Training Sessions Must Be Short
Long training sessions (anything over 60 minutes; not including the warm-up and cool down) are ineffective for rapid fat loss. Anything after 60 minutes is a recipe for overtraining, stagnation, and boredom. From what I’ve observed with clients, the performance usually starts dropping after 45 minutes. A shorter session usually means pinpoint focus and higher intensity. Each workout, you’ll know exactly what to do and how. It’s important to execute efficiently, like a machine. For some people, caffeine before a workout helps (but not after 4 P.M).
Training Sessions Must Be Intense
Intensity is the most important variable for fat loss. The simplest way to increase your intensity is to shorten rest periods. Now, I’m not saying to make yourself throw up. You should not be able to carry on conversations between sets, or play angry bird on your cell phone. Keeping rest period short and sweet makes your workout short and effective (and a little painful).
Training Must Be Consistent
If you want to see results, you must do work, and do it often. You can have the best training sessions in the world, but they will be rendered ineffective without consistency. The high level of frequency ensures a consistently elevated metabolic rate, and a tremendous surge of EPOC, which means you’ll be burning calories well after your body stops working out. Flashy fitness sites call this “the afterburner effect”. Any activity is better than no activity – if there’s days where you think you have “no time” to workout, well, you’re lying to yourself. Let me know and I will make something work for you on days where “you have no time”.
Your Body Must Recover
Usually, your strength training workouts will be 48 hours apart. If you’re still sore/fatigued/exhausted on a strength-training day, notify me.
Unless training for a long-distance endurance event, all cardio prescribed is High Intensity Interval Training. What this means is that you alternate intense periods of work with periods of rest. Studies showed that HIIT is about 9x more effective for fat loss than traditional distance cardio, not to mention it save a lot of time.
An example of HIIT would be to run at about 75-85% of your max effort for 30 seconds, walk for 60 seconds, and repeat for 3 rounds.