In my recent article Intervals Don’t Work I discussed the scientific evidence surrounding the use intervals for fat loss.  By why, if science says intervals aren’t that much better than endurance exercise, does everyone report such great success with intervals?

In my mind, there are a few possible reasons for this:

1.  Actually Doing Cardio

Before interval training became en vogue, many people weren’t doing much (if any) cardio.  Whether it was due to fear of cardio burning off hard earned muscle (which it doesn’t), boredom from endurance style cardio, or lack of the “cool factor” associated with intervals people just weren’t getting it done.  The additional calories from doing something instead of nothing could easily account for the “success” of intervals for those that were previously doing nothing for conditioning.

2.  Working Intensely

Many who were actually doing cardio before considered walking on a treadmill sufficient to burn calories.  Of course, exercising at this intensity is hardly different than sitting on the couch watching Gilligan’s Island reruns so it should come as no great surprise that doing high intensity interval work brings about greater results.  Had they done higher intensity steady state work the result would likely have been similar.

3.  Efficiency

Those that were doing cardio before and doing it with success (i.e., busting ass and burning kcals) realized that it takes time and hard work to lose extra fat via cardiovascular exercise.  Intervals (even if not technically better in terms of fat loss) were a welcome addition since they made achieving the same results possible with less of a time commitment.  So not better, but faster.

4.  Appetite Supression

While everyone knows that it is quite possible to burn off the same number of calories from endurance or interval training, intervals have the added bonus of appetite supression.  This could lead to less eating for those who are doing intervals and not consciously dieting.  It could also result in greater ease in sticking to a nutrition plan for those who need a more formal eating plan.  Personally, I lean slightly toward this as the most likely player for the relative success of intervals because the calorie deficit from any exercise is fairly dismal compared to the calorie deficit that can be achieved with food.

What do you think?

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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!

Unless you’ve been living under a rock, you’re probably familiar with the fact that interval training is as good as, if not better than, long steady state exercise for improving cardiovascular ability.  In other words, short bursts of high intensity exercise (often called sprints) are better than endless hours of monotony on a treadmill for improving performance.  That’s good news for those of us who absolutely HATE mind numbing long duration cardio.

However, what also soon became clear in the fitness industry is that interval training is equally good for fat loss too!  The day I figured that out I felt like a won the lottery.  I took my family and friends out for dinner, bought myself a Ferrari, took my wife to Tiffanys and told her to pick out the biggest rock they had in the place.  Okay, I’m exaggerating a little bit.  Only the part about the Ferrari is true…but I digress.

The point is that if you’re doing long boring steady state cardio for fat loss you need to stop now.  The metabolic changes produced by sprint training are the same so you can stop wasting your time. 

And here’s another bonus…distance runners (or those people who are trying to be distance runners in hopes of losing body fat) are often plagued with injuries.  Some of the common complaints include plantar fasciitis, hamstring pulls, knee pain, and IT band problems just to name a few.  The sad part is that many of these things are highly related to overuse and they could be totally avoided or at least minimized if the person just did interval training instead.  Since the bouts of work are so short, the risk of overuse is low which makes this an even better reason to switch.

What exactly is an interval?

In most of the studies that have been done so far, the intervals used were 30 seconds of high intensity cycling against a very high resistance (otherwise known as a Wingate).  If you’ve never had the “pleasure” of performing a Wingate I should warn you that vomiting is common, nausea is a norm.  And since most of the subjects are usually untrained to begin with, you’d think that a bucket should be mandatory when performing this type of cardio.  Fortunately, most studies allow the subjects to rest for 4 minutes between bouts, but they do have to perform up to 7 of them.

The good news is that over the course of a couple weeks the interval training subjects become used to the training and they recover faster.  While the endurance training subjects in the study would come in every day for an hour and ride the stationary bike, the interval training subjects would be in and out in 30 minutes and the ended up getting exactly the same results.  What is even more impressive is that the interval training subjects only actually did a total of 3.5 minutes of work the whole time they were there.  The rest of the time they were just sitting around chatting.

So how do I actually do this stuff myself?

Herein lies the problem.  Everyone knows that interval training is great for fat loss (if you didn’t before you do now), but nobody actually knows how to do it so I’m going to give you a step by step guide on how to introduce interval training.

Step 1 – General Conditioning

Start by following a general cardiovascular conditioning phase for 2-3 weeks…especially if you’re not currently very conditioned (i.e., you’ve never been on a treadmill, but think you might have seen one in that area of the gym where all the cardio bunnies hang out).  At least twice per week hop on a stationary bike or a stair climber (notice that I didn’t say treadmill or elliptical you sissy) and hammer out a solid 30 minutes of sweat inducing cardio.  If you’re on the stair climber try not to use the hand rails.

I know this doesn’t really sound all that scientific and it really isn’t.  This is just to prevent you from tossing your cookies in front of the aforementioned ladies when you start your sprint training.  Trust me.  I’m doing you a favor.  I’ve seen far too many people try to leap right into sprint training and end up hating it so much because of the nausea that they never try it again.  Just take a couple weeks and get yourself some baseline conditioning.  You’ll appreciate it later.

And no, you’re not going to lose muscle mass, yada, yada, yada.  Don’t be an idiot.  If you haven’t been doing cardio to this point you could probably use it.

Tune in tomorrow and I’ll be laying out a complete introductory sprint program to help you shed fat and blow your cardiovascular conditioning through the roof!