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Sunday, May 20, 2012

Intensity Vs. Volume For Fat Loss

When exercising or working out there are two primary variables than will massively impact the outcome and effectiveness of your workout as well as the results it produces, especially when it comes to fat loss and weight loss.

Those two variables are Intensity and Volume and they are directly related. As one of these two variables increases the other has to simultaneously reduce. If intensity increases then volume must reduce and if volume increases then intensity must reduce.

A good example of this is you cannot sprint a marathon. The faster you run the less time you can run for. And the longer the distance you run or the more time you run for the slower you must go. Another example is when lifting weights, if you increase the amount of weight that you life the number of repetitions will automatically reduce and if you increase the number of repetitions you must reduce the weight.

So how does all this relate to your fitness goals and fat loss and weight loss? Well if you're working out for only half an hour or even an hour at a time you want to get the biggest bang for your buck right? You want to get the biggest ROI (return on investment) and to produce the most results in the shortest amount of time, right?

Well, the common misconception when trying to lose weight and lose fat is to increase the volume and reduce the intensity of your workouts... for example run or walk slower but for longer or lift lighter weights for more repetitions.  And that's fine if you have an abundance of time on your hands, can work out for hours on end (like a marathon runner) and have time to burn, but for the majority of us who are limited for time and want quick results this is simply not the most effective or efficient approach.

In fact high volume and low intensity is a very old school way of thinking that can get results but is by no means the best way to lose fat!

The absolute best and most effective and efficient use of your time when exercising and working out and trying to lose weight and body fat is to increase your intensity and reduce your volume. Meaning work harder but for less time. And here's why...

Like we said if you only have a half hour or an hour to workout then you want the biggest ROI and that means you want to burn the maximum amount of calories in the least amount of time. Now by increasing the intensity of your workouts and reducing the volume, you may not always necessarily burn more calories or more fat during the workout, but that's ok because that is not where the power lies.

The true power lies in what is known as the "after burn". The amount of calories and fat your body continues to burn after the workout is finished. By increasing intensity you will stimulate and elevate your metabolic rate to raise much higher and for a much longer period of time than with the lower intensity and higher volume approach.

This means even after you have finished working out your body will continue to burn even more calories and even more body fat (assuming you're eating correctly to support fat loss) for hours and hours and hours AND HOURS.

Think about it, it doesn't matter how much you burn during the workout because where does the most potential and power lie for maximum calorie and fat burning, in a one hour workout or in the 24-48 hours after the workout that your metabolism could be raised and elevated for.

That is where the true power of fat and weight loss lies and that is a key factor in getting maximum results in less time. So start to increase your intensity and reduce your volume of training and exercise and your results will come faster and more swiftly than ever before.

To discover the best ways to apply more intensity to your workouts for maximum results, whether it be when doing cardiovascular exercise or resistance training for to

Until next time

Committed to your success

Your trainer and friend

Adam Ringshall J

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