Is your New Year's promise to work out actually working out?

February 19, 2019


I achieved success with Dryuary. I had a few party nights—I drank a few cocktails, glass of wine, and it was a “meh” experience. I really enjoyed my 31 days off. I am back to no drinking for a bit.


Well, February is over. I'm already messing up my new year!


It’s the 28th, and I have only been on my bike a few times, worked out a few times, and only signed up for one outdoor event for the summer. What??? I have been struggling to find a new target and February is DONE! WTF is going on!  Have I let myself down a bit? Where should I look? What should I do? It’s raining. . . It’s cold. . . I’m wearing a few more pasta pounds. . . this sucks.


In doubt, I ask myself, "Will working out really get me where I want to go?" Why am I left with this thought—I am the Coach! I love working out. But I am not doing as much as I should or have in the past. How do I start again???


For starters, today February 28th, I will break the inertia and get my ass moving. I am planning on doing a few taxing efforts (aka sprints) for 30 seconds, and burpees for 30 seconds, for a total of five sets over the course of the day.


But that's only FIVE minutes worth of work! Why not longer...why not 10 minutes? No one works out in five 1-minute that so challenging?


Good questions. The answer is interesting:


Because interval training burns more body fat in less time.


High intensity interval training (HIIT) is all the rage over the past few years. Lots of science has shown it to burn more calories than the average cardio workouts. Studies show high-intensity training was the only form of exercise that improved glucose tolerance. Low intensity exercisers (the slow joggers) had glucose tolerance on par with the control group, which did not exercise at all. This means short burst of intense exercise followed by adequate rest will transform your body more quickly than the slough of long aerobics sessions.


So how does this magic work?

Researchers have examined high-intensity workouts that used different interval lengths and have found success with several types. There are several studies using intense work intervals that lasted about two minutes or less, followed by rest intervals lasting up to three minutes. The cycle was repeated few times. Whoa. . . high intensity work over a short time followed by adequate rest. That’s how I train most of my clients and athletes, and they get results fast.  


In addition to interval training, I found the more I emphasis on proper form, posture, and mechanics, my clients achieve greater results. Match these specific workloads with the right amount of rest, followed by a few coaching tips and encouragement, and pair that with a vegetable-centered food regimen and you too will achieve a new level of fitness, health, and well being.


A sample HIIT workout looks like this:


Warm up: 5 minutes (get heart rate up to 60%)



30 seconds @ 85-90% of max heart rate (working very hard)

60 seconds @ 60% of max heart rate (light workload)

30 seconds @ 85-90% of max heart rate

60 seconds @ 60% of max heart rate

30 seconds @ 85-90% of max heart rate

60 seconds @ 60% of max heart rate

30 seconds @ 85-90% of max heart rate

60 seconds @ 60% of max heart rate

30 seconds @ 85-90% of max heart rate


Total: 6:30 minutes


Cool down: 5 minutes (slowing get back down to 60% or less heart rate and sustain that for a few minutes.


Total workout time: 15 minutes


If you don’t you have 15 minutes for yourself, what are you willing to sacrifice to get what you want?


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