Volume I, Issue 2

“The body achieves what the mind believes” 

Interval Training

If you have been following along at BodyFit Formula, you know by now that I am a big fan of interval training. This style of workout will bring you far better results than any long slow cardio workout ever could and will really boost your fat burning to new levels.

A common question I get when it comes to intervals is what amount of time and reps work best? The truth is, there is no “best” interval time or rep range that you can use for interval training when it comes to fat loss. It will help however, to keep your interval times switched up every few weeks to keep your body guessing.

Lets take a look at a few of the different interval ranges that you may find beneficial to add to your workout routine!

8 Seconds On, 12 Seconds Off

In a 2007 study between “interval training and cardio”, this study showed that participants doing interval training lost stomach fat while participants doing cardio did not. The only issue you will find with this training stye is it is very difficult to perform on a piece of cardio equipment. It will work best with bodyweight workouts and exercises.

15 Second Intervals

Fifteen second intervals are once again very tough to do on a piece of cardio equipment but work great for something like sprints or bodyweight circuits. Rest periods should stay between 15-60 seconds depending on your fitness level. The longer you rest, the harder you will be able to go during “go” time!

20 Seconds On, 10 Seconds Off

This is also known as Tabata training, which is clearly very advanced. Being able to perform an exercise hard for 20 straight seconds, then rest for 10 seconds and repeat calls for being in very good shape.

Build you way up to performing this style of intervals.

30 Second Interval Training

These intervals work great for just about anything and will bring great results. You can easily perform these on any type of cardio equipment as well as perform bodyweight circuits. Once again the longer your rest periods, the harder you will be able to go each time.

More advanced can perform 30 second intervals with 30-60 seconds rest in between while beginners should stay closer to 90 seconds of rest in between. Just be sure you are going hard throughout the “On” portion of the exercise for best results

45-60 Second Intervals

Being a former basketball player, we used to have to do these all the time without me even realizing we were doing intervals. Going hard for this long will still bring great results in terms of fat loss and will really help with boosting your conditioning.

Just be sure you are going hard throughout the exercise portion and get an ample amount of recovery time between reps. Stick with performing 3-6 total rounds for this style of interval.

Get Creative

There are plenty of different interval styles that you can use and come up with. You always want to ensure that you are performing the interval at your top intensity then relaxing during rest periods.

Interval training is incredible for fat burning and overall performance. Feel free to use the interval styles we went over above, or create your own.

I am always making up new interval times just to keep things interesting. So get creative and keep it intense!

Interval training will out perform long slow cardio any day of the week. So stop the jogging and start “intervalling”. If you ever use a piece of cardio equipment, make sure it is to either warm up or do interval training. Thats where the real results are at!
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Five Easy Snacks To Help Burn Fat

Snacks are one of the toughest aspects when it comes to eating healthy. It is so easy to reach for a bag of chips, a chemical filled processed protein bar, or to grab the quick bagel your coworker brought in.

Eating healthy is all about preparation, and this includes your snacks. Don’t let the snacks you eat hold you back from seeing results. Far too many times I see people eat very healthy during meals, but let their snacks kill the results they are looking for.

Take a look below at some simple and very convenient snacks that you can prepare in less than minutes. These snacks will help sky rocket your results! Next time you think about reaching for a bag of potato chips or a bagel, try reaching for one of the items below first:

Canned Fish: This is an incredibly easy way to get more protein into your day. In one can of tuna you can get anywhere from 30-40 grams of protein. This is a very convenient option with the only downside being that it smells some. Not terrible but it is noticeable (just a warning!)

Beef Jerky: This may be my favorite snack to have. Try to find beef jerky that does not have tons of chemicals or preservatives in it. Find one that has all natural ingredients and preferably grass fed!

Macadamia Nuts: The king of the nut family. These are loaded with healthy fats and are always a good choice for a snack. I wouldn’t recommend eating a whole bag but a handful or two will definitely hold you over until your next meal!

