Interval Training for Fat Loss

Interval training is one of the greatest fat-burning methods around. It burns tons of calories - both during the exercise session and for several hours afterwards! It can also help you to increase your body's natural growth hormone production.

Here's a good article about interval training that goes over the basics and shows you some simple ways to incorporate this unique form of exercise into your workouts.

From the Abs Diet:

With interval training you'll intersperse short bouts of running that are above your lactate threshold (more on this below) with longer periods of running that fall below it. Intervals train your body to tolerate high amounts of acid.

Intensity: Start by running at your volume-training intensity for 5 minutes (a pace that allows you to recite the Pledge of Allegiance easily). Then increase your speed until you can't recite a single word of the Pledge. Maintain this pace for 30 seconds, then slow down to your starting pace for the next 3 minutes, before beginning another 30-second high-intensity stint. Start with five intervals and try to do more each workout, while shortening the duration of the recovery periods.

THE SCIENCE OF SPEED

Lactate is your body's buffering agent for the acid that builds up in your legs and causes them to burn during a run. The faster you run, the faster your acid levels rise. At a certain point, there's too much acid to neutralize, and you have to slow down. This is when you've crossed your lactate threshold.

THE FINISHING TOUCHES

Some guys cap off a run by collapsing. Others hit the shower. You? You're going to squeeze in the exercise equivalent of a "quickie" — that is, 5 minutes of work for an explosive payoff.

- Jump Higher: Tuck jumps can help even the most earthbound among us elevate our game. Never "tuck jumped"? Here's how: Jump as high as you can and bring your knees to your chest (the tuck), then release. When your feet touch the ground, immediately jump again and repeat. Do three sets of six jumps.

- Lift More: Get a grip — a strong one — and you'll be able to crank out more pullups and heavier deadlifts. Grab a dumbbell in each hand, let your arms hang naturally at your sides, and walk across the room. For your first set, use heavy dumbbells that allow you to walk for only 20 seconds. Switch to lighter dumbbells for the next two sets so you can walk for 40 and 60 seconds, respectively. Rest 1 minute after each set.

- Look Bigger: A runner with big biceps? It's possible, thanks to down-the-rack training. Choose a weight you can curl eight times at most, and do six to eight repetitions. Immediately grab the next-lightest pair of dumbbells and repeat. Then drop the weight down one more notch and do as many repetitions as you can.

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