I hope you are having a great and productive week so far!
Today, I have an article and video for you from my friend Kate Vidulich. If you have been a subscriber to my email newsletter for any length of time you have likely heard me mention her name frequently.
Kate is a trainer who works with high profile clients in Manhattan. Folks she trains typically 1) are paying her TOP dollar to get results and 2) don’t have extra time to waste. They need effective and efficient workouts. So Kate is one of my go-to sources of info for this style of training.
In today’s article she is going to talk to you about a big mistake you are likely making in your interval training – and that is SKIPPING your rest breaks.
This is SO critical and a lot of folks mess it up … I know our boot camp workouts actually become much HARDER when we program rest breaks intelligently … and if we make them TOO short, the workout actually becomes EASIER and less effective (kinda counter-intuitive, right?)
Read today’s article, and then check out the sample workout from Kate!
#1 Mistake with Interval Training
By Kate Vidulich, author, Fat Loss Accelerators 2.0
You know interval training is the fast track to fat loss, unless you live under a rock in outback Australia.
But what’s the number one mistake with traditional interval training workouts?
Skipping rest breaks.
This may sound strange, but timed rest between the intervals is just as important as the interval itself.
It allows your body to slightly recover, so you can bring 110% intensity to the next interval. You have to go all in.
And listen, missing this rest break does not make you a hero. In fact, skipping the rest will lower the intensity and turns your whole “interval” workout into steady state cardio session, which is the one thing you’re trying to avoid.
Stop. Stand. Walk around. Whatever you do, you must lower the intensity between the intervals.
Don’t underestimate the power of recovery in accelerating fat loss. If you bring the right intensity, you should feel your lungs and muscles burning towards the end of the interval, and need to take a break.
That’s the right training intensity. When it’s all over, the afterburn effect will kick in and you continue burning calories for hours.
Are you bored to death with traditional interval training and looking for something different?
Enter what I call, Fat Loss Accelerators.
It’s a secret “underground” hybrid metabolic complex that is very demanding, set up in circuit style with no rest between the exercises. You can train your entire body and elicit a physiological response similar to that of interval training, and get BETTER results.
Today is your lucky day. I have a special Fat Loss Accelerators workout you can try. The cool thing is, you only need a single pair of dumbbells. It’s set up as a complex, meaning you move from one exercise to the next without any rest in between. You use the same weight for the entire circuit.
Choosing the right resistance is very important. You want to pick a weight you can lift overhead for 10-12 reps, to create a conditioning effect instead of strength training.
If you’re still not sure, I recommend guys lift 20-25lb dumbbells and ladies start with 10-15lb dumbbells. You can always go heavier in the next set, so be conservative initially if you’re new to this style of training.
The “Sexy Results” Workout (sample from Fat Loss Accelerators 2.0)
Workout Plan: Perform each of the following in order with no rest, and without putting the weight down. At the end of the circuit, rest for 90 seconds.
Repeat for 5 rounds:
A) DB Bent over row x 8
B) DB Front Squats x 8
C) DB Curtsy Squat x 8
D) DB Squat Thrust to Deadlift x 8
E) DB Push Ups x 8
Why is this workout so effective? Metabolic workouts, like this one, also increase the afterburn effect to significantly higher levels than cardio on the dreadmill, meaning you burn more calories after the workout at rest. You want your hormones working in your favor, to help you accelerate fat burning even when at rest. Growth hormone and testosterone response to anaerobic exercise (when oxygen is not present) peaks at 30 minutes, before it diminishes. Maximize it!
But Accelerators require 100% of your focus. It’s not a workout for those looking for an easy way out, the latest quick fix or simply too lazy. This is heart pounding, challenging training that requires you to put your phone down, close your emails and log out of Facebook. Sound fair?
With fun challenges like the “Ultimate Eights” workout – who says you can’t accelerate fat loss in half the training time, improve your conditioning and have a blast with me at the same time?
Rock on! Kate Vidulich, BSc, ACSM-HFS, Master CTT
Author of the Fat Loss Accelerators 2.0 System
PS – If you liked this article and video, and want to learn more about the unique fat loss workouts I use with my clients, check out my new Fat Loss Accelerators 2.0 program – it’s on sale at a ridiculous price for a very limited time: => Fat Loss Accelerators 2.0 Workouts
PPS – (Forest here again) Don’t forget – I’m giving away a free copy of my Kettlebell and Body Weight Gasser program when you purchase the Fat Loss Accelerators 2.0 program through me this week.
No need to forward your receipt to anyone … we’ll get a list of all the folks who purchased through my recommendation and I’ll send my program to you at the end of the Fat Loss Accelerators sale.