I was recently asked by a VERY big magazine to write some advice on how to best hit the “fat burning threshold” with interval training. My response probably didn’t fit with what they were looking for but here goes for you:
The “fat burning threshold” is a myth. What really matters is how much energy (calories) you burn. The more anaerobically (think a sprint versus a jog) you train the more likely you are to tap into glycogen stores rather than use fat for energy but do not let this be the excuse for easy training. Studies have categorically proven that the best way to use interval type training for fat loss is to take advantage of the EPOC (excess post-exercise oxygen consumption) that comes with creating a massive oxygen debt via highly challenging interval type training.
Try the following programme up to 3 times per week, striving each time to get your overall session time lower with each session:
400metre sprint
20 two arm kettlebell swings
20 Weighted Thrusters
25 Squat Thrusts
Repeat 3 more times
We don’t tend to do things like this too often with our personal training clients as there are better ways to lose fat and get leaner, but if you train by yourself or like to exercise outdoors (when the sun finally returns to London!) then giving the above protocol a whirl might be “fun”, and will certainly be effective at leaning you up. And please do remember that the “fat burning threshold” is gibberish made up by exercise machine companies to sound clever to trick you into thinking your are burning more fat whilst using their contraptions. NOTHING beats old fashioned hard work for radical fat loss! How do you think Ultimate Performance personal trainer Rich Phillipps achieved such an outstanding six pack (photo above)…not by messing about monitoring his pulse rate every 15 seconds but by knuckling down to sensible exercise prescriptions and putting his heart into every effort.
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