Tom Venuto's BodybuildingSecrets.com - Interval training to burn that fat faster!

Interval training to burn that fat faster!

Tom Venuto, CSCS, CPT

Tuesday, July 5th. 86 days and counting. We’re still using a 4 day split routine with a 2 on 1 off, 2 on 1 off schedule, so today is an off lifting day. Gonna get some good recovery time and gear up for a massive back workout tomorrow. For today, it’s just cardio, and it’s time to kick it up a notch and really torch some calories with some interval training… My Way!

If you’ve been following along in my blog, you may have noticed that the calories burned in my cardio workouts have been progressively increasing. Although I won’t continue to push the calories burned to “infinity,” I WILL keep pushing to burn more calories for as long as I still have any significant fat on my body. I’ll get an official body fat count later this week, but I still have a ways to go in the leanness department.

Many people use interval training for time efficiency, and it is indeed a good method for that purpose. I have unlimited time so I’m not looking for “time saving shortcuts,” I’m looking for maximum results, period.

Most “experts” say that when you do intervals, because the intensity is higher, and you get more post workout “afterburn”, you can cut your duration and achieve more in less time. That is true. But if intervals burn so many calories, why stop after 15 or 20 minutes if your time is not limited and you want to burn more calories and lose more fat? (Within reason, of course; you don’t want to overtrain).

I’ve never seen much fat loss with 15 or even 20 minute cardio sessions. If you get excellent fat loss with only 15- 20 minute sessions, my advice would be not to do more - you can never argue with results. But for me, 15-20 minutes is usually only a maintenance workout.

For maximum fat loss, generally, most of my cardio sessions are 30-45 minutes. If necessary, I’ll even do two a day. I adjust my cardio frequency, volume and intensity according to the results I get, never according to a dogmatic prescription from some “guru.”

When using the interval method, the intensity is so high that I find that I can get an excellent and result producing workout in about 25-30 minutes… but it’s damn hard work!

Here’s an example of how I do intervals:

30 minute Stairmaster interval program
Minutes elapsed	Interval length & type	Difficulty level
1-5	5 minutes warm up	level 5
6	1 minute work interval	level 10
7	1 minute recovery interval	level 6
8	1 minute work interval	level 10
9	1 minute recovery interval	level 6
10	1 minute work interval	level 10
11	1 minute recovery interval	level 6
12	1 minute work interval	level 10
13	1 minute recovery interval	level 6
14	1 minute work interval	level 10
15	1 minute recovery interval	level 6
16	1 minute work interval	level 10
17	1 minute recovery interval	level 6
18	1 minute work interval	level 10
19	1 minute recovery interval	level 6
20	1 minute work interval	level 10
21	1 minute recovery interval	level 6
22	1 minute work interval	level 10
23	1 minute recovery interval	level 6
24	1 minute work interval	level 10
25	1 minute recovery interval	level 6
26	1 minute work interval	level 10
27-30	4 minutes cool down	level 5

I did 11 work intervals at level 10, with my recovery intervals at level 6 on a stairmaster 4400 PT. Naturally, these levels would have to be customized for each individual according to fitness level - and of course, this type of high intensity cardio should NOT be attempted by anyone without a perfect bill of health from his or her doctor.

I’ve only been doing daily cardio for the last 2 weeks or so, so I’m not in peak cardio condition yet; this was definitely a challenging workout at levels 6 & 10. At the top of the work intervals, my heart rate was 156, and by the final seconds of each work interval, it felt quite difficult - like a perceived exertion level of 8 or so; not an all out sprint, but up there.

This workout burned 505 calories, a pretty respectable amount for 30 minutes.

I like to mix up my cardio. I don’t believe interval training is the end all be all - it’s just one useful tool. Each cardio modality has its benefits. What I really like about interval training is that it’s challenging and engaging. 45 minutes of walking or biking can sometimes get really boring, unless you have a way to kill the time, like listening to motivational tapes, reading, or watching a video (all of which I do at times). With intervals, there’s no way you can read, and it’s even tough to pay attention to a TV screen. You need some music pumping and your full attention on the task at hand. It’s hard, but the time seems to go by faster. It’s kind of exhilarating too.

Until next time, be sure to do your cardio and remember what Lance Armstrong said: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit however, it lasts forever.

Posted 05 July, 2005 in Workouts

Comments

Jessica Britt said:

Hey, it's Jessica Britt. You are a true inspiration. Maybe one day when I get to your level I'll do intervals like this. I have done intervals and I agree with you. Intervals are a great cardio tool and used to challenge and push. I mix up my cardio, too. I'm with you on the fact that holiday or not.... workouts are always on! Keep up the outstanding progress, Tom. I always remember all the quotes. You along with all the other honest athletes, trainers, coaches, champions, and experts including Lance Armstrong, Jim Rohn, and many others inspire and motivate me. Y'all are my mentors and teachers. I can't thank you enough.

Posted on Jul 07, 2005 08:36 PM

Frank J Kaiser, Capt USMC (Ret) said:

Hi,

I wanted to offer a short comment on cardio workouts. I have been doing pulse rated cardio, wrist monitor with chest band, for many years. I find it offers me an opportunity to blend in a bit of science with my workouts.

The monitor enables me to have immediate feedback for effort expended. It also allows me to accommodate those days when my body says don't work too hard today. It does that by my heartbeat being higher for a given effort than it was for the same effort, say yesterday.

Anyway, I enjoy your emails and the good info you provide. I have both of your ebooks but find BFFM to be the better of the two. Gonna go for now.

God bless,

Frank

Posted on Jul 08, 2005 01:16 PM

Tom Venuto said:

I recently picked up a top of the line Polar HR monitor from my buddy Rich Dafter of www.howtobefit.com. I've never used one before this, believe it or not, but this year since I'm blogging all details of my training, I thought it would be interesting to use one and I'll report my findings here in my blog. I've got quite good with perceived exertion and I know instinctively just how hard and how long to push to get the results I want, but I think having this extra tool for monitoring progress will only help. Comments and tips from anyone with experience using HR monitors are welcome

Posted on Jul 08, 2005 05:18 PM

Frank J Kaiser, Capt USMC (Ret) said:

Hi Tom,

I'm back. Just wanted to share a website address reference Heart Zone Training (www.heartzones.com). I have found the info provided as credible as what you provide, so go there.

God bless,

Frank

Posted on Jul 08, 2005 05:56 PM

Angie said:

What a great tool this POLAR HR MONITOR, it's great for seeing your progress while doing your cardio, it's great for people that like to see results and who love numbers...and I think we all do! A definite worthy toy for workouts!

Bye for now!
Angie

p.s.: Love your site!!

Posted on Jul 14, 2005 09:34 AM

Adam said:

Hey Tom,

I do H.I.I.T also (intervals) but i do mine alittle different i go 20 on 10 off i keep my speed between 9-12 mph every time i start again i increase and decrease the speed.

Instruction on how to do this:
For me the first minute start off running at a 9 mph speed

you start off with a comfortable speed and then run for 20 seconds and at the end of that 20 seconds rest on the side of the treadmill(my case) and then at the end of 10 seconds i do it all again this time increasing the speed.

[heard about this in a magazine] but i switched it around alittle but i use to do this 2-3 times a day but i wouldn't suggest people do that but i wanted to get lean so i did what i had to do.

Good luck with your comp.

Posted on Jul 21, 2005 03:15 PM