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The Key to Fat Loss - Part 1 of 2

Look no further. The following 2 articles could be the