Grab your favorite morning beverage for some interesting studies and definitely make sure you have caffeine in it because I have a rocking Interval Finisher for you, too.
Here’s the research on SHORT, intense workouts:
As mentioned in my previous article, “slow go” cardio is OLD news and extremely ineffective when compared to short-burst intense exercise, and here are a few of studies to support this that my buddy Alwyn Cosgrove passed along:
Schuenke MD, Mikat RP, McBride JM.Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTER BURN
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of short-burst, intense exercise, you’d still be burning calories from that workout while out at the movies on Saturday night.
You want to burn calories by watching Iron Man 3? Now you can.
Kramer, Volek et al.Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added short burst intense exercise to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, short burst intense workouts can really take your results to a whole new level.
And here’s one more:
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.
This study compared “slow-go” aerobic exercise to short burst intense resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of short-burst resistance training when done RIGHT.
In fact, my buddy Steve Holman shows you exactly how to put this method to use AND do it right here :
And after you read that and your caffeine is kicking in, try this wicked Interval Finisher, which is (you’ll never guess this) a combination of intervals and a finisher. Did you see that coming? Ahhh-mazing.
First, let’s look at the scale of 1-10 on intensity:1 = Standing Still 3 = Very Comfortable Pace 5 = “Steady State” Cardio Pace 9 = 90% of your maximum effort 10 = Running from hyenas carrying machine guns and wearing sunglasses
Cool? Alright, let’s go.
The 3-Part Interval Finisher5-minute warm-up (5/10), then intervals: 30 seconds (9/10) 30 seconds of recovery (3/10)
Do this 4 times, then…
Do the following circuit as many times as possible in 3 minutes, resting only when needed:Jump Squat (5) Stability Ball Jackknife (10) Inverted Row or Strap Row (5)
Once the 3 minutes are up, rest for 1 minute and then more intervals…1 minute (8/10) 1 minute of recovery (3/10)
Do this 3 times
Geez. That is all.
And now for my pleasant surprise… you can get my Interval Finishers manual as a bonus when you get Old School, New Body right here:
Short, “old school” workouts that boosts metabolism <== Click Here
Get your short, old school (but effective) workouts that will boost your metabolism and reverse the aging process from the link above and then forward your receipt to us at firstname.lastname@example.org.
Then we’ll send you Interval Finishers packed full of shorter,intense workouts combining the power of intervals and finishers.
But there is a catch…
… this offer expires FRIDAY night. After that, the bonus goes away back into the Finishers Vault, which is just like a regular vault, except it has the words “Finishers Vault” across the top, making it look cool.
Alright the caffeine is kicking in…. get it done,
P.S. Grab the Old School New Body System here and you can get started with the Interval Finishers… workout boredom ENDS today.