Exercise For Maximal Results

It is no secret that exercise is beneficial for your health.  In fact, research has been proving its benefits for over 50 years.  Anyone who desires to achieve optimal health knows that adding exercise to their lifestyle is a key ingredient.

But what kind of exercise is best?  Are certain styles of exercising better than others?

There are 3 conventional styles of exercise:

  • Cardio/Aerobic Training
  • Flexibility/Stability
  • Strength/Resistance Training

And although all three styles can have positive health benefits, there is a fourth style that is gaining momentum in the health/fitness field.

This ‘new’ style of exercise is called Burst Training.  Burst training is a style of exercising that requires maximal output for a short period of time.

The latest research in the exercise field indicates that Burst or Interval training will create the body that you desire. Burst training is exercise that is done at high intensity in short bursts of time.

Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. This has been shown to hold true even when the session is not done at an extremely high intensity.

In one such study, those who cycled for 40 minutes, alternating four-minute bursts at 90 percent effort with two minutes of rest, improved their cardiovascular fitness by 13 percent, and were able to burn 36 percent more fat during a later hour-long moderate cycling session.

Another study took it even further, showing you can burn more fat exercising for 20 minutes than for 40 minutes!

In their trial, women either exercised for 20 minutes, alternating 8 seconds of sprinting on a bike with 12 seconds of exercising lightly, or exercised at a regular pace for 40 minutes. After exercising three times a week for 15 weeks, those who did the 20-minute, alternating routine lost three times as much fat as the other women.

The researchers believe this type of exercise works because it produces a unique metabolic response. Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under your skin and within your muscles. The resulting increase in fat oxidation is thought to drive the increased weight loss.

It’s About the Fiber

To fully grasp the benefits of Burst Training, you first need to understand that you have three different types of muscle fibers:

  1. Slow
  2. Fast
  3. Super-fast

We now know that in order to naturally increase your body’s production of human growth hormone (HGH), you must engage your super-fast muscle fibers.

HGH is a vital hormone that is key for physical strength, health and longevity.

Neither traditionally performed aerobic cardio nor conventional strength training will work anything but your slow muscle fibers, and hence has no impact on production of HGH. On the contrary, it has the unfortunate effect of actually causing the super fast fibers to decrease or atrophy, further impeding natural HGH production.

Power training, or plyometrics burst types of exercises will engage your fast muscle fibers, but only high-intensity burst cardio, such as Burst Training, will engage your super fast fibers and promote HGH.

Shorter Is Better

Let’s face it, one of the main reasons that people do not exercise is because of the time commitment that is typically associated with it. The best part of Burst/Interval training is that it cuts down on the amount of time you need to exercise, which is great if you don’t have time for hour-long cardio workouts.

Most of my workouts do not last longer than 20-30 minutes (depending on stretching and warm up) and then I am out the door. The other fantastic advantage of this style of workout is that no gym or equipment is needed. Simply running stairs, doing push ups, or doing “air” squats for 20- 45 seconds / 3-6 reps is all you need to do.

Burst Training Example

  • Run in place for 35 seconds as hard as you can
  • Rest For 90 seconds
  • Run in place for 35 seconds as hard as you can
  • Rest for 90 seconds
  • Run in place for 35 seconds as hard as you can
  • Congratulations- you will now burn fat for the next 24 hours!

I know it seems too easy to be true but this is exactly the style of workout that you should be doing. In addition, utilizing resistance training is also important. Lifting weights, using bands, or simply using your body weight is essential to gaining lean muscle.

Why do you want lean muscle? Because lean muscle has a faster metabolism and the more lean muscle you have the faster your metabolism will be and the more fat you will burn.

Ladies, please do not mistakenly believe that you will bulk up if you lift weights. Unless you use muscle enhancement products- you will not develop a “body builder” physique. Having said that, if you choose not to resistance train you will continue to struggle with body fat and weight loss.

Interval Training Example

* Do each set of 5 exercises with little or no break between exercises

  • Push ups (as many as you can)
  • Pull ups or Lat Pull downs (10-12 reps)
  • Squats (with weights or wall) (10-12 reps)
  • Lateral shoulder lifts (10-12 reps)
  • Box Jumps (or you can run in place) 30 sec.

Rest (90-120 seconds)

  • Incline dumbbell press (10-12 reps)
  • One arm dumbbell rows (10-12 reps with each arm)
  • Forward Lunges (12-15 reps with each leg)
  • Dumbbell squat and presses (10-12 reps)
  • Box Jumps (or run in place) 30 sec.

Rest (90-120 seconds)

  • Close grip Push ups (as many as you can)
  • Reverse Pull ups or Lat pull downs (10-12 reps)
  • Dumbbell step ups (10-12 reps)
  • Two Arm dumbbell swing (15 reps)
  • Box Jumps (or run in place) 30 sec

Action Steps:

  1. Make a commitment to yourself that you are going to make exercise an important part of your day. All you need is 30-45 minutes 3 days a week to see dramatic health benefits.
  2. Begin to preform Burst/Interval training style of exercises.
  3. Join us for one of our Detox/Boot Camps!  You can check out the details HERE!