way to workout to maximize fat loss and an inefficient way to exercise for fat loss. Intelligent exercise for fat loss focuses on intensity, not duration.
For over 20 years, my own personal workouts as well as those I’ve designed for hundreds of clients include an intelligently-designed strength training program and intervals. Of course, a program should be designed specifically to the individual and varied according to each person’s requirements, age, imbalances, goals and other factors.
Twenty years ago outsiders thought I was crazy and it was obscure that I did not include steady state cardio, or as I call it LSD, long-slow distance, type workouts in the programs I designed (see Chapter 4 in The Power of 4). And guess what? My clients always got leaner, healthier, lost more body fat, and more importantly, they kept it off permanently! Of course, aside from the exercise program design, a healthy, wholesome diet along with lifestyle factors such as restful sleep and stress management are always an integrated part of the equation for transformation. It seems as though it’s revolutionary that fat loss is now contingent on intervals and strength training. However, this discovery has never been rocket science, but more a function of understanding and applying certain principles of exercise science to achieve fat loss versus weight loss.
Strength training and intervals are indeed the solutions as far as exercise goes to change your body, boost your metabolism, feel better, look younger, lower body fat composition, and keep your hormones balanced.
The 10-5-5 Workout
Getting back to my intention of this article, I wanted to share one of my own personal workouts with you. To mix things up, one of my favorite workouts is my 10-5-5 program. This particular workout consists of 10 sets of sprinting up a set of 26 stair steps, 5 sets of traveling squat jumps up 26 steps, and 5 one hundred meter sprints.
Including a dynamic warm up and a static stretch cool down, this workout takes no longer than 30 minutes. Talk about efficient and effective! And, if I’m traveling out of town, I can usually locate some stairs to sprint in the hotel or outdoors in nature (my preference).
Forgo the steady state LSD, and give this workout a try. Intensity, not duration equals results!
Always listen to your body! If you’ve never worked out quite this intensely, pace yourself. Never underestimate the importance of a thorough warm up to prepare the body for this intense workout. Perhaps, start with just sprinting the stairs. To optimize your efforts, fat loss and recovery, remember your pre-and post-workout nutrition.
Paula Owens, M.S. is the author of THE POWER OF 4 and FAT LOSS REVOLUTION. She is a nutritionist, natural health practitioner, fitness and fat loss expert with over 25 years of experience. Paula is also the creator of 21 Days to a Leaner, Healthier You, an online exercise and weight loss program. Visit Paula at www.PaulaOwens.com
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