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1. Post your schedule and tell everyone about it. Visual and subconscious and build in accountability when you do this. I let family and anyone I interact with know what the schedule is so (a) certain time blocks are not interrupted and so that (b) everyone knows that the schedule supports the desired outcome as a group/team.
2. Establish accountability partners I have one for reading, one for working out and one for general goals. You can even have kids and/or spouse help hold you accountable and reward them for doing so.
3. Display a goal chart at home for the family to get involved. When our kids were younger we even had them make poster board size goal charts for themselves and we did for ourselves as well. We shared all of our goals with each other.
4. Pay someone if you don’t do your required daily sifting. I’m not talking about a lot of money – it’s the accountability piece that works. For example, if you have a goal to hand out 3cd’s daily and you don’t, you have to pay your assistant or someone $1 or $5 or something that will hammer home the accountability.
5. Let someone shadow you. You will tend to perform better when someone is watching you.
The Best Cardio Intervals for Fat Loss: Part 1
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By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Is there really a best interval training system for fat loss?
Do intervals really work as well as regular cardio for fat loss?
I’m going to cover these, and many more questions in Part 1 of your lessons on interval training.
But this is not just interval training 101. Today, you’re going to
leave this email with a graduate degree in interval training for
fat loss.
I’ll answer both questions upfront before the lesson begins, and
I’ll give more details on each as we go along:
1) Conservatively, intervals are at least as effective as regular
aerobic training for fat loss. Personally, I believe intervals are
far superior. And there is no denying that intervals allow you to
get your workouts done a lot faster than slow, boring cardio
workouts.
2) I have to admit, there is no best interval training program for
fat loss. But that is a good thing, because there are so many waysv that you can change your interval training to keep your fat loss results coming week in and week out.
By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training -
variety. It is essential to change your workouts this frequently,
otherwise you might suffer from a dreaded fat loss plateau.
And if that is the case for you now, I’ll show you dozens of
alternative interval training workouts you can use to kick-start
your metabolism and fat loss.
Now what many people don’t know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.
First you have to understand that interval training is based on
relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.
So even for those men and women that are just dipping their toe
into the fitness waters for the first time in months, years, or
dare I say, decades, they too can do interval training.
If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.
It doesn’t have to be high-intensity, sprint-to-the-death activity.