Revolutionary weight loss

[Big Bad Fox]

Hi all

hope all is well with everyone..

and well.. in the month of january, weight loss does come on to the

minds of people, who may have gone a bit OTT over christmas and new year..

well.. as some of you may know.. i am a gym instructor.. and I have found a

gret new method of losing weight.. within the space of around 2 weeks (if done correctly.. around 5 - 10 pounds should be lost)

however.. it involves the use of a bike machine.. found at the gym.. or argos.. and probably in some posters homes.

It is known as interval training, and people who have used it will know its effect..

Interval training

- get on the bike, and adjust the seat so when you peddle, your legs are almost straight.

- on the bike settings.. just press manual and set it for around 25 mins.

- first start the speed off at level 9.. keeping the rpm just above 70

- do this for 3 minutes.

- once you reach the 3 minutes, change to high intensity, basically, put the level up to around 16 - 20 (depending on your fitness)

- do this for 40 seconds, keeping the rpm over 100.

- once you have done the 40 seconds put the level back at 9, and go for another 3 mintues.

- repeat the process (3 minutes level 9, over 70rpm, then 40 secs level 16 - 20, over 100 rpm) four times

please note; this work out is very, very taxing, and i strongly discourage anybody with heart problems to do it.

you should feel a burn in your thighs and bum, this is the lactic acid burning away the fat, all around your body.

i do not recommend you try to do anything else, besides stretching, as this may damage the muscles.

do this, along with a decent diet, and you will succeed in losing a lot of weight.

if you feel you dont need to lose weight, then do this anyway, as your fitness will sky rocket.

please try this out next time you visit the gym, and post, or send a personal message regarding how you got on, or any queries about it, or general training.

cheers.

[cisono]

Have you just found out about it?

[Guest]

I shall give it a whirl when I'm in the gym at work tomorrow night

[Big Bad Fox]

I shall give it a whirl when I'm in the gym at work tomorrow night

thats what i like to hear..

and no.. i heard about it a while back, but i never thought of putting it on..

but im sure there are plenty of people on this forum that do want to lose a few pounds..

did you know about it??

[cisono]

thats what i like to hear..

and no.. i heard about it a while back, but i never thought of putting it on..

but im sure there are plenty of people on this forum that do want to lose a few pounds..

did you know about it??

Yeah, nearly all my workouts are interval training.

Perhaps I should do something else, as I am getting a bit thin

[SystonFox]

hi, nice guide might give it a go over the next few weeks.

i'll be sure to let you know how i get on.

where are you an instructor?

[Alexikokopops]

I'm hoping the use of "revolutionary" is merely a pun relating to using a bike and not the concept of interval training itself.

[Ric Flair]

I have started doing this recently, both on the bike, treadmill and rower in a roundabout fashion. Hard work, but i've noticed a massive difference in my fitness levels and disappearance of a beer belly.

[Guest]

thats what i like to hear..

and no.. i heard about it a while back, but i never thought of putting it on..

but im sure there are plenty of people on this forum that do want to lose a few pounds..

did you know about it??

Yeah I usually mix up my running training between interval training and distance training

[Leicester Rule!]

Interval Training is the best for you.

Its not how many calories you burn in a session that matter, its what you do to your body in the long term, and interval training is proved to have a better effect long term than continuous training.

Interval training on the treadmill is good. Sprinting at Level 20 for 45 secs and then jogging at Level 10 for 1.15 min. Repeat that for 20 minutes. Thats what I do.

[SystonFox]

i tried this bike method today for the 1st time, completed 20 min session and felt wobbly at the end which imo was good.

couldnt do over 100rpm at lvl 16 though i'll admit.

the treadmill one sounds good but can i set it up so it auto changes speed or do i have to manually do that? and when you say lvl 20 is that 20kmh? i work on technogym equipment.

thanks.

[Zingari]

Yeah, nearly all my workouts are interval training.

Perhaps I should do something else, as I am getting a bit thin

most men have a remedy for that

[cisono]

Interval Training is the best for you.

Its not how many calories you burn in a session that matter, its what you do to your body in the long term, and interval training is proved to have a better effect long term than continuous training.

Interval training on the treadmill is good. Sprinting at Level 20 for 45 secs and then jogging at Level 10 for 1.15 min. Repeat that for 20 minutes. Thats what I do.

Level 20? How long are your legs?

most men have a remedy for that

[Thracian]

Hi all

hope all is well with everyone..

and well.. in the month of january, weight loss does come on to the

minds of people, who may have gone a bit OTT over christmas and new year..

well.. as some of you may know.. i am a gym instructor.. and I have found a

gret new method of losing weight.. within the space of around 2 weeks (if done correctly.. around 5 - 10 pounds should be lost)

however.. it involves the use of a bike machine.. found at the gym.. or argos.. and probably in some posters homes.

It is known as interval training, and people who have used it will know its effect..

Interval training

- get on the bike, and adjust the seat so when you peddle, your legs are almost straight.

- on the bike settings.. just press manual and set it for around 25 mins.

- first start the speed off at level 9.. keeping the rpm just above 70

- do this for 3 minutes.

- once you reach the 3 minutes, change to high intensity, basically, put the level up to around 16 - 20 (depending on your fitness)

- do this for 40 seconds, keeping the rpm over 100.

- once you have done the 40 seconds put the level back at 9, and go for another 3 mintues.

- repeat the process (3 minutes level 9, over 70rpm, then 40 secs level 16 - 20, over 100 rpm) four times

please note; this work out is very, very taxing, and i strongly discourage anybody with heart problems to do it.

you should feel a burn in your thighs and bum, this is the lactic acid burning away the fat, all around your body.

i do not recommend you try to do anything else, besides stretching, as this may damage the muscles.

do this, along with a decent diet, and you will succeed in losing a lot of weight.

if you feel you dont need to lose weight, then do this anyway, as your fitness will sky rocket.

please try this out next time you visit the gym, and post, or send a personal message regarding how you got on, or any queries about it, or general training.

cheers.

The very thought of it all...

[cisono]

The very thought of it all...

Yeah, it even seems a bit complicated to follow.

Sometimes it is easier when you start working out telling yourself "oh this is just going to be a light workout" (so it's easy to get started in the first place), then after 10 minutes or so of running/cycling you start getting into it and you can up the pace/resistance and it feels ok. You keep changing difficulty at random times (or whatever interval you decided for the day) and go for 30 minutes or 40 minutes (whatever). There you go, you have a way of doing interval training that is much easier to stick to (in my opinion)...

[Leicester Rule!]

i tried this bike method today for the 1st time, completed 20 min session and felt wobbly at the end which imo was good.

couldnt do over 100rpm at lvl 16 though i'll admit.

the treadmill one sounds good but can i set it up so it auto changes speed or do i have to manually do that? and when you say lvl 20 is that 20kmh? i work on technogym equipment.

thanks.

I use Evington Gym, they have a programme on the treadmill for interval training.

Though you have to do the timing. Just press a button and it changes to the running speed automatically, and press the button again to go back to your jogging speed.

I think it is 20kmh, not too sure.

If you struggle to start off with, which I did, either :-

Decrease the Running Speed

Decrease the Length Of Run

Increase the Rest Period

Decrease the rest speed

Then slowly build it up.

I don't think tis reccomended to exceed 45 secs tho of the sprint, because this works a different energy system.

[Nebdingo]

fair play to first post... but if you are a gym goer... (as I am at David Lloyds Meridian, anyone else go there?) just book into a Spinning class.