Want To Build Muscle While Burning Fat? Use Interval Training

By Jared Conley

You've been told a hundred times: it's impossible to build
muscle up and melt fat at the same time. You've been told that
building muscle involves an increase in calories, while fat
burning involves a decrease in calories. This conventional
wisdom is based in fact, but the beliefs are being tossed on
their ears with research into interval training. The truth
is, you can achieve muscle weight gain at the same time as
you burn fat if you add interval training to your sessions.

Interval training isn't new, but it's been more widely
understood, accepted, and implemented in recent years. While
standard cardiovascular training was looked at as the only
efficient way to shed fat, and the only effective workouts
for endurance athletes, high intensity interval training
(HIIT) has been shown to be advantageous to athletes in all
sports, and for people with wildly varying goals.

Standard aerobic activity is referred to as "steady state,"
which essentially means that you work up to a fixed
intensity level and continue working out at that level
throughout the workout. During the workout, your body gets
half of its fuel by burning fat, and gets the rest through
oxygen intake, and by tapping into your glycogen and muscle
stores.

Interval sessions, conversely, consist of short maximum
intensity intervals followed by lower intensity rest
periods. HIIT sessions are muscle sparing and are quick, but
pack a wallop. A fifteen-minute HIIT session can raise your
base metabolism for almost 24 hours, enabling you to
continue burning higher levels of fat for up to a day.

In addition to this, because your muscles consume calories
during every minute of the day, the more lean mass you have,
the more fat you burn, even while you're doing nothing.
Because HIIT not only spares your muscles, but also helps you
build muscles up, your future fat burning ability is
increased.

The bottom line is that regardless of your fitness goals,
HIIT sessions can help you increase your overall fitness
level with very short sessions. Better still, if your goals
include muscle building and fat burning, adding HIIT to your
workout schedule is a no-brainer.

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How To Maximize Your Weight Loss Results

Most of us want to lose weight and get fit. Starting an
exercise program or joining a gym always seems like a great
first step but if you have ever spent any time at a gym you
will notice that not everybody there makes progress on his
or her fitness goals. It is not being at the gym that helps
you to get fit but it is how hard you work at fitness that
makes the difference.

You are going to have to break a sweat in order to see any
real results from an exercise program. You will need to get
your heart rate into the training zone and make sure that it
stays there for a time. There have been some studies in the
past that have shown that exercising for longer periods of
time at a lower intensity will actually burn more fat than
carbohydrates. However good that sounds unfortunately it
does not translate to fat loss.

Burning fat as you exercise is important but not nearly as
important as just burning calories. For example if you are
doing a cardio workout and you keep your heart rate at the
lower ranges for 60 minutes you may burn 350 calories but if
you do that same 60 minute workout and add in some high
intensity interval training or HIIT, you will burn closer to
750 to 1000 calories. So which one will help you lose the
most weight?

High intensity interval training is extremely effective for
fat loss. The idea is to get your heart rate into the target
heart training zone and then for 30 to 60 second intervals
work really hard and raise your heart rate to the higher
ends of the zone and then let it come back down to the lower
ends and repeat a few times. If you do high intensity
interval training you can even cut your workout time by half
or more and still burn more calories and have more success.

In order to determine your target heart rate training zone,
take your age and subtract it from 220, then take that
number and multiply it by 60% and 80%. This gives you a
target heart-training zone. In order to see the best results
you will need to keep your heart rate in that zone while you
are doing your workout.

Another important aspect to losing weight and maximizing
your fat loss at the gym is to lift weights. The fact is
that in order to burn the most calories by just living
everyday you must have more muscle. Muscle is biologically
active and it helps your body to burn more calories just by
being there. Fat is basically an inactive substance and it
does not help your body burn any calories at all.

Exercise is important but you won't see any results from an
exercise program unless you also have a good diet. Abs are
built in the kitchen, not at the gym. Making sure that you
consume a healthy and nutritious diet is undoubtedly the
most important aspect of any fitness program. You will never
see results unless you follow a healthy diet, no matter how
much you exercise.

If you want to maximize your fat loss the most important
fundamentals should be to incorporate some HIIT into your
cardio routine, start a good weight-training program and
improve your diet. If you do all of these basic things you
will see results quite quickly.

Six Pack Abs - How To Get Them

If you ever happen to turn on the television in the middle
of the night, you'll notice a flood of infomercials selling
the latest in home gym technology: machines that guarantee
you'll have a sexy, slimmer body with washboard abs by
working out for as little as 5 minutes a day.

Sadly, a lot of these machines can be misleading, like those
abdominal gadgets that promise you a six pack in just two
weeks. Contrary to most peoples belief, doing crunches won't
make you slimmer, it will only give you stronger abs. It
doesn't matter what kind of machine you're using, because
those strong abs are buried under those layers of fat, and
the only way to get rid of those are by doing cardiovascular
exercises.

In order to get the look you're after you need to
concentrate on: 1. Have a healthy diet. 2.
Increase your metabolism. 3. Follow proper abdominal
exercises.

No matter what abdominal machine you're using, or how
expensive it is, you won't see any results if you don't
follow the above routine. It's easy to buy into the glitzy
infomercials on TV, especially when you see attractive
models with hard bodies using the products, while promising
you the same kind of success. All you need is a five
minutes.... Walking to the other side of the room is five
minutes, and you're obviously not losing weight from that.

If you really want to get a flat stomach or rock hard
abs, you need to learn about the proper way of losing weight
and building muscle tone.

Here's one tip on how to effectively burn calories: HIIT, or
High Intensity Interval Training. What's that, you say?
It's a combination of high energy sports such as sprinting
or exercise bike sprinting. You do a sustained 30 minutes
of biking or running, alternate it with 2-3 minutes of
jogging or slow pedaling. Do this alternately for 20
minutes.

This type of training, combined with 5-6 small meals a day
every 2.5-3 hours, will effectively burn the calories from
your body. Having a diet rich in protein, complex
carbohydrates, and omega 3 fats, and doing away with less
saturated fats, and you'll be on your way to getting that
perfect washboard abs.