Everything You Need To Know About Losing Weight

1. If you have read my article called Exercise: Essential, then you
can
skip down to the next section, called How to do Interval Training. Read
on if you need a reminder of the basic principles of exercise for weight
loss. Skip to the bottom to find a link to the whole article on
Exercise.
Aerobic exercise is fat burning exercise. As you do some activity
using large
muscles (legs, especially) that raises your heart rate but still allows
you to breathe
normally, your body will burn fat with the oxygen you're breathing.
However, your
body will only burn blood-sugar at first, because it's easily available.
So, to get to
the fat-burning stage, you have to exercise for at least 20 minutes,
preferably 30
minutes or more. Walking and bicycling at a gentle pace are examples of
aerobic
activities. Read more in my article on Aerobics.
Anaerobic exercises are high-intensity exercises that get your
muscles working
hard, and you will have trouble breathing. The word "anaerobic" means
"without air",
meaning that you will be breathing fast, but still not getting enough
oxygen to
properly fuel your muscles. This leads to muscle strengthening, but it
also means
that you're burning blood-sugar only, not fat, and you end up with lactic
acid that
will make your muscles feel like they're burning. Weight training and
sprinting are
anaerobic activities.
You can keep doing aerobic exercise longer than anaerobic
exercise, and you'll burn
about equal amounts of calories overall doing either. Aerobic exercise
burns those
calories from fat during the exercise. Anaerobic exercise only burns
blood-sugar,
but burns a lot of fat later (the rest of the day) to replace the energy.
Is it possible to
combine the two, so that you can burn fat while exercising, and keep
burning the
rest of the day? Yes, with Interval Training.
How to do Interval Training
The "intervals" in Interval Training are alternating periods of
high-intensity exercise
with low-intensity rest periods. This allows a person to keep exercising
for at least

2. 30 minutes to kick in the effects of aerobic activity, but it is also
intense enough to
strengthen the heart and provide the long-term fat burning of high-
intensity
exercise. The idea is simple, but ingenious, and amazingly effective.
You can do interval training using a time-measure or a distance-
measure. If you
prefer to run indoors in a gym's track, then there is probably a clock to
watch while
running, so time would be more convenient to keep track. If you prefer to
train
outdoors, it may be inconvenient to look at your watch every few seconds,
so going
by distance will probably be easier. If you use time, you should run as
fast as you
can for one full minute, then walk for two minutes. After that, run again
for one
more minute and rest by walking for two minutes. Keep repeating this
three-minute
cycle until 30 minutes have elapsed overall. If you prefer to chart
distance, you will
want to run about a half-mile, then walk for one-quarter mile, and keep
alternating
that.
Benefits of Interval Training
World-class athletes already know that Interval Training is the
best way to improve
almost every aspect of running performance. The fist effect is that high-
intensity leg
exercise, like running, will make your legs stronger. That means more
muscle mass,
and each gram of new muscle will burn that much more fat every minute of
every
day. The second effect of high-intensity training is what people call
"cardio". That's
short for cardio-vascular training, meaning that your heart as a muscle
will grow
stronger. This will prevent many forms of heart disease, as well as
improving
circulation, which has benefits for many aspects of life.
The most important benefit of Interval Training is that it is the
single best way to
improve your VO2-Max. That is the volume (V) of oxygen (O2) that you take
with
your deepest breath (max). VO2-max is the best measure of fitness and
endurance.
Increasing your VO2-max with interval training will give you greater
endurance for
everything you do, and the higher your VO2-max, the less you will feel
that heat or

3. pressure on your lungs when you exercise. Believe me, after interval
training for a
week, you will know without a fancy test that your VO2-max is improving,
and soon
you'll feel the improvement with every training session. It's a great
feeling.
Improving Intervals
Drink a little water during every rest period. If you forget
your water bottle one day,
you will definately notice that you cannot run as fast or as long. The
difference is
really remarkable.
Using the time method is better than distance to keep yourself
honest, because as
you get faster, your half-mile will turn out to take less and less time.
So, to keep
improving your performance, and keep losing weight, you should either get
a
stopwatch, or else keep making your running intervals farther and farther
(to make
sure they still last a whole minute).
As your VO2-max increases, you may be tempted to make your
workouts last longer
overall, or to make the high-intensity periods last longer. You should do
neither of
these things. Your goal should be to keep intervals of 1-minute of
running
separated by 2-minutes of walking, and keep increasing the intensity of
each
running interval. If you make every interval a sprint for one full
minute, and keep
that up for 40 minutes, you are already a superhero. Longer workouts risk
breakdown of tissues and a high burden on your kidneys and other organs.
And if
you make each interval longer, you may not be pushing your speed the most
you
can, which is where the benefits are.
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