This sounds hard, doesn’t it?
The one thing that is important to remember, it’s not just about losing weight. There is such a thing as unhealthy weight loss. And I don’t mean just anorexia or bulimia.
A lot of fad diets can shrink you body in an unhealthy way, and it winds up being temporary.
You do not, repeat, do not want to shrink muscle mass.
The goal is to burn fat and build muscle. You may not lose as much weight as you think you should but you will be slimmer, more toned and fit into those skinny jeans you have been dreaming about.
The tested way of doing this is with interval training and some weight training.
Interval training is better than aerobics. And for most baby boomers, it’s better and safer than endurance training.
Interval training is simply a pattern of brief high intensity movement followed by low intensity movement.
For example, sprinting for 20 seconds and walking for 60 seconds. That is interval training. On a hot day, 12 reps is enough. On a cool day go for 15 reps.
I started this protocol about 2 months ago, following this pattern every other day. Once I found that I actually liked it, I committed to a daily practice.
I started to feel like Forrest Gump and my little legs just want to GO!
There is a android app called My Interval Pro, that is free to download on my smart phone. I use it every day. All the times are variable and you pick and choose what you want to do. If it’s a vacation day and I have a partner, we might sprint for 20 seconds and walk for 90 seconds so we can talk. If it’s a work day and I am alone on my interval, then I might run for 20 seconds and walk for 30 seconds. I can get in 15 reps in less than 15 minutes!
It’s something to play with. You can apply the high intensity and low intensity cycle to rowing, elliptical, cycling or any other movement. High intensity is simply defined as working hard enough that you can no longer breathe through your nose and you have to breathe open mouth.
Try it, you might just like it! It certainly has worked for me.
There multiple reasons why it’s better.
1. Easier and more efficient, with built in rewards every 20 seconds.
2. Better for your heart and lungs (ask Dr. Al Sears about it)
3. Parallels the hunter-gather physiology of days gone by.
4. Higher chance of sticking to the routine.
Next, weight training, the whys and wherefores …