To be quite honest, I don’t like rapid fat loss programs very much.  No matter what the sales copy says, the person is going to lose some muscle unless they’re jacked up on gear.

In my experience, the majority of people who follow these “12 week” programs also rebound rapidly gaining all the weight back within a fraction of the time it took them to get it off in the first place.

Still, every once in a while people come to me asking to help them lose fat quickly.  I give them the above warnings, but they’re set on a certain time frame and my job is to provide the results people want.  Below is a friend named Tyler who had only 11 weeks to get into the best shape possible.

During that time he lost an incredible 43 pounds and 6.75 inches off his waist.  Granted, because his program was almost entirely geared towards fat loss, I didn’t have time to put the size on his legs like I wanted, but I still think the results are pretty damn impressive.

Of course, you could give the guy a hard time for the bad choice of briefs or for the new Batman tatoo (believe me…I did).  However, you simply can’t argue with his results.

Nice work brother!

A while back I posted a three part series on the use of interval training for fat loss.  You can check them out here:  Part I, Part II, Part III.

However, I got a couple emails suggesting that it was a little difficult to transition from steady state cardio if you’re just getting into intervals.  I also got an email telling me that intervals are not for beginners.

Fortunately, I was recently speaking to Craig Ballantyne of TurbulanceTraining.com and he mentioned that he’s had great success with intervals for beginners and he was kind enough to share his ideas with me.  Although neither of us is really a huge fan of treadmills, I’ll use this as an example because it is pretty easy to understand.

Let’s say that a beginner can walk on a treadmill at a steady pace of 3.5 for twenty minutes.  You could start to implement intervals by having that person performing at a higher level than usual (3.8) followed for about one minute followed by a minute at a lower level (3.2).

By doing this you’re gradually increasing the intensity at which someone can work.  Over time you’ll be able to increase the intervals to higher and higher levels until they can go full tilt with a true interval protocol.

So if you’re just getting started you can definitely give this a go.  Also, I’d highly recommend checking out Craig’s website at TurbulanceTraining.com

Let’s face it.  You hate doing cardio and it makes you feel like a hamster on a wheel.

  Check out this article that I had posted yesterday at T-Nation.com for 7 cardio drills that don’t suck.

Last week I posted a couple blogs on interval training for fat loss.  If you missed them you can check them out here.

Part I
Part II

I hadn’t initially planned to write a part three, but in light of the questions I’m being asked, I realized I may have left out a few things.

Training Frequency for the Conditioning Period

As with most things, the amount of interval training you need to be doing depends on several variables so there is no cut and dry answer that applies to everybody.  However, I generally like to start with two interval sessions per week and build from there.

Whether you’re a complete novice and you’ve never touched a weight in your life or you’ve trained for years I’m going to suggest that you start off nice and easy by performing the introductory cardio phase three times per week for three weeks.  If you’re a novice, you also need to start weight training (what to do specifically is beyond the scope of this article), and get your diet together.

If you’re more advanced, it wouldn’t hurt you to review your diet too.  All great physique transformations start in the kitchen so this is an essential starting point for any fat loss plan.  If you’re looking for ways to lose fat, chances are that your diet isn’t where it needs to be in the first place.

I personally like to start most of my fat loss clients with a 5 session per week exercise plan and go up or down from there as necessary.

Here is a sample NOVICE template for the conditioning period
2 Lifting Days / 2 Cardio Days / 1 Recreational Day

Mon  – Off
Tues – Weights
Wed  – 30 Minutes Cardio
Thurs – Weights
Fri – 30 Minutes Cardio
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

Here is a more ADVANCED template for the conditioning period
3-4 Lifting Days / 2 Cardio Days / 1 Recreational Day

Mon  – Weights
Tues – 30 Minutes Cardio
Wed  – Weights
Thurs – 30 Minutes Cardio
Fri – Weights
Sat  – Weights (optional)
Sun – Long Walk, Hike, or Recreational Sport

You’ll notice that I don’t like indoor “cardio” very much and I know most other people don’t either so I encourage my clients to get out and do stuff that they actually enjoy.  This leads to greater long term adherence to the program and an increased likelihood of surrounding themselves with other active people instead of coach potatoes.

If fat loss was my goal and I had to drop an exercise day due to time and recovery constraints I’d probably drop one of my lifting days (i.e., Saturday) instead of a cardio/recreational bout.

Training Frequency for Intervals

After the three week conditioning period you can start into the interval training as described in Part II, but don’t go at it more than twice per week.  Personally I’d suggest doing it on “off” days from your training to start.  If you’re doing all the things I’ve suggested above and added interval training you should be getting results.  If you’re not, it’s probably your diet.  Check this before thinking about more intervals.

