Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 112

Spiritual Weight Loss
MYTH‐CONCEPTION: 
You have to do low intensity cardio for a long period 
of time to burn fat 
The “conventional wisdom” of doing cardio is that it is best to do really long,
boring, low-intensity cardio sessions to burn fat. While this can work, it has the
disadvantage of taking up a lot of time, putting a lot of strain on the joints and
connective tissues, and being really boring.
Lately, there is a trend in the bodybuilding world to do “high intensity interval
training”, or HIIT. The concept of HIIT is that by doing a much shorter cardio
program which alternates between high-intensity and low-intensity cardio, you
cause your body to burn more energy than it would during a longer low intensity
program and cause a stronger “after burn” effect where your metabolism is
elevated for several hours after you exercise. The details of the biochemistry are
not important here, but the one sentence explanation is that by pushing the body
into oxygen debt (which is what happens when you get “out of breath”) you spike
your metabolism and increase energy burning.
Doing HIIT is really simple: you do a series of 1-minute intervals, where each
interval consists of 30 seconds of high intensity exercise, followed by 30 seconds
of low intensity exercise.
For example, if your cardio exercise is walking and running, one interval would
consist of 30 seconds of sprinting, followed by 30 seconds of walking. You would
then repeat this anywhere from 3 to 15 times for your cardio workout...and you'll
get more benefit than if you spent 40 minutes doing low intensity cardio on an
exercise bike!
If you want to take it “to the next level”, do 15 minutes of HIIT, and then do 10
minutes of a low-intensity cardio (like walking on a treadmill at 3 miles per hour),
and then do another set of intervals. But, be careful about over-doing it with
cardio; if you do too much cardio, you can cause your body to start burning
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