How Should I Train Part 2
In order to have a toned lean muscular body of a good size and proportion, bodybuilders spend a great deal of time on how to remove excess fat. This is done in various ways. Some will spend hours and hours running on the road or doing various exercises on stationary equipment. Others will join spinning classes or dance routines all in the hope of losing excess fat. These all work, and I would never suggest that they do not work. But each of us has to find what the best method is for us. I have always had the idea that you need to do the least amount for the most reward. That is a pleasing result.
Let's look at people who want to earn money. They could work in a warehouse, packing goods, for around the minimum wage. That means that they could earn a limited amount per week. I know I have done that at one time in my life and you have to work very hard for limited income. They could also sell a product or service. Let’s say insurance. A policy for could be worth a lot in commission to the salesman. (I know - I sold insurance many years ago). Today I believe you can earn even more for a few hours work. Not every one is suited to selling insurance, but then you do not know until you try.
It is the same with training. If you believe only one way will work for you then that will be the one that you will use to get results. If you have an open mind and you are prepared to try different things without doing the ridiculous, then you could quite easily get a great result with limited effort.
So what is the best way to burn fat? What is the right kind of exercise to do? A study at Laval University, Canada found that a group following a program of high-intensity intermittent-training lost nine times more fat than those following a normal endurance training program. The kind of training is like the following.
AEROBICS
1 minute slow then
1 minute faster
1 minute faster
1 minute faster
1 minutes as fast as you can go
Increase with each minute - so you can imagine the first minute is like walking speed with little stress. By the 3rd minute you are running at a reasonable speed. By the 5th minute you are sprinting as fast as you can possibly go. You are giving it everything and then some. If you use a stationary bike, or other stationary equipment, you can increase the resistance or the speed to get the same effect. I use a stationary cycle. I cycle at about 100/110 RPM and play with the resistance. Instead of going faster I increase the resistance. On the last minute of the set I really give it my all as I have it on a high resistance and it is a real strain to finish the minute.
This is very similar to what we used to do when I played rugby many, many years ago. lol We called them “wind jammers". If you repeat the above 3 more times you will have done a very intense 20 minutes of aerobics. You will only need to do this a few times a week and you will be amazed at how much body fat you will burn off.
Comments