Cardio Interval Training

Hello and Welcome once again!

Cardio interval training is today’s topic.

I’m very excited about today’s Belly Fat Grenade – I have information here that can possibly clear up a lot of things for you.

Especially regarding the best cardio interval training.

And why you’re NOT getting a flat belly as fast as you want.

This week I want to explain to you that long boring cardio is not the solution for fat loss.

Despite what you might of heard.

But I won’t just tell you it’s bad – I’ll explain to you why it doesn’t work.

I don’t want to do like some of the so called experts and say cardio interval training is better than aerobics and leave it at that.

I’ll explain to you the WHY it is better.

I think it is important that I clear that up for you today.

It will save you a lot of wasted time and effort.

Let’s begin –

When I first started on my weight loss journey, I started, like it seems, everybody starts out – on the Treadmill.

I was going to the gym 4 times a week running for 60 minutes on the treadmill.

I now call them days my “water cooler workout days”:)

After about 4 months, I really hadn’t made any gains and I couldn’t explain why.

If only I’d known about cardio interval training

My friends were telling me that it must be me and my genetics.

I didn’t buy that – So I started doing some research.

I researched everything I could about cardio. What I found really SURPRISED me.

It turns out that aerobic style exercises Does burn fat when you’re exercising.

“Well! That’s a good thing” – you might think.

Not really – remember when I told you your body is very efficient?

Because your body uses fat as its main source of fuel during the exercise.

After you’re done exercising, your body will look to store and hold ontoyour fat so it can use it for the next workout.

Not exactly the results you want from your training.

Think about it – Long boring cardio is far from exciting.

And if you don’t see results, that really isn’t worth it.

That’s why I quit after 4 months.

I found several studies that show that although aerobics burns fat while you are training.

It stops burning fat less than 1 hour after you are finish and starts storing it.

That means it is actually slowing down your metabolism.

And again your body adapts fast.

So if you’re burning 300 calories in 30 minutes, soon you will need 40 minutes to burn the same 300 calories.

Then 45 minutes, then 50 ect…

NOTE: Aerobic style activities means anything that requires a sustained activity for a long period of time. Like running on a treadmill for 30 minutes, or cycling at the same speed.

One of the reasons aerobics uses fat as its main source of fuel has to do with the intensity level.

Because you need to sustain the activity for a long period.

It must be performed at a low enough intensity.

Otherwise you won’t be able to complete your workout.

And low to moderate intensity doesn’t burn as much calories as you would think.

What if I told you you can burn more calories in just 15 minutes 3 times a week then if you were to train 30 minutes 5 times a week.

This brings us to my next point:

So What’s The Best Cardio?

Cardio Interval Training will have you burning more calories in less time.

That is a great thing – you burn more calories, lose more fat and spend less time doing so.

Talk about WIN-WIN-WIN!

The key to cardio interval training is intensity.

By increasing the intensity, you stimulate your body (or force it) to adapt and repair.

You’re challenging your body to IMPROVE.

That means it will need more rest to recuperate.

That’s one of the reasons you only need to do cardio interval training 2 or 3 times a week.

The reason most aerobic program fail is because it doesn’t give the body any reason to improve.

This brings me to the main reason cardio interval training works better.

When you work with more intensity, your body isforced to use carbohydrates as fuel instead of fat.

And when your workout is over, your body will need to use fat to replenish carbohydrate stores and start repairing itself.

This can take up to 48 hours, depending on the intensity you used.

That means you will be burning fat for up to 2 days after you workout session as opposed to only 30 minutes with aerobics.

Now you’re working SMART instead of long.

I tried using intensity with my aerobics workout but it didn’t work welll for me.

Because I was also performing stomach flattening exercises to build muscles.

My body didn’t have time enough to recuperate.

Besides, I was defeating my main objective to workout in less time.

But I’m glad I tried it to find out.

What Is Cardio Interval Training?

It is the alternating between high and low intensity.

Say you choose running as your way to workout.

You would run hard or sprint at an intensity level of 8 or 9 (10 being maximum effort) for 30 seconds.

Then instead of stopping to catch your breath, you would run at a slower paste to recover. Say at a level of 4 out of 10 for 60 seconds.

Then repeat the hard sprints for 30 seconds.

You should only perform cardio interval training workout a maximum of 6 cycles.

This means 6 times hard and 6 times slow.

And that’s it, a complete workout in less than 10 minutes.

Of course, you can adjust the times of each cycles.

Below is an example of a beginner cardio interval training session.

Before I get to the workout, let me share with you:

My Big Discovery For Fat Loss.

Cardio interval training on it’s own is a very efficient way to burn belly fat.

But combining it with Metabolic Resistance Training is the absoluteFASTEST way to burn belly fat, build muscle and get the sexy body you’ve always wanted.

Since they only take about 15-20 minutes each – 3 times a week for the metabolic resistance training and 2-3 times a week for the cardio interval training.

They can easily be squeezed into the busiest schedule.

I found there is no difference if you perform the cardio on the same day as your resistance workout or if you do them on the next day.

That depends on your preference and how busy your schedule is.

This combination will literally have your body burning belly fat 24 hours a day, 7 days a week.

But they MUST be performed correctly.

Like I teach in my Ultimate Belly Fat Burning Guide To Six Pack Abs eBook.

When performed correctly, this combination will outperform any method out there.

Plus, you get to perform less exercises as you progress.

That’s right – Even less exercises.

You see when you get leaner with increased muscles, your body will need less exercises to get the same results.

Because of your lower fat levels, your body will need more time to recuperate, so less workouts are needed.

O.K. here’s the beginners cardio interval training workout.

Cardio Interval Training Guidelines:

  • Warm-up using the same exercise you will be doing your intervals with.
  • Perform the exercise for 60 seconds at a level of 7 which is slightly higher than regular cardio.
  • Consider regular cardio to be a 6 out of 10 and running all out to be 10 out of 10.
  • Slow down for active rest for 60 seconds at a level of 4 out of 10.
  • Active rest should be the same exercise you are using to perform your intervals. If you are running then jog for active rest.
  • Always finish by cooling down for 3 minutes.






Warm-up for 3 minutes



Exercise Hard for 60 seconds



Active Rest for 60 seconds



Exercise Hard for 60 seconds



Active Rest for 60 seconds



Exercise Hard for 60 seconds



Active Rest for 60 seconds



Exercise Hard for 60 seconds



Cool Down for 3 minutes


So there you have it!

A very lethal combination for your belly fat.

The next step will be for you to find a way to add them to your lifestyle.

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That’s it for this weeks Belly Fat Grenade.

See you next time…

Yours in health,
Charles Boisvert

P.S. If you’re new to weight loss and don’t know much about burning belly fat then this eBook is definitely going to help you.

Even if you’re knowledgeable in fat loss or if you’ve stopped making progress, this eBook can tremendously improve your gains and having you burning fat again.

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Get A Flat Belly with Cardio Interval Training

Updated: December 25, 2016 — 7:41 pm

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