Here is a sample NOVICE template for interval training
2 Lifting Days / 2 Interval Days / 1 Recreational Day

Mon  – Off
Tues – Weights
Wed  – Intervals
Thurs – Weights
Fri – Intervals
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

Here is a more ADVANCED template for interval training
3 Lifting Days / 2 Interval Days / 1 Recreational Day

Mon  – Weights
Tues – Intervals
Wed  – Weights
Thurs – Intervals
Fri – Weights
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

If you MUST add a 4th training day I would use this template
4 Lifting Days / 4 Interval Days / 1 Recreational Day

Mon  – Weights / Intervals
Tues – Weights / Intervals
Wed  – Off
Thurs – Weights / Intervals
Fri – Weights / Intervals
Sat  – Off
Sun – Long Walk, Hike, or Recreational Sport

In this case I think that the increased recovery demands from the weight training, dieting (you are trying to lose fat right?), and intervals would require at least two off days during the week.  I would suggest abbreviating all workouts to 30-45 minutes and performing intervals at the end.  Alternatively, intervals could be done in the morning and training at night or vice versa to save time.  This could also be done for a 3 day lifting program in the interest of time or recovery.

However, I think it should be said that this level of training is not usually necessary if your diet is where it should be.  I’ve only had to use this level of exercise with ONE client in 9 years so think twice before trying this yourself.

Also, if you’re on a severe diet such as that described in Lyle McDonald’s Rapid Fat Loss Handbook, don’t even think about attempting intervals.  You just won’t be able to recover and you’ll be doing more harm than good.

Used carefully intervals can be the missing key to a ripped midsection.  Used stupidly they can lead directly to overtraining and feeling like crap.

Be smart and get lean.

Yesterday I introduced the virtues of interval training for fat loss.  Today I’m going to lay out a very straightforward plan so you can actually include it in your training.

 Wingate aftermath: Note the number of towels

Step 2 – Introducing Sprints

I’ve seen people running for 3 minutes and walking for 2 minutes and calling in interval training.  So I’m going to clarify by stating that only Short High Intensity Training (S.H.I.T) is best for fat loss.  All other forms of interval training that use longer intervals may be useful for certain athletic situations, but they are not best for fat loss.

To properly perform S.H.I.T your bouts must be:

- High intensity
- Short duration
- Have rest periods where you are doing absolutely nothing

I’ve seen people pedaling lightly on a bike for “active recovery”, but I don’t agree with this practice as it increases the time needed for full recovery.  And yes, I’m aware that it helps clear lactate from the muscle…blah, blah, blah.  I’m only asking for a few minutes.  You’ll have the whole rest of the day to clear your lactate.

To properly perform a sprint you must go ALL OUT for anywhere from 30 seconds to a maximum of 1 minute to get the best effect.  I don’t think that this should change for novices.  However, I do think that the rest time and total number of sprints should be adjusted accordingly.

I personally prefer shorter sprints for fat loss so here’s how I think a beginner program should look after the general conditioning phase.  I would strongly advise the use of a stationary bike for this as I don’t like treadmills for sprint work.  Adjust the tension up so that it allows you to exert a maximal effort for the full 30 seconds.

Note: Even if you’re an advanced trainee, if you haven’t done intervals before you’re technically a beginner in this regard.

Note #2: The program below is just a guide and it should be adjusted if you’re finding it too easy or too hard for your current level of conditioning.  Some people need a full 4 minute rest between each interval in the beginning.  Adjust accordingly.

Week 1 – 4 intervals (1:4 work to rest ratio)

Interval #1 – Sprint 30 seconds – Rest 120 seconds
Interval #2 – Sprint 30 seconds – Rest 120 seconds
Interval #3 – Sprint 30 seconds – Rest 120 seconds
Interval #4 – Sprint 30 seconds – Rest 120 seconds

Week 2 – 5 intervals (1:4 work to rest ratio)

Interval #1 – Sprint 30 seconds – Rest 120 seconds
Interval #2 – Sprint 30 seconds – Rest 120 seconds
Interval #3 – Sprint 30 seconds – Rest 120 seconds
Interval #4 – Sprint 30 seconds – Rest 120 seconds
Interval #5 – Sprint 30 seconds – Rest 120 seconds

Week 3 – 6 intervals (1:4 work to rest ratio)

Interval #1 – Sprint 30 seconds – Rest 120 seconds
Interval #2 – Sprint 30 seconds – Rest 120 seconds
Interval #3 – Sprint 30 seconds – Rest 120 seconds
Interval #4 – Sprint 30 seconds – Rest 120 seconds
Interval #5 – Sprint 30 seconds – Rest 120 seconds
Interval #6 – Sprint 30 seconds – Rest 120 seconds

