Along with diet, exercise is a vital component to a successful weight loss campaign. It is also important for overall health. The way you exercise can have far reaching effects on the way your body burns calories. Many people get discouraged thinking that they have to workout for an hour or two at a time to burn fat. Conventional wisdom says that long, slow exercise is optimal. However, recent research suggests otherwise. In this article, we will look at how you can accelerate weight loss in just 14 minutes per day.
Whether you are awake, sleeping, or hanging out on the couch, you are burning calories. The way to burn fat is to increase the rate at which you burn calories. In a nutshell, you need to raise your metabolism and sustain that increase. The most beneficial calorie burning occurs during and after your workout. Performing long, slow aerobic exercise will get you in the fat burning zone, but the metabolic increase stops soon after you complete your workout. So how do we keep our metabolism in overdrive through the day? The answer is in interval training.
Interval training is defined as alternating between hard and easy portions of exercise. For example, if you are running, you would sprint or run hard, then jog slowly to recover. After recovery, you would sprint again and repeat the process. Running is not the only way to do this. You can interval train with any exercise. Where many people get confused is the timing. How long should I go hard? How long is the recovery time?
Conventional training wisdom suggests that recovery should be twice as long as a hard interval. There is nothing inherently wrong about this approach. However, we are looking to get the most bang for our buck. Remember, the title says 14 minutes per day. Luckily, it has been shown that this amount of time produces the most benefits if we structure our intervals properly. This method was discovered by a Japanese exercise physiologist that worked with their national speed skating team. After running numerous tests, he determined that the optimum interval is a maximum effort of 20 seconds followed by 10 seconds of rest over a period of 4 minutes (or 8 repetitions). This produced sustained metabolic increase the longest, which by definition, leads to more and faster weight loss. He named this regimen the Tabata Protocol.
Now, how do we use the Tabata Protocol to boost our weight loss efforts? The ideal scenario is a 5 minute warm up, 4 minutes doing the Tabata Protocol, and a 5 minute cool down. There are your 14 minutes. The good news is that this can be adapted to any form of exercise. You can do this sprinting, riding a bike, a rowing machine, or even shadow boxing. Once you complete your warm up, go at 100 percent maximum effort for 20 seconds and then rest completely for 10 seconds. This is one repetition and takes 30 seconds. Repeat 7 more times for a total of 8 repetitions and a total of 4 minutes. Perform your 5 minute cool down, and you are done.
If you can not perform 8 repetitions of your chosen exercise, do as many as you can and work up to 8. You will still receive the maximum benefit. Aim for performing the Tabata Protocol three times per week. This workout is not particularly easy, but if you are looking for significant weight loss, this will supercharge you metabolism and melt fat. And it can be done in just 14 minutes.