4 Week Fat Loss Interval Workout!

Okay as promised here is a 4 week example of how an effective interval cardio program should like for maximal fat burning.I’ve attached a sample video showing you options for what you can do outdoors (Click here: Outdoor Interval Sample), but remember these are just examples of what you can do, these are not prescriptions on what you should do. Next week I will be showing some more examples using kettlebells, bands and heavy bag work along with some more bodyweight versions.

 As I said yesterday there are 3 levels, beginner, intermediate and advanced. If any exercise you chose hurts, then it’s not appropriate, so make sure to find one that is effective for you and does not cause pain in the joints or muscles. So now that I made that clear I hope you take advantage of this inside peak of how to put your own interval training program togehter to crank up your fat loss in those trouble areas(Stomach,Back and chest fat).

 This program consists of cardio interval training workouts that alternate between sprinting and active recovery periods. This 4 week program alternates between short all-out high-intensity sprints of 30-60 seconds (CBZ) and low to moderate-intensity active recovery periods of greater or equal length (FBZ). In other words, you will alternate between your body’s Carb-Burning Zone (CBZ) and Fat-Burning Zone (FBZ) to get the most rapid and lasting fat loss around. This program starts at a beginner level work-to rest ratio of 1:3. I normally progress my clients to an advanced level work-to-rest ratio of 1:1 by the third month.

 The 4 Week  Interval Workout:

Month	Cardio-A	Cardio-B
1	1:3 work to rest ratio - CBZ = 30 s - FBZ = 90 s - 1 Interval = 2 minutes = 1 Round - Perform 10 rounds for a total of 20 minutes of intervals	1:3 work to rest ratio - CBZ = 60 s - FBZ = 180 s - 1 Interval = 4 minutes = 1 Round - Perform 5 rounds for a total of 20 minutes of intervals

 

This plan in conjunction with our integrated rapid fat loss bodyweight training system and rapid fat loss nutrition system has our clients consistently ripping off 2-3+ lbs of ugly, unwanted body fat per week. In addition, interval training will sky rocket your overall conditioning levels by improving both your anaerobic fitness AND your aerobic fitness. In fact, interval training has been scientifically proven to increase aerobic fitness even more than aerobic training alone!

NOTE- Your body always uses each energy system (PBZ, CBZ, and FBZ) no matter what type activity you are performing. However, depending on the intensity and duration of effort, your body tends to use one system more than the others.

 Alternating Workout A-B Split: You will perform 3 interval training workouts per week by alternating between Cardio Workout A (C-A) and Cardio Workout B (C-B) each and every workout.

Month 1	Day 1	Day 2	Day 3
Week 1	C-A	C-B	C-A
Week 2	C-B	C-A	C-B
Week 3	C-A	C-B	C-A
Week 4	C-B	C-A	C-B

These workouts are ideally performed on separate non-resistance training days, though they can be performed after resistance training workouts or earlier in the same day with at least 4-6 hours separation for recovery purposes. However, NEVER perform these interval workouts immediately before resistance training, as this will reduce the effectiveness of your resistance training workouts.

These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:

Section#	Section Name	Section Length
I	Warm-up	5 Minutes Total
II	Intervals	Perform the prescribed number of rounds for 20 minutes total
III	Cool Down	Cool-Down 5 minutes total

 

 First choose an appropriate mode of cardio exercise for your current fitness level such as running, cycling, etc. Feel free to employ multi-mode cardio by switching the type of activity you perform as frequently as you like between workouts or even during the same workout.

Click Here:Outdoor Interval Sample

 You will start by performing a 5-minute warm-up in the fat-burning zone. Then you will perform your intervals. You have completed 1 Round when you have performed both the sprint portion and the recovery portion of the interval. Perform as many rounds as you can for up to 20 total minutes of intervals. You will finish your workout by performing a 5-minute cool-down in the fatburning zone. Time to incinerate your Stomach Fat!

 KEY TERMS:

 - The Warm-up- 5 minutes total: You will perform a low to moderate-intensity warm-up for the designated period of time. Make sure to select a pace that allows you to sufficiently prepare for your intervals without causing too much fatigue. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for your active recovery periods and your cool down.

 - INTERVALS- 10-20 minute’s total: You will alternate between bouts of maximum effort and active recovery for the prescribed interval for each workout.

 A.)  The Carb-Burning Zone (CBZ): You will perform all-out, high intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8- 10 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).

 B.) The Fat-Burning Zone (FBZ): You will perform low to moderate-intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for both your warm-up and your cool-down.

 - 1 Interval = CBZ+FBZ = 1 Round

 - The Cool-Down- 5 minutes total: You will perform a low to moderate-intensity cool-down for the designated period of time. Make sure to select a pace that allows you to sufficiently wind down from your intervals without causing too much fatigue. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should have used for your warm-up and your active recovery periods.

