 secs then back down.
Repeat this up to about 10 times.
Eg treadmill sprint at 15kph (30 secs) walk at 6kph for 1min- Repeat x 10
Make sense? Good.
The theory behind this is that the body hates change. If you keep your cardio
at a steady pace for more than 5 mins it adapts to this very quickly and will
try to get the job done using as little energy as possible. The body is actually very smart
in that respect but from a fat loss perspective it doesn’t help. By changing the pace
up and down, it confuses the body and will more be likely to tap into those
fat stores which is why interval type games such as football or squash are excellent
for fat burning. Steady cardio will actually weaken your muscles and possibly use your
muscle for fuel so negatively affecting your fat burning efforts.
Steady cardio is boring and doesn’t work so why would you want to do it?
HIIT is hard work, too hard to be boring and WILL burn lots of fat and promote
muscle and strength gains, AND you can be done in 15-20 mins.
Seems pretty smart to me 🙂