Almond Butter: Almond butter is great to have by itself, with certain vegetables, or in a protein shake. Stick with 1-2 tablespoons and you should be good to go!

Hard Boiled Eggs: This takes a little preparation but once finished, hard boiled eggs are very convenient to have in the fridge at home and at work. Many of my clients will cook up tons of hard boiled eggs and eat them for breakfast too. This cuts down their time preparing meals in the morning. Eggs are incredibly healthy for you and will help with fat burning and lean muscle gain!

Snacks can be one of the harder parts about eating healthy. Many times if you find yourself eating when you are hungry and until you are satisfied, snacks may never even be an issue as you can just wait until your next meal.

However, I know for someone like myself, I enjoy eating snacks so I will reach for the items above a few times per day.

Next time you get hungry between meals, think before you reach for something like a bag of chips. Start stocking up on the snack choices above and you will love the results you will continue to see!
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My Workouts Schedule For The Week:

I am really going to be kicking my workouts up a notch this week, so there will be a few days with two workouts on the same day. Although I will rarely do this anymore, I have been very motivated as of late and decided to push myself a little extra this week! Here is what my workout schedule looks like:

I will perform outdoor sprints every single day this week. The weather has been beautiful and there is nothing like getting outside for a great sprinting session. Just a few days ago, the weather was 98 degrees and that did not stop me from getting my sprints in. (I did drink loads of water though!)

Sprint Workouts for the Week:

Each day I will be performing 10 total sprints each session. I will do them at 80 yards each and rest 60-90 seconds in between each sprint.

Workout: 10 sprints at 80 yards each every day this week (I will perform these in the early morning)

Along with my sprint workouts, here is a look at my strength training for the week:

Monday and Friday: Heavy Lifting, Abs

  • Deadlifts: 4 sets X 7 reps
  • Squats: 4 sets X 7 reps
  • Weighted Pull-Ups: 4 sets X 12 reps
  • Bench Press: 4 sets X 7 reps
  • Barbell Lunges: 4 sets X 7 reps (14 total)
  • Overhead Press: 4 sets X 7 reps
  • Push Ups: 4 sets X 10 reps (I will be performing fast down, and 5 count up push-ups)

Ab Training:

  • Decline Weighted Crunch: 12 reps
  • Hanging Leg Raises: 12 reps
  • Leg Raise to Thrust Up: 15 reps
  • Side Planks: 30 seconds each side
  • Planks: 70 seconds

Repeat 2 times!

Wednesday: Circuit Training

I shared this workout during our Sunday Coffee Talk and that is the workout I will be performing on Wednesday. I like to incorporate one “fun” day each week where I really switch things up. I will throw in different high intensity workouts and this week here is what that looks like:

  • 50 Bodyweight Squats
  • 50 Lunges (25 each leg)
  • 50 Box Jumps (you can use a chair or bench as well)
  • 50 Calf Raises (25 each leg)
  • 50 Tuck Jumps (squat jumps for beginners)
  • 50 Knees to Elbows
  • 50 Single Leg Assisted Squats (25 each leg)
  • 50 Side Lunges (25 each leg)
  • 50 Burpees
  • 50 Double Unders

You are trying to complete this circuit as fast as you can with as little rest as possible.

Optional Ab Training:

  • In-n-Outs: 20 reps
  • Leg Raise to Thrust Up: 15 reps
  • Side Crunch: 15 each side
  • Planks: 90 seconds

Repeat 2 times

Tuesday, Thursday, Saturday:

These are my “off” days this week. I will only be performing my sprint workout on these days.

To help with recovery be sure to eat incredibly healthy foods and lots of them. Eat your carbohydrates within 30 minutes after your workouts to help aid in recovery! Be sure you are getting lots of protein, healthy fats, and vegetables, then incorporate carbohydrates when needed!

Plus, remember to get tons of rest to allow your body to recover!