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.