Interval Training for Fat Loss

SPECIAL REPORT by Yuri Elkaim, BPHE, CK, RHN

Copyright 2011 by myTreadmillTrainer.com and Total Wellness Consulting All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic, or mechanical, including photocopying, recording, or by any information storage and retrieval system.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

Interval Training Works - Period.

If youre looking to run faster. If youre looking to run farther. If you want to improve your aerobic/running endurance. Interval works - and it is by far the best type of cardio for achieving these goals.

But...
Interval training also BURNS MORE FAT than steady state runs. And the best part is that it can do all of this in literally 1/3 the time! But you knew all that already, right? Especially, if youve been following my stuff for some time now. But what I want to share with you in this special report are 2 BIG interval training SECRETS that actually force your body to utilize more fat during your interval runs. And this I havent shared with you in the past.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

What Ill Be Covering in This Report Are The Following 2 Ideas:

1. That interval training is very inefcient 2. That a particular interval training protocol actually USES more fat as fuel during your workout. The result of these 2 concepts will give you a framework for understanding what to look for in an interval training program that is specically geared towards burning fat.

Findings From People in Lab Coats

Before we get to these very cool SECRETS, I want to quickly share some of the research on interval training with you. Its actually pretty helpful to understand this stuff. In one landmark weight loss study on interval training study, researchers at Laval University in Quebec compared slow, steady aerobic cardiovascular training with high intensity interval training. Not surprisingly, the researchers discovered that the high intensity interval training group showed more body fat loss than the continuous cardio training group. In a second landmark study in the Journal of Applied Physiology showed that after high intensity interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36% and cardiovascular tness increased by 13%!

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

Knowledgeable tness buffs and athletes have long used interval training to improve performance. But this study shows that this training also improves cardiovascular tness and helps the body burn more fat, even during subsequent low-intensity or moderate workouts. Or how about an April 2008 report by the American College of Sports Medicine which said that interval training can lead to terric cardiovascular improvements and fast weight loss with as few as three, 15-minute sessions over just a 2 week period!!! Scienced out yet? Well, heres a little more for you... A study published in the journal Medicine and Science in Sports & Exercise had a group of overweight women assigned to one of two groups. The rst group trained used high intensity intervals while the second exercised at a low-intensity (steady state). The lengths of the workouts were varied so that both groups burned 300 calories per session. The results showed that tness levels in the interval training group increased by 13%. No such improvements were found in the steady state cardio group. Changes in body fat were also greater in subjects using interval cardio training.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

According to the research team... "... even if caloric expenditure during exercise is equal, higher intensity exercise may further aid weight loss due to an acute increase in energy expenditure up to 24 hours following exercise." These ndings have been conrmed by researchers from the University of Alabama, who showed that 24-hour energy expenditure was 160 calories greater in subjects performing high-intensity interval training rather than continuous exercise. And in 2006, another groundbreaking research study out of Australia was published showing that even though an interval training group only exercised for 20 minutes, 3 times per week, the women in this group had more weight loss and burned more belly fat than the slow cardio group who exercised twice as long (40 minutes, 3 times per week). Ok, now that weve looked at what some of the research is showing regarding interval training, lets discuss one of the reasons behind these amazing fat loss results...

Interval Training is Very Inefcient

I want to help you understand why interval training is so powerful at burning fat. In order to do so, its helpful to realize that interval training is actually very inefcient - but thats good. You can think of interval training like city driving.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

What happens to your cars consumption of fuel when you drive in a busy, stopand-go city? It increases, right? This fact is so obvious that pretty much every car commercial mentioning gas mileage (reecting highway driving) will always have to state the gas mileage for city driving as well, usually in small print. And it makes sense. Driving on cruise control down an open highway is better for your car. It doesnt guzzle as much gas and thats a great thing for both your wallet and the environment. Driving on the highway is like going for a steady state jog - you know... those nice, easy runs where you maintain the same pace all the way through. One of the reasons many runners revert to steady state training is that it is EASIER. But remember, great results dont come from easy. I have nothing against a nice slow jog every now and again, especially for recovery, but steady state runs will never help you burn as much fat or improve your running endurance as inefcient interval training. So interval training is like driving your car in the city. Its like speeding, then hitting the brakes at a stop sign, and then ooring it again. Kind of like Ben Stiller vs. Robert Deniro in the movie Meet the Fockers.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

Intervals are inefcient because of their stop and slow nature. But thats good because it means that your body uses MORE fuel! At the same time, this inefciency also means that your cardiovascular system and muscles have to work harder, which means that they will adapt and become even stronger. And much more so than if only going for a nice easy jog.

Are You With Me So Far?