The Perceived Exertion Scale of 1-10

0	EXTREMELY EASY/RESTING
1	VERY EASY
2	EASY
3	SOMEWHAT EASY/ACTIVE REST
4	MODERATE
5	VERY MODERATE
6	SOMEWHAT HARD
7	HARD
8	VERY HARD
9	NEAR MAXIMAL EFFORT
10	MAXIMAL EFFORT

 

There you have it. I do want to stress that if you are 30lbs or over, it’s highly recommended that you start on a recumbent bike or schwinn Air Dyne bikes. I do show some body weight versions in the videos for beginners, but if there is pain the exercise is not appropriate for you, and that goes for intermediate and advanced exercisers as well.

 Enjoy and let me know how the fat burning goes!

 NO B.S. Fat Loss

 Tim Rudd

Give us a try today and sign up for your no obligation two free weeks bootcamp:

Top 5 Most Effective Full Body Workouts For a Leaner, Sexier Body!

As the owner Fit-2-The-Bootcamp bootcamp in Concord Ca, and helping hundreds of people just like you lose thousands of pounds of fat,I know a lot about exercise selection and today I’m going to show you some awesome Fat Blasting workout routines that you must implement today to accelerate your fat loss efforts. These are the workouts that are responsible for the thousands of pounds lost by my bootcamp clients.

I’m going to give you the nuts and bolts of fat loss and lean muscle gain. The most effective Full Body Workout routines for muscle gain are also the most effective for fat loss and opposite is also true.

Full body workouts have been shown by both scientific research and real world case studies to be superior for extreme fat loss ans lean muscle gain.

In order to dramatically accelerate your fat loss efforts, you must implement full body exercises within each full body WORKOUT! Some examples include deadlifts which are hands down one of the most effective fat melting and lean muscle builders of all time. But we can make the deadlift even more effective by making it a combination movement by adding a high pull or bent over row to each rep. By adding these upper body movements to an already superior exercise we created a monster for fat loss!

Here is your equation for a leaner sexier body below:

Implementing Full Body Exercises Within Each Full Body Workout=

Every Muscle Involved As Possible =

Extreme Fat Loss + Lean Muscle Gain

Ok I must forewarn you that I have a true love-hate relationship with these full body workouts I’m going to share with you. I love em because of the unparralled fat-melting, lean muscle-building effects they have on creating a leaner and sexier body. I hate em due to the fact thay leave me broken and crying for mercy by the end of each workout. In other words you really have to want it to get amazing results!

So enough talk, here are my Top 5 most effective Full Body Workouts for extreme fat loss and lean muscle gain:

Fat Blasting Full Body Workout #1:

Exercise 1A) KB Dead-lift + High Pull

Exercise 2A) Spider Man Push-ups

Exercise 3A) KB Forward Lunge + Overhead Press

Exercise 4A) Standing Alternating Band Pull with Rotational Alteranting Step.

Exercise 5A) Side Plank Thrusts

Fat Blasting Full Body Workout #2

Exercise 1B) KB Alternating Lateral Reaching Lunge With Punch Press

Exercise 2B) JC Band Poling

Exercise 3B) KB Swings

Exercise 4B) 45 Degree Band Overhead Press with Alternating Step

Exercise 5B) SB Rollouts on Knees

Fat Blasting Full Body Workout #3

Exercise 1C)1L 1A RDL

Exercise 2C) Dive Bomber Push-ups

Exercise 3c) Sqaut + Press

Exercise 4C) KB Bent Over alternating Rows

Exercise 5C) SB Cable Rippers Left and Right Side

Fat Blasting Full Body Workout #4

Exercise #1D) Reverse Lunge + Curl

Exercise #2D) Standing Alteranting DB Rotational Shoulder Press

Exercise #3D) KB Sumo Squats Holding Chest High

Exercise #4D) Standing Cable or Band bent over Vertical Pull-down

Exercise #5D) Standing Barbell Russian Twists

Fat Blasting Full Body Workout #5

Exercise #1E) Skier 1L Squats

Exercise #2E) Alteranting Standing Cable Row with Alteranting Rotational Step from low position

Exercise #3E) SB Bridge + Leg Curl + Hip Extension

Exercise #4E) T-Stabilizer Push-up

Exercise #5E)  SB Knee Tucks

Each exercise in each workout is to be performed as a circuit for 50 seconds with a 10 second transisition for 5 total sets equaling 25 minutes.

Now if your like me and my clients and want rapid fat loss results in less time, then I hope you take my expert advice and use these 5 full body fat blasting workouts variations and implement them into your workouts immediatley. Now that you got five effective Fat Blasting workouts, it’s in your hands now to take your fat loss results to the next level.

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