This 10 second exercise trick is something you can easily implement and lose fat up to 9x faster. Most people mess this up!
by Dr. Kareem Samhouri - CSCS, HFS
Neuro Metabolic Fitness & Rehab Expert
Author of the popular program: Abs Strength Guide
You need to know how long to rest when exercising, or you might lose most of the effect. This drives me crazy; make sure you read to the bottom of this page so you can avoid hurting your own results.
My name is Dr. Kareem and I’m here to help you lose fat as fast as possible.
Rest
intervals are equally, if not more important, than work intervals when
it comes to working out for fat loss. This is where most people either
ruin their results or risk injury while working out. If you think about
‘intensity’ like ‘sprinting’, than you’ll realize you can only be so
intense for a short period of time.
Do you keep the same speed for an entire 100 meter dash?
No,
actually, you slow down before/around halfway. Isn’t that crazy to
think about? In less than just 10 seconds, Olympic athletes have
already started to decelerate.
As it turns out, your fat loss workouts
yield the greatest results when you stop and rest at the precise moment
you notice yourself slowing down. After this point, there are
diminishing fat loss returns and increasing risk of injury.
Rest
is a suggestion when you see it in a program, not a recipe. You need
to monitor your own body in order to best understand when to rest.
Likewise, it’s equally important that you know when to return to
exercise.
Fundamentally, returning to exercise should be when
your muscles feel loose again and your breathing has returned to
normal. Expect your heart rate to continue to be elevated slightly, as
you’re probably still walking or moving around during your rest breaks.
Plus, you’re in a hyper-stimulated environment if you’re working out in
a gym, so the increased sensory input tends to increase heart rate
slightly, as well.
You see, the key to fat loss is rest.
Think
about it this way... if you don’t rest properly, you’ll never have the
intensity you need to truly ‘shock’ your body into losing fat. It’s all
about hitting your body with an intensity it’s never felt before, and
forcing it to change. That’s what fat loss is all about: evolution.
Evolve
your body into a stronger, more capable being. Evolve your lungs into
greater capacity, and evolve your heart to no longer respond to what was
once ‘intense.’
It’s amazing to see what your body is capable
of if you just push it a bit harder each time you work out. Endurance
isn’t about pushing a bit harder each time; it’s about pushing a bit
longer.
Endurance and fat loss are not the same thing.
The good news is that you can actually improve endurance by doing this
form of fat loss training, but not the other way around. In fact, it’s
been suggested in various resources that 20 minutes of high-intensity
physical activity can yield up to 2 hours of cardiovascular effect.
However, 2 hours of cardio does not stand a chance of putting on muscle or burning fat rapidly.
Instead, in cardio, you’re doing wonderful things for your body, but
you’re teaching it how to adapt to an increased demand over time. In
other words, you’re increasing your efficiency with exercise. This is
not necessarily good for fat loss per se...
Fat loss is NOT about increasing your efficiency with exercise; it’s about ‘shocking’ your body with exercise. Scare the fat away :-)
Think about fat loss as exercise intensity tolerance training.
We’re increasing your VO2 max, or your maximum oxygen uptake. By
constantly pushing the envelope and going a bit harder each time, your
body will adapt and let you go a level beyond. Instead of your body
adapting to keeping the same low level muscle contraction going for
awhile, we’re asking it to adapt to repeated, intense demands, that are
interrupted by precise rest breaks.
Sprinters are lean.
Marathon runners are thin and in shape. If you want to get rid of fat,
be the sprinter. Learn how to rest, and you shall gain much more
intensity from your workout program.
I’ve been testing rest
periods and work intervals, program sequencing of exercises to allow
your body to go just a bit harder each time, and overall workout timing
in order to provide you with the greatest result with the least effort.
I’ve figured out a formula that has allowed me to lose 1 pound
for every 11.86 minutes of exercise I did, and it only takes 10 minutes
per day.
I’d like to share this plan with you, so I’ve prepared a video that explains everything, and it's yours FREE:
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