Lose Your Belly Fat

I have two questions of my own that will give you a quick answer to the question: "Should I jog or do sprints up my metabolism and lose fat?

1. Have you ever seen a fat jogger?

2. Have you ever seen a fat sprinter?

OK, now 's get into it.

We'll start with the simplest and not so obvious, move into science and then end the practice. I will also share my schedule training with you.

The obvious and not so obvious

Given an equal duration time, the harder / faster you work the more calories you burn. Even with the "rest" intervals of a workout sprint you'll burn the same number of calories, if not more, such as jogging. However, you can burn a ton more calories after the workout the workout sprint. This is due to an effect called post-exercise oxygen consumption (EPOC), which mainly stimulates metabolism and the ability to burn fat for 24 – 48 hours – see the science.

Science

I actually talked about this in post Thursday – How to train for the Rapid Fat Loss & Fitness

In 1994, researchers in the journal Metabolism found that each calories you expend during exercise of high intensity (like sprints) burns nine times more fat than the same amount of calories expended during exercise aerobic steady state! HIIT accomplishes this as follows:

* Creates the Optimal Hormonal Environment for Fat Loss: HIIT puts your body in a fight or flight "mode. Therefore, your body releases certain hormones that directly mobilize stored fat to be burned as energy during exercise.

* Burn a ton of calories both during and after exercise: Surplus Post-Exercise Oxygen Consumption (EPOC), ie after training "AFTER-BURN" is a significantly increased rate of oxygen after the intake of intense activity. This after-burn creates a metabolic rate elevated for 24-48 hours after exercise when Fat is the primary fuel source. In other words, you burn more fat while you rest!

* Increased storage Glycogen: HIIT training rapidly reduces the glycogen (sugar stored in muscle cells) during training. With proper post-workout refueling your muscles cells "learn" to store more sugar, thus preventing unwanted sugar in the conversion of fat. Carbohydrates are not the enemy when they have a place to go other than your butt and gut.

The Practice

Many people, especially beginners, you Just simply not ready for the stress (heart, muscles, joints, and even mental and emotional) that places on the sprint work their bodies. My suggestion for beginners is to start slowly and focus more on building an aerobic base. This means only walk for May 20 to 30 minutes. Keep mind that going from nothing to something will change positively. From there, you may choose to do any other workout a session of interval training where you cool for 30 – 60 seconds, then walk for 1 to 3 minutes for a total of 20 to 30 minutes. As you fitter and better you can go jogging in the implementation of sprint.

Here's what my program looks like this:

Monday / Wednesday / Thursday – HIIT Strength / Cardio (20-30 minutes *)
Tuesday / Thursday – HIIT Sprints (20 minutes *)
Saturday – Jog or bike long endurance (1-hour jog or 1-2 hours of biking *)
Sunday – Short Slow Jog (30 minutes *)

* I am also a 5 minute warm up and a 5 – to 20 program flexibility minute.

I hope that gives you a good understanding of what you should do for your program of cardiovascular training.

Have Faith & Take Action! Justin Yule

About the Author:

Justin Yule, B.S., CPT is a local Chaska, MN and Online fitness boot camp instructor and personal trainer. He is also the author of The Science of Getting Fit: 6 Proven Steps to Achieve Your Weight Loss & Fitness Goals.
You can learn more at http://www.JustinYule.com.
For a FREE 2-week Trial to Look Great at the Lake Boot Camp visit http://www.LookGreatAtTheLakeBootCamp.com

Article Source: ArticlesBase.com – “Should I sprint or jog to raise my metabolism and lose fat?”

Sprint workouts to get lean: Part 2

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