There’s an effective way to workout to maximize fat loss and an inefficient way to exercise for fat loss. Smart exercise for fat loss focuses on intensity, not duration. For over 20 years, my own personal workouts as well as those I’ve designed for hundreds of clients include an intelligently-designed strength training program and intervals. Of course, a program should be designed specific to the individual and varies according to each person’s requirements, age, imbalances, goals and many other factors.
Twenty years ago outsiders thought I was crazy and it was obscure that I did not include steady state cardio, or as I call it LSD (long-slow distance) type workouts in the programs I designed. And guess what? My clients always got leaner, healthier, felt better, lost more body fat, and more importantly, they kept it off permanently! Of course, aside from the exercise program design, a healthy, nutrient-rich diet of real food along with lifestyle factors such as sleep and stress management were and always have been an integrated part of the equation for transformation. It seems as though it’s revolutionary that fat loss is now contingent on intervals and strength training. However, this discovery has never been rocket science, but more a function of understanding and applying certain principles of exercise science to achieve fat loss versus weight loss.
Strength training and intervals are indeed the solutions as far as exercise goes to change your body, boost your metabolism, feel better, look younger, lower body fat composition, and keep your hormones balanced.
The 10-5-5 Workout
Getting back to my intention of this post, I wanted to share one of my own personal workouts with you. To mix things up, one of my favorite workouts is my 10-5-5 program. This particular workout consists of 10 sets of sprinting up a set of 26 stair steps, 5 sets of traveling squat jumps up 26 steps, and 5 one hundred meter sprints.
Including a dynamic warm up and a static stretch cool down, this workout takes no longer than 30 minutes. Talk about efficient and effective! And, if I’m traveling out of town, I can usually locate some stairs to sprint in the hotel or outdoors in nature (my preference).
Forgo the steady state LSD, and give this workout a try. Intensity, not duration equals results!
Always listen to your body! If you’ve never worked out quite this intensely, pace yourself. Perhaps, start with just sprinting the stairs. Never underestimate the importance of a thorough warm up. To optimize your efforts, fat loss and recovery, remember your pre- and post-workout nutrition.
For a strength training program that is metabolically challenging, delivers results and compliments sprint workouts, check out the 12-Week Exercise Program in my book, Fat Loss Revolution. It’s sure to change your body, increase your metabolism, and melt off stubborn body fat.
Copyright © Paula Owens