Interval Training for FAST Weight Loss

So, are you warmed up and ready? As you can see I am just catching up on my blogs for everyone as I have been slacking lately. Well its getting close to summer and many if you are asking me how and when they should start getting in shapy for the beach. Well, nows a great time to start and what better way to lose weight fast than to incorporate intervals. This is something that is consistent in all of my workouts as well as mu clients. Heres the scoop!

Interval training, as you may have heard, requires short bursts of "very intense" exercise, followed by "recovery" periods. (These "recovery" periods do not, however, require supportive meetings in church basements, bad coffee, or turning anything over to a higher power. Just gasping for air and cursing).

Here's how it works:

After you've warmed up a bit, you go for it: you haul ass and go all out for a short period of time. How long? From about 30 seconds to several minutes, depending on whom you ask. Crabby recommends you start with 30 seconds, because, hell, if some experts say that's enough, then that's good enough for Crabby.

So if you generally do brisk walking for exercise, then during this 30 seconds you would run. Or ascend a steep nasty hill at a fast pace. Or at least waddle with much more velocity than usual and swing your arms in a more frantic fashion.

If you normally run, you sprint. You get the idea.

Heres and example cardio session for you: Take notes

5 Minutes Warm up: Start with a moderate pace to gradually warm up 3-4
2 Minutes Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace. 5
2 Minutes Pyramid Up: Increase the incline/resistance 2% every 15 seconds 7
2 Minutes Pyramid Down: Decrease incline/resistance 2% every 15 seconds 7
1 Minute Sprint: Move as fast as you can 8 2 Minutes Baseline 5
2 Minutes Pyramid Up: Increase the incline/resistance 2% every 15 seconds 7
2 Minutes Pyramid Down: Decrease incline/resistance 2% every 15 seconds 7
1 Minute Hill Sprint: Increase incline/resistance by 8-10%, keeping speed moderate until you reach Level 8 RPE 8-9
2 Minutes Baseline: Decrease incline/resistance to baseline 5
2 Minutes Sprint: Move as fast as you can 8
2 Minutes Baseline: Decrease speed to recover back to baseline 5
5 minutes Cool down 3-4
Total Workout Time: 30 minutes

How many of you do interval training now?

Interval Training for Fast Weight Loss

Full Body Workout with a Medicine Ball

One simple piece of equipment (Medicine Ball), in the gym, at home, outside, wherever. Weighted medicine ball workouts can be a highly effective way to train your body. You can target almost every muscle in your body, producing gains in strength and flexibility. The range of motion allowed by the medicine ball makes it superior to many forms of resistance exercise, and with the added benefit of throwing, it is very effective.
Medicine ball workouts can be one of most efficient ways to improve your body when you have limited space and resources. They take up almost no room and the investment in buying a quality ball is very low.

Here are a few exercises you can do with a medicine ball to improve your body. I suggest using no more thank 6 lbs especially if you are a beginner. But like I say, for women there is no need to go any higher in weight than about 5-6 lbs. In this case size with be utalized throughout the whole body, so your fine. Id arther you go up in repettions thank weight.

The Woodchopper – Start with your feet spread approximately shoulder width apart. Hold the ball high over head with both hands. Bring the ball down swinging it like an axe, coming between your legs. Maintain control all through the swing, not allowing yourself to get wildly out of control. Go back to the top position and repeat until you have done 20 reps.

The Squat Press – Hold the ball in front of you at chest level with both hands. Bend deeply at the knees. Now quickly stand to an upright position while extending both arms high about your head. The movement looks very similar to shooting a basketball. Do 20 reps.

Weighted Ab Crunches – Using the medicine ball for weight on your chest, do abdominal crunches lifting your head and shoulders. Do a minimum of 30 reps.

Seated Twist – Sit down on the floor with your legs in front of you. Holding the ball extended directly in front of you twist your body slowly side to side. Go as far as your range of motion allows. Do 30 reps to each side.

Toe Touches – Lying on your back bring your legs up to a 90 degree angle. With the ball held straight out behind you on the floor, lift with your arms and shoulders bringing the ball up to touch your toes. This one will give you a great burn. Do 20 reps.

Push-Up-  On the ground in a push up position, place one hand on the ball and the other on the floor (start on your knees instead of feet if you are a beginner). Slowly lower yourself to the floor and bring yourself back up, roll the ball onto the opposite hand and complete the push-up. Do 10-15 reps total.

Circles Swings – One of the most basic of the medicine ball workouts movements is the circle. Stand with your feet shoulder width apart. Hold the ball in both hands, down in front of your. Now with complete control bring the ball in a full circle going to the left. Once you are at the bottom reverse and go to the right. Complete 20 reps in both directions.

Back Lunge with a Front Raise- In a standing position step back with your right leg and as you complete the back lunge raise the medicine ball straight up in front of you over your head. When coming back to a standing position bring the ball back down and repeat with the same leg. Do 20 reps each side.

Medicine Ball Plank-  Place the ball on the ground and put both hands on top of the ball legs straight out in a plank position and hold for one minute.

Repeat this circuit 3 times through.

Medicine ball workouts are not difficult or complex. They are simple movements using the weight of the ball for added resistance. Due to the ease of movement, full range of motion, and resistance they are a favorite method of training for many trainers and sports fitness experts. They are easy on the joints and easy to handle. You can develop great physical condition with just a simple medicine ball. Give it a try, it is fun and challenging at the same time.