Boost your Calorie Burn with Interval Training
Okay, so you say “I’m going to get in shape for summer” – really! You know that one of the keys to losing weight is improving your diet, so you try to eat your veggies, cut down on sugar, wheat, dairy and processed foods. But the other key is to increase the number of calories you expend – in other words, moving the body!
The most effective way to speed up your calorie burn is through interval training, which mixes intense and moderate exercise in the same workout. I’m a big fan of interval training – it’s easy, efficient and really works!
Advantages of Interval Training
There’s increasing amounts of evidence supporting the notion that interval training can cut your workout time significantly while burning fat and improving fitness more quickly. A win-win in my book – who has time to spend hours in the gym?
Here are the advantages to using this technique:
- You burn extra calories for up to 8 hours after your interval session – yeah!
- Your heart and lungs become bigger, stronger, and able to take on sudden intense challenges more easily and recover quickly
- Interval cardio is much more time efficient. You only need two to three 30-minute interval cardio sessions per week – now we’re talking 🙂
I like using Dr. Mercola’s Peak 8 interval program. It’s a little more intense, but requires less time and is very effective. I like to get the most out of my exercise time, don’t you? The actual sprinting totals only 4 minutes! And you can do this anywhere — at the gym, or by just walking or running on flat ground.
Here’s what a typical peak fitness routine might look like:
- Warm up for three minutes
- Push yourself as hard and fast as you can for 30 seconds — you should feel like you couldn’t possibly go on another few seconds
- Recover for 90 seconds
- Repeat the high intensity exercise and recovery 7 more times
Not in great shape or just starting to exercise? Start with two or three repetitions, and work your way up to eight. You may even need to start with just walking.
What should I eat before a work out?
You want a carbohydrate-rich, easily digested snack to provide the most energy. Skip the high protein choices because they take too long to digest.
15 minutes before: Eat a banana. You will have fuel to burn during your workout and potassium to replenish electrolytes lost by sweating.
30 minutes before: Add a tablespoon of peanut butter to your banana. The niacin in the peanut butter helps to convert the bananas carbs into energy. The healthy fat and protein keep your blood sugar steady.
One hour before: Add a whole grain wrap or slice of whole grain bread to the banana and peanut butter. This provides a complex carb, which the body digests more slowly and will provide fuel for a longer workout.
Only 6 Weeks until the 4th of July!
If you want to be summer-ready, commit to doing the interval training cardio routine 2-3 times a week and follow my online Spring Delicious Detox. You will have real weight loss, and look and feel fabulous this summer!