return to homepage

6 Super Effective Weight Loss Tips for Interval Training

Quite often the difference between incredible fat loss and no fat loss are the small things, small tweaks here and there make the biggest difference. Below are some small tips that when implemented make the biggest differences.

Use Your Biggest Muscles in Interval Training

The secret to Interval training being so effective is a little process call EPOC(Excess Post Exercise Oxygen Consumption).  It's the process of your body replacing intramuscular energy that gets used up during intense exercise. Bigger muscles have bigger stores of energy that need to be replaced. The more energy needed to be replaced, the more fat will be required for energy. Just think about it this way, what would use more energy, intensely exercising your legs or going balls to the wall on your bicep. So weight loss tip one is use bigger muscles for bigger fat loss.

Include a Longer Interval in your Workout

Intense intervals of longer duration (60 seconds) use up a LOT of calories. Intense exercise triggers very efficient fat loss in your body, longer duration intense exercise triggers  a whole lot more.  Your body needs to work overtime to replace this lost energy. This is a direct form of weight loss. So weight loss tip two is that including one of these longer workouts in your workout will definitely improve your immediate fat loss.

Include a Shorter Interval in your Workout

Intense Intervals of short duration (20 seconds) have body changing affects.  And these effects are not only on the waist line. Your body undergoes a metamorphosis and adapts into a long term fat burning machine. Its start channelling energy to your muscles rather than fat stores, it increases its need for energy stores, it becomes super efficient at channelling energy into your muscles at a rate of knots and your muscles becomes very good at using up a lot more energy before failing. This adds up to a flood of energy being naturally diverted from your fat stores and your muscles becoming super efficient at using all this energy.  So weight loss tip three is include a shorter interval in your workout.

Eat before you Exercise

For a long time it was believed that doing interval training in a fasted state was the best for losing fat as you delayed the insulin surge that occurs when eating (insulin prevents your body from losing fat). Subsequently it has been found that this is not the case, in fact it's seems to be the opposite.  It appears that eating before training gives your body the ability to exercise harder, and as you will see below, the extent and duration of your fat burning is directly related to the intensity of your exercise.  It's also been found that any suppressing of fat loss that may occur directly after training is made up for in the entire fat burning process. And lastly but not least, it seems that when you eat before you train you tend to consume less calories during the day. Weight loss tip four is eat an easily digestable, highly nutritious meal about half an hour before you exercise.

Weight Loss tips 2Interval Training without Good Nutrition is Nothing

You can do Interval Training till the cows come home, but if your nutrition is not supporting weight loss, you won't get any fat loss. Interval training works in tandem with good nutrition to lose weight.  Good nutrition involves a low carbohydrate diet and meals times split into six times a day to increase your metabolism. It also involves providing the minerals, vitamins, energy and liquids required to power your body for maximum performance during your exercise. Nutrition shouldn't be a weight loss tip, it's one of the baseline principles, without it no fat loss happens. Click here for more information on Nutrition.

Go as Hard as you Can

The secret to EPOC is intensity, Studies have shown that the more intense the exercise, the longer will be in a fat burning stage. They have also shown that the more intense the exercise, the greater the volume of fat burning will be. The body also adapts under intensity, the harder you can push yourself, the more your body adapts at becoming able to function at higher intensities (the one proviso for this is when you are starting out, ease into interval training, don't go full out from the beginning). Weight loss tip six is give it everything you have got.

Have you a Weight Loss Tip to Share?

If you have found a Tip which helped you lose weight while Interval Training and you want to share it, please add it below.

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

I'm a real beginner at the whole exercise thing. I'm only 27, but I've never been a very active person. I'm naturally very small framed (4'11") but over …

Eating Every Few Hours 
Seemed to help me in this way - if I never allowed myself to get to the point where I said I was "starving", I didn't crave bad foods and was able to make …

Hiit for weight training 
Started using HIIT for weight training too. With my trainer I use a timer and set my rests periods for a true 30 seconds and not a perceived 30 seconds. …

Dont always weigh yourself 
Dont look at the scale, instead set goals to lower your heart rate and blood pressure, i noticed that i would always get discouraged if i didn't see weight …

Cleanse. Your body needs to get rid of toxins that are released when fat is burned. Your body stores toxins in fat. When the fat is burned and toxins …

Think long-term, lifestyle changes. 
I can testify that interval training is very effective! I've lost 40 pounds (I'm sure more, in fact, because I've gained muscle). As people around me …

Portion Sizes 
Watch your portion sizes...People will look on the back of the box of something and see that it is healthy, but if you eat 3 servings your not doing much …


Green Smoothie Health Coach Not rated yet
"Low carb" is a misleading term. Nutritionally empty, high calorie refined carbs are no good for anyone. Healthy carbs from vegetables are essential, and …

boot camp girl Not rated yet
Take at least 600mgs of Magnesium per day. It helps with muscle recovery and helps to increase your metabolism. Also combining complex carbs with a lean …

Double the morning boost Not rated yet
Do one workout before breakfast then another one 30 minutes after breakfast. You burn fat sooner by doing a pre-breakfast workout. Then in your post-breakfast …

Exercising in a cooler environment Not rated yet
I have read about research that suggests that heated homes can prevent fat loss, as the body does not have to use energy to keep warm. By cooling your …

Fruit and vegetables Not rated yet
Eat a fruit or vegetable with every's a must! by doing this you will get filled up faster and keep your appetite at bay four hours. Another …

write down what you eat... Not rated yet
...not necessarily count calories, but track how many meals you eat and what composed a meal. with every meal written, draw a rectangle around it. when …

Good Digestive tract health and regularity Not rated yet
I have found that keeping my digestive tract healthy and regular helps with my weight loss. obviously eating healthy light foods including a lot of fresh …

Diet Not rated yet
Eat a moderate fast carb + lean protein meal (whole grain bread with turkey breast) 90 minutes before workout. Consume a rapid digestible protein supplement …

Click here to write your own.

Click Here

Recent Articles

Tabata on a punch bag

Would using a punch bag with tabata intervals produce good results?

Continue reading "Tabata on a punch bag"

Quick, and not always so easy ;)

During the boxing class I take, I believe it is Tabata that we do at the end of it. We end up going 16 rounds, where the first four founds are 15 seconds,

Continue reading "Quick, and not always so easy ;)"


how much can you lose in two weeks if you do this once a day with a strict diet?

Continue reading "Tabata"


Hello world, I am interested in your thoughts on one day a week fasting and training or intermittent fasting. There has been many studies and people doing

Continue reading "Fasting"

Henry Cavill's Superman Workout

Most guys want to look like Superman, now you can get the same workout Henry Cavill used to build his Superman body

Continue reading "Henry Cavill's Superman Workout"

Web Statistics