Let us take a look at the various benefits that interval training brings to an individual:

your cardiovascular system & the heart muscles are strengthened. As you go on performing the exercise day after day, your body gradually adapts to the workouts and the resultant changes better over time. Your body develops new capillaries & develops resistance to the lactate production.

alternating high intensity exercises with low intensity exercises minimizes the risk of injuries and burnouts. You can sustain injuries and burnouts if you practice sustained high intensity exercises as your body might not be able to adapt. Periods of low intensity exercises ensure that your body gets that much required breather.

-Third, The American College of Sports Medicine points out that
more calories can be burnt with high intensity exercises than that with sustained low intensity exercises

-Fourth, it has been observed that
interval training may be great to sustain your motivation levels. You are not required to devote a long period of time, you will most likely be able to sustain the workout to achieve great results.


MYTH 1: "Cardio" (which is really aerobics) are the foundation to weight loss. Nope not a
t all! Aerobic workouts are nearly an pretty much worthless. Manipulating intervals and the heart rate is the trick to increasing your RMR (Resting metabolic rate) so that even after 36hours ...your still burning calories...ASK ME FOR DETAILS

MYTH 2: Light weights will give you "tone" NOPE!
Training with light weights is almost the same as not training at all. For excess fat-loss and for firmness in Males and females you need weights that are hefty enough to kick your butt.

MYTH 3: You must consume less food....Maybe, perhaps not. It really
depends on the individual and how much they may be ingesting to start with.

MYTH 4: Weight-loss is just good sense. NO! Yes, you already know that a huge container of French fries will make you fat,
but to get the body you really want in the time you really have, there is a real science. VERY few people actually know the science of how you can generate outcomes like clockwork.

MYTH 5: Abdominal workouts will provide you with awesome abs. NO CHANCE, no even a slim one. You currently have a six pack below your abdominal fat at this moment. The idea involves
boosting your metabolic rate and stripping away the unwanted weight. Ab crunches is not going to assist with either. I performed practically NO crunches in my transformation.


1. Make an effort in choosing your nutrition plan. Read, ask ME, and compare. There are many diet programs that are available but choose the one that can greatly increase your metabolism as it is very effective in burning fats. Use this diet plan and start burning calories and fats inside your body. Again, make sure that your diet plan can boost your metabolism and not the other way around.

2. BE FREAKIN DISCIPLINED! If you are sincere about losing weight and eager to attain slender body in just two weeks control yourself from eating food that has saturated fats. Examples are fried foods like French fries, meat balls, meat loaves, and the like. Also, exclude any type of junk foods from your food list and avoid excessive drinking of alcohol, caffeine intake, as well as nicotine. MAYBE DO A CHEAT DAY ONCE A WEEK FOR ANY CRAVINGS YOU MAY HAVE. BUT DONT OVERDO!

3. Make sure you drink at least six to eight glasses of water every day. This will help remove the toxins inside your body. You may also try some fresh vegetable and fruit juices to help satisfy your thirst and cure your hunger.

4. Lastly, exercise regularly. Don’t miss even just one day and strive to sweat better to increase metabolism without stressing yourself too much. Also, be sure you take enough sleep at least 6 to 8 hours every day. Good luck!


Ok, what is metabolic training? What is all this aerobic vs anaerobic talk?

Aerobic Activity

Aerobic means in the presence of oxygen... and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.

The benefits of aerobic activity are...

Increased Cardiovascular Function Decrease in Body Fat

The negatives of aerobic activity are...

Decreased Muscle Tone/Mass

Decreased Strength

Decreased Power

Decreased Speed

Decreased Anaerobic Capacity

Most people in favor of aerobics in the Aerobic vs Anaerobic Controversy rely heavily on the ability of aerobic activity to reduce body fat... but fail to mention that you are also losing muscle, strength, power, speed and anaerobic capacity along with fat reduction.

And here is the really shocking news... Low Intensity Exercise = Greater Fat Loss is a myth!

Low Intensity Exercise burns about 50% fat for fuel while High Intensity Exercise burns about 40% fat for fuel... so you could say that Low Intensity Exercise burns more fat for fuel than High Intensity Exercise. But, let's say you burn 100 calories in 20 minutes of Low Intensity Exercise (50 fat calories), and you burn 160 calories in 10 minutes of High Intensity Exercise (64 fat calories)... you still burn more over-all fat with high intensity exercise than with low intensity exercise.

There is also another advantage of High Intensity Exercise... it increases your metabolism long after the exercise is completed. More fat burned in less time and an increased metabolism for hours after the workout... sounds pretty good to me.

Anaerobic Activity

Anaerobic means in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.

The benefits of anaerobic activity are...

Increased Cardiovascular Function

Decrease in Body Fat

Increased Muscle Mass

Improved Strength

Improved Power

Improved Speed

Increased Aerobic Capacity

When I look at the differences between the benefits of Aerobic and Anaerobic metabolic training I often wonder why there is a Aerobic vs Anaerobic Controversy... the choice seems obvious.

What's all the aerobic vs anaerobic controversy about?
I think the Aerobic vs Anaerobic Controversy comes about due to an improper understanding of fitness and the use of a bad fitness definition. Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness. To pursue fitness excellence you must physically train to "optimize" your performance in all of the physical abilities... and not "maximize" your performance in one ability at the expense of all others. For people that do not understand that fitness is a compromise, the idea that more, longer aerobic training is indicative of a higher level of fitness is predominate.

However, what they fail to realize is that by focusing on extended aerobic training they are doing little or nothing to improve the other physical abilities needed for fitness excellence... and are actually decreasing their over-all fitness level. And no, mixing extended aerobic training with body building "isolation" exercises is not the answer.

So what is the answer?

Simple... train ALL of the energy pathways by varying low intensity, long duration - medium intensity, medium duration and - high intensity, short duration metabolic training. End the Aerobic vs Anaerobic Controversy by making a compromise between the two. Let's be honest... unless you are training to be an endurance athlete, there is no need to train like one. The truth is, most activities encountered in sport, work and life are a combination of all the energy pathways seamlessly flowing from one to another.

Instead of aerobic vs anaerobic it should be aerobic and anaerobic!

To exclude the training of any one energy pathway will greatly diminish the performance improvements from your metabolic training. Add high intensity, short duration metabolic training to your fitness workout plan and vary the intensities by changing methods of training and periodically switching from high intensity, short duration to medium intensity, medium duration and low intensity, long duration.