Week 4 – 7 intervals (1:4 work to rest ratio)

Interval #1 – Sprint 30 seconds – Rest 120 seconds
Interval #2 – Sprint 30 seconds – Rest 120 seconds
Interval #3 – Sprint 30 seconds – Rest 120 seconds
Interval #4 – Sprint 30 seconds – Rest 120 seconds
Interval #5 – Sprint 30 seconds – Rest 120 seconds
Interval #6 – Sprint 30 seconds – Rest 120 seconds
Interval #7 – Sprint 30 seconds – Rest 120 seconds

Week 5 – 7 intervals (1:3 work to rest ratio for first two intervals – 1:4 work to rest for remaining intervals)

Interval #1 – Sprint 30 seconds – Rest 90 seconds
Interval #2 – Sprint 30 seconds – Rest 90 seconds
Interval #3 – Sprint 30 seconds – Rest 120 seconds
Interval #4 – Sprint 30 seconds – Rest 120 seconds
Interval #5 – Sprint 30 seconds – Rest 120 seconds
Interval #6 – Sprint 30 seconds – Rest 120 seconds
Interval #7 – Sprint 30 seconds – Rest 120 seconds

Week 6 – 7 intervals (1:3 work to rest ratio for first four intervals – 1:4 work to rest for remaining intervals)

Interval #1 – Sprint 30 seconds – Rest 90 seconds
Interval #2 – Sprint 30 seconds – Rest 90 seconds
Interval #3 – Sprint 30 seconds – Rest 90 seconds
Interval #4 – Sprint 30 seconds – Rest 90 seconds
Interval #5 – Sprint 30 seconds – Rest 120 seconds
Interval #6 – Sprint 30 seconds – Rest 120 seconds
Interval #7 – Sprint 30 seconds – Rest 120 seconds

Week 7 – 7 intervals (1:3 work to rest ratio for first six intervals – 1:4 work to rest for remaining interval)

Interval #1 – Sprint 30 seconds – Rest 90 seconds
Interval #2 – Sprint 30 seconds – Rest 90 seconds
Interval #3 – Sprint 30 seconds – Rest 90 seconds
Interval #4 – Sprint 30 seconds – Rest 90 seconds
Interval #5 – Sprint 30 seconds – Rest 90 seconds
Interval #6 – Sprint 30 seconds – Rest 90 seconds
Interval #7 – Sprint 30 seconds – Rest 120 seconds

Week 8 – 7 intervals (1:3 work to rest ratio for ALL intervals)

Interval #1 – Sprint 30 seconds – Rest 90 seconds
Interval #2 – Sprint 30 seconds – Rest 90 seconds
Interval #3 – Sprint 30 seconds – Rest 90 seconds
Interval #4 – Sprint 30 seconds – Rest 90 seconds
Interval #5 – Sprint 30 seconds – Rest 90 seconds
Interval #6 – Sprint 30 seconds – Rest 90 seconds
Interval #7 – Sprint 30 seconds – Rest 90 seconds

If you happen to feel inclined to do longer intervals instead of the proposed 30 second intervals above a shorter work to rest ratio is advised (1:3 for novices and 1:2 for more advanced trainees).

For example:

Novice: Sprint 60 seconds – Rest 180 seconds
Advanced: Sprint 60 seconds – Rest 120 seconds

One more bonus tidbit on interval training

Recently I was reading a post by Mike Boyle on Eric Cressey’s blog and he suggested that instead of using a set time for the rest interval that heart rate could be used instead.  He proposed that 60% of your theoretical heart rate maximum could be used to determine your rest time.

So if you were 30 years old your 60% mark would be:

(220 – Age) x 60%
(220 – 30) x 0.6 = 114 beats per minute

In this case, you would simply wear a heart rate monitor and perform your sprint as usual.  Afterward, when your heart rate dropped to 114 beats per minute it would be time to go again.  In essence, this would eliminate the need to time the intervals between sets and it would automatically adjust the difficulty based on your level of conditioning and fatigue.

Less conditioned people would be allowed more time to recover and more conditioned people would be allowed less.  However, as the less fit people became increasingly fit, the rest times would automatically decrease.

Coincidentally (I’m not even sure if Mike noticed this or not), the ACSM guideline for increasing aerobic fitness is to increase the heart rate above 60% of your theoretical max for 20 minutes at a time.  Go figure!

Regardless of whether you’re timing or using your heart rate as a guide, you can finally get out there and do interval training the way it was meant to be done.

What are you waiting for?

Go get ripped!