Trans4mind Home Page

Interval Training for Fat Loss Not Aerobic Training

By Gavin WAlsh

Announcing Interval Training for Fat Loss

Forget long steady state aerobic training if you want to lose fat.


1. Its boring! Who really wants to spend half an hour or more running, cycling, rowing, etc.

2. Your body will adapt to it! As you get fitter, it becomes harder to burn the same amount of calories as when you started exercising because your body adapts and becomes more efficient. So what do you do to burn the same amount of calories as you used to? Well if you continue with aerobic training the answer is either go for longer or do the same time quicker neither of which are particularly enjoyable.

3. The fat burning zone or heart rate training doesn't work. Yes, you burn a higher percentage of fat at a submaximal intensity but the overall calories burnt are less than a higher intensity workout. (See the post below for more on Fat burning zone and heart rate training for fat)

4. Sprinters have less fat than marathon runners

5. Yes, you burn calories whilst doing aerobic training however it may be detrimental to your muscle growth. As i've said many times before, the more toned you are the more calories you burn whilst sitting at home. Aerobic training is largely catabolic (breaking down), which can consequently reduce the development of muscle growth.

Less muscle = lower calorie expenditure = lower fat loss

The answer? Interval Training

Interval Training is not aerobic exercise! Before I tell you what interval training is let me tell you what aerobic training is. Aerobic training (with oxygen) is exercise at a low or moderate intensity that can be maintained for a relatively large amount of time as long as oxygen is avaialble for the muscles.

ok, so now let me tell you about Interval training. This form of training is known as anaerobic training (little or no oxygen available). The key benefits of this training method are that it not only burns calories whilst you are doing it, it also burns more calories when you have finshed as it revs up your metabolism for upto several hours afterwards, therefore helping you burn more calories through the day.

So what exactly do I do when interval training?

First off, choose an activity, running, rowing, etc. However, I recommend you do not do the same exercise every time. Remember your body will adapt! Try changing the machine or the activity every 2 sessions to avoid this.

Once you have warmed up (5 mins) increase the intensity for 1 minute. This should be full out effort or as close to as possible (not recommended for those with heart problems). Think of a scale between 1-10, 10 being the most difficult, 9-10 is where you should be at this point. Once you have completed that slow down to a comfortable (5-6 out of 10) that you can maintain for 2 minutes. This is one bout, you should repeat this between 3-6 times depending on your level of fitness followed by 3 minute cool down. The total work out should be between 17-26 mins depending on how many bouts you do carry out.

About The Author
Gavin Walsh is a personal trainer and fat loss specialist based in London, UK. For more information on guaranteed fitness results visit

From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...

View all the Hypnosis Downloads here

The New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program
is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
Copyright © 1997-2018 Trans4mind Ltd