Gravity Fx Fitness

Can you lose fat with short bursts of exercise lasting 15 minutes or less?  Yes – if you are doing sprint, interval or burst training!

With sprint training, you burn a LOT of oxygen, as you greatly increase your rate of breathing to recover from oxygen debt.  You burn a lot of oxygen in a short amount of time, which puts you in a state of oxygen debt, causing you to burn a lot of calories both during and AFTER you have stopped exercising.

This increases your metabolism for several hours after your exercise session.  The result is increased fat burning without spending several hours exercising.

We know that interval sprinting is a great way to burn calories while building or maintaining your lean muscle tissue, but this can be a little hard on the joints for those of us over 40.

The solution?

Burst (sprint) training on the X-iser!  This is an adjustable mini-stepper made of aircraft aluminum and used by several pro sports teams with their athletes.

It allows you to do sprint training without any impact on the joints, while working on single leg balance – which is important for injury prevention and performance.

You can use it as part of your warmup or as a separate cardio workout.  You would do 20 -30 second bursts, followed by a short rest period and then repeat for the desired amount of time.

This intense exercise elevates your heart rate in a hurry, making it a time efficient workout and a great way to lose fat.  As little as 5 minutes of this interval exercise can get the job done.

For those of you in decent shape who want to get even leaner, try doing Tabata’s – 20 seconds of all out stepping followed by a 10 second break, repeated for a total of 4 minutes.

Tell me what that does for your HR!  This routine was shown to increase your fat burning potential when done with cyclists on a stationary bike.

Don’t let a lack of time be an excuse for not exercising.  You just need to choose an efficient form of exercise.

Get moving!

Brian Morgan

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What is the best training program out there?  The one that gets the optimal results in the least amount of time, while avoiding or reducing the risk of injury!

…..or, to borrow from bodybuilding and fat loss guru Tom Venuto – the best routine is the one that gets you the results you want and the one that you are passionate about.

So if you want to be a better runner you would obviously spend most of your time running.  But if you are the “average joe” who just wants to lose weight and look better, and has minimal time to spend exercising, you don’t have to follow the routine of a competitive bodybuilder or endurance athlete.

In fact, you will probably fall short of your goals as this type of training is very time consuming and energy demanding.

If you are married and have kids, the amount of time you have to commit to exercising is probably minimal, as you are likely occupied with their athletic and school activities, leaving little time for anything else after doing maintenance on your house and lawn.

With so many people starting exercise plans this time of year, many will give up precisely due to the lack of time required, and/or boredom starts to creep in as that walk/jog on the treadmill or constant pedaling in place becomes a little too repetitive for your taste.

So what’s the solution?  Simple, you need a time-efficient workout program that combines cardio and strength training into 1 session – a session that lasts only 30-60 minutes total.  Then, you go home and get on with your busy life.

…..or, you can do this kind of training at home with very little investment in equipment.  For someone working 60 hours or more and possibly doing some traveling with their job, the typical healthclub routine just takes too long.

You CAN get results without spending hours and hours to do so, IF you use an intense workout that keeps your metabolism elevated for several hours, afterwards.  This can be interval training on a stationary bike or interval resistance training where you go from one exercise to another with little or no rest in between.

So those runners, cyclists or bodybuilders, I’m not taking issue with your training program.  By all means, keep doing what you love.  For those who are not currently exercising for whatever reason – you are the ones that I’m addressing!

Also, those who are frustrated or bored with your current exercise routine, there is a better way.  If short on time, you want a program that elevates your metabolism for several hours afterwards, creating some “turbulence” or a large after-burn effect.

This occurs when you use multi-joint exercises involving your large muscle groups, instead of doing bodybuilding routines that isolate different body parts.

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