The notion that interval training is inefcient (from a fuel usage standpoint) is the rst SECRET that makes this type of training so powerful in helping you churn through those calories and burn more fat. It just makes sense, doesnt it? Put it this way... Would you interval run during a race? NO. Why not? Because youd get exhausted much quicker, right? Exactly.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

And thats because youre forcing your body to work at a higher intensity and in a less efcient stop and slow manner, which causes you to fatigue much sooner. So, interval training is great at training your body to become more efcient when challenged with inefcient training obstacles, if that makes any sense at all??? And heres the cool part... As you get tter and as you continue to use these inefcient intervals, your body naturally adapts by sparing more muscle glycogen (ie. your carbohydrate stores) while shifting to using more fat as fuel...even at higher intensities! I hope I havent lost you yet but if I have, all you have to remember is that... Interval training is like driving your car in stop and go trafc - it guzzles more fuel and; therefore, burns more fat! But is there a type of interval training that is more efcient at more burning fat, specically? I mean there are literally thousands of possible interval protocols you could follow...1 minute @ 80% : 30 seconds @ 65%, 2 minutes @ 75% : 4 minutes @ 65%.... The list goes on and on. And, as you know, our Treadmill Trainer workouts are based on many of these interval protocols.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

But in reviewing ALL of our TT programs and listening to what many of you have been asking for, I realized that we dont really have any Treadmill Trainer programs revolving around shorter sprinting intervals. And that made me wonder...why not? Well, before I get to the answer, let me share with you the SECRET interval training protocol that is PROVEN to burn more fat than any other type of interval workout. Are you ready?

Alright. Brace Yourself. Sit Up Tall And Get Ready.

Short sprints. There you go. Thank you very much. Ill speak to you later. Im just kidding. Ill obviously elaborate on this type of interval training right here and now. After all, thats part of the reason Im writing this report. Ok, short sprints. Why are they so powerful at burning more fat than longer intervals. Well its partly because they actually USE more fat as fuel. Let me do my best to explain this in English, without getting too physiological on you. Have you ever seen this chart on a cardio machine (see below)?
Interval Training for Fat Loss Report Copyright. 2011 myTreadmillTrainer.com 9

10

Its massively deceiving...BUT there is a bit of truth to it. This chart has brainwashed us to believe that we will NOT be USING fat fuel as a major fuel source when exercising at higher intensities. And yes, thats true. But generally, the higher the intensity, the more calories you burn...so it really doesnt matter anyways. But what if you could burn more calories AND use more fat as a fuel source during higher intensity intervals? Thatd be a double-whammy, wouldnt it? Well, thats where these short interval sprints come into play. Research has shown that interval training workouts using short intervals of around 8 to 20 seconds are very very powerful at burning more fat - not just calories. To my knowledge, there are 2 main reasons for this: 1. no lactic acid inhibition 2. greater increase in adrenaline

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

10

11

Less Lactic Acid Allows You to USE More Fat

Let me rst say that doing intervals (or work in general) that are longer in duration will STILL help you burn fat - mainly because they burn so many calories. However, shorter intervals (usually less than 20 seconds) can actually help your body UTILIZE more fat as fuel because of something really interesting that does not happen at the cellular level. Usually, when lactic acid is present there are a number of enzymatic fat-using pathways that are shut off at the cellular level. Essentially, if your muscles produce lactic acid, your cells are less able to utilize fat for fuel. But since INTENSE work of less than 20 seconds produces little to no lactic acid in the muscles, those enzymatic pathways are left intact and your cells can actually use fat. Pretty neat, eh?

Intense, Short Intervals Gives You Wings

The other benecial aspect of using short, high-intensity intervals is that they lead to a greater increase in the hormone adrenaline - which actually stimulates fat burning. In fact, yet another study out of Australia reported reported that doing intervals consisting of 8-second sprints and 12-second recovery jogs led to a greater increase in the hormone adrenaline.
Interval Training for Fat Loss Report Copyright. 2011 myTreadmillTrainer.com 11

12

What they found by doing this was an increase in adrenalin in the body more and an increase in fat burning. So there you have it... 2 not well-known secrets to making interval training more effective at burning fat. And now for the moment youve all been waiting for... You dont obviously think I would tell all this great stuff about short, intense intervals without giving you a solution to incorporating them into your training, do you? Well, fear not because Im happy to introduce our latest Treadmill Trainer creation... Its on the next page...

Just about there....

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

12

13

Treadmill Trainer FBI 1

(Fat Burning Intervals)
If You Thought Our Other Treadmill Trainer Programs Were Effective at Helping You Lose Fat, Then Wait Until You Experience Our Newest Interval Running Workout That Actually Forces Your Body to USE and BURN More Fat!

=> CLICK HERE to Download Your Copy Today <=

[Use coupon code FBI25 for an additional 25% OFF] This 25% DISCOUNT also applies to ALL programs at myTreadmillTrainer.com Offer valid only until this Wednesday August 17, 2011 at midnight.

Interval Training for Fat Loss Report

Copyright. 2011 myTreadmillTrainer.com

13