INTERVAL TRAINING FOR WEIGHT LOSS

Interval training for weight loss is an important topic to consider.

The parasympathetic system and the sympathetic system of the body are part of the nervous system. The parasympathetic system is associated with the “digest and rest” reflexes where the body is calm and relaxed. The sympathetic system is associated with the “fight or flight” reflexes when the body feels threatened. Adrenaline pumping, fast breathing, and increased heart rates are all results of the sympathetic system reacting to escape the danger.

Both systems are polar opposites of one another, but need each other for the organism to survive. If someone were to only have the sympathetic system working, their heartbeat, adrenaline, and breathing would always be higher than normal which would add stress to the body. If only the parasympathetic system were activated, the body would not be able to react to dangers in the environment. There needs to be a balance of the two systems for the organism to function.

INTERVAL TRAINING

Transferring this concept of action and inaction to the art of losing weight, recent studies have demonstrated that we can lose more weight if we apply what it is physiological natural to the human body.

Imagine that you go into a time machine. You go back to the times where our ancestors did not have agriculture. They had to fish and hunt to get food. To do these activities, they have to pay attention to the prey and move slowly until they got it into focus. Once they are close enough, they throw the arrow at their target and will run to get the prize before other animals take advantage of the hunters work. This is what humans were designed for. Running long distances following their prey, and then killing the animal themselves.

This is the theory on interval exercise. You want your body to mimic the actions that it would be naturally performing if there was not an abundance of food at the supermarket. If you go to the gym, you can program your routine in the treadmill or bicycle to have cycles of different velocities.

In Interval Training, you alternate periods of low intensity exercises with periods of high intensity. This kind of exercise burns more calories in a short period of time compared to doing the aerobic exercise for your workout time.

If you do not exercise often, you can begin with walking. You can walk at steady fast pace for a few minutes and then slow down the pace. Do this three times a day for a week and then increase pace. This will help you to build stamina. Listen to your body to know if you can do more strenuous workouts.

Athletes and dancers spend a lot of hours a day practicing and with resting periods and they have a slim body.

DO NOT FORGET TO HAVE A HEALTHY DIET AND DRINK ENOUGH WATER

In the art of losing weight, I really can not tell you exactly what steps you need to achieve your goal. I can recommend some things that work for me or some experts recommendations, but at the end of the day, it is you that will decide what it is good for you and what you will and will not do.

When you do exercise, you must have good nutrition, It is important to have a balanced diet and adequate amount of liquids.

SOME OF MY MENUS

Here are some examples of menus that help me to keep my weight for a petite woman around 100 pounds. Check what is your ideal weight. I drink water with my meals and/or between meals. I take a multivitamin everyday and other supplements too.

Menu 1:

Breakfast : One boil egg
2 small tangerines
3 cups of Warm water

Mid- Morning snack: 1 cup of fresh pineapple
1 cup of water

Lunch: 200 gr. of Chicken Milanese and melted cheese with marinara sauce
( no spaghetti or bread)
2 cups of water

Mid afternoon snack :
one small apple
4 roast almonds
1 cup of water

Dinner: 5.3 oz of low fat Apricot Chobani Greek yogurt
1 oz. of salami
¼ cup of soymilk
1 cup of water

Night snack :
½ cup of cherrios and milk
¼ cup of blueberries
¾ cup of water flavored with ¼ cup of acai juice

Menu 2 :

Breakfast : 1 boil egg + 2 oz of roast beef
4 oz. of saute spinach and scallions with ½ teaspoon of butter
3 glasses of warm water
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Mid morning snack:
One fresh kiwi
2 cups of water.

Lunch : 8 oz of grilled Salmon with fresh spinach
2 cups of water.

Afternoon snack :
½ cup of corn chips,
4 roast almonds
¼ cup of raisins
1 cup of water

Dinner :
1 slide of low carb pumpernickel bread spread with 1 tsp. of butter
1 oz. of salami
½ cup of soymilk
1 cup of water

SUMMARY: Interval Training can help you burn more calories that regular aerobics. Begin slowly and build stamina until you can do more strenuous exercises.
Eat a healthy diet and drink enough water everyday.

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