Quick Fat Loss by Adjusting Workout Intensity
If you want to lose fat at a rapid pace, you do need to push hard at things like intervals, circuits and HIIT (High Intensity Interval Training). The problem is knowing how hard should you push. With interval training and other methods, finding a workout intensity that is right for you is very tricky.
Fat Loss Workouts and Muscle Definition : A Strategy
I like to separate the fat loss portion of the workout from the strength training portion of the workout (most of the time). If you’re going for muscle definition, I suggest heavy weights, combined with brief, low volume strength training. Your muscles will firm up and you will begin to see an increase in definition this way. Most of the time the strength training is the easy part. The intensity comes into play when you are doing the fat loss, calorie burning portion of your workout. At least three times every week, do an intense fat loss workout. Your workout can be body weight circuits, high intensity interval training (HIIT), or a circuit or interval workout that you feel comfortable with.
Low Intensity Workouts and After Effects
What I see a lot of the time in the gym is the lack of intensity when it comes to the fat loss portion of the workout. If you’re taking a break until your next interval, a treadmill is fine – but otherwise, it’s a total waste of time. In all honesty, a low intensity cardio workout won’t burn enough calories to make any real impact on your physical appearance.
Too High of an Intensity Level Is a Negative As Well
You will more than likely find yourself resting for longer periods of time when you are finished with your routine, if it is too intense or difficult. For the most effective fat loss workout, you should be able to go on without extra breaks as if you never worked out at all. Resting on the couch all day after a hard workout is a bad fat loss strategy – even if you’re tired.
How to Tell If Your Fat Loss Workout is the Correct Intensity?
To judge if my workout is at the proper intensity, I look for the ‘HGH Flush’. This is a good way to judge the effectiveness of your fat loss workout. If your skin is slightly red and hot to the touch and you are out of breath after your workout, then you have achieved the HGH flush. Remember your PE teacher in Junior High making you “run lines” or pushing you until you were out of breath and your skin felt like it was on fire? Your body releases a higher amount of HGH, a fat burning hormone, than usual during this HGH flush, indicating that your metabolism is increased.
Your Comfort Zone Can Also Guide You if You Keep Your Workouts Just Inside its Limit
A common mistake I’ve witnessed is clients being pushed too hard, too soon by their personal trainers. Once, I was told that I was going to get a workout designed to ‘kill me’ by a personal trainer. Um…no thanks. This workout intensity is usually referred to the ‘sweet spot’. You can start increasing your intensity as your body adjusts. If you are forced to overcompensate with more rest than normal, then back off a bit your next workout.
