So you’ve lost 30 pounds and now you’re not seeing the scale budge anymore. You’re jogging, hitting the elliptical, taking a dance class; you’re definitely a body in motion and eating right so what’s the deal?
While all of those things may have worked before, your body has adapted and your old routine is no longer a challenge. While all of these things are great for people beginning a workout regimen, there comes a point when it may not do the job anymore. It may seem like you’re mixing things up however all of those low intensity cardio exercises work the same energy system.
I know of many people who run 4 to 5 miles every single day and are stumped as to why they are not losing weight anymore. Additionally, excessive amounts of steady state cardio can keep your body in a “stressed-out” state for too long. This stress can hinder fat loss, as well as promote muscle catabolism or breakdown of muscle tissue.
Weight loss is all about working smarter and not harder. The key to fat loss is efficient calorie burning that unfortunately won’t come from steady state cardio alone. Speaking from experience, my body composition changed completely when I integrated HIIT into my workout schedule.
HIIT (High Intensity Interval Training) is a short period of vigorous, all-out effort activity, followed by a period of rest and has been in use since the 1970’s by athletes around the world. Interval training should not extend any longer than 30 minutes and can be performed with the use of equipment as well as without the use of equipment.
One of the major pros to performing HIIT is the EPOC (Excess Post-Exercise Oxygen Consumption) effect. This means after you stop working out, your body is still burning through calories while you go about your daily routine. To the contrary, steady state cardio only burns calories during the performance of that particular exercise. With HIIT your resting metabolism increases, and your body becomes more efficient at using fat for fuel.
HIIT is generally not recommended for beginners starting a cardiovascular program because the all-out effort given during these short workouts that will push your body to the limit. You can definitely work your way towards taking on a HIIT routine by starting with an easier aerobic routine such as this 10 minute workout to lose belly fat. Generally 2-3 times a week will get the job done and will definitely help blast you past your plateau!
In order to keep moving towards your goal you must vary the frequency, intensity, and time of your workout routines. One of the many great benefits of performing HIIT routines is that you can accomplish the same calorie burn in much less time than it takes you to knock out a 3 mile run or walk. When you’re ready to move to the next level in your cardio routines, you can try Coach Kozak’s 15 Minute Inferno Fat Burning Workout or the 20 Minute Ultimate Fitness Workout. Both routines work your entire body, will burn up calories, and reveal lean muscle faster than ever all from the privacy of your living room.
In closing, benefits of cardiovascular activity decreases your resting heart rate and blood pressure, increases your lung and heart volume, lowers LDL cholesterol and body fat, improves circulation and strengthens connective tissues. I suggest that you do what you enjoy and what fits your long term fitness goals. It’s all about tuning into your body and discovering what works best for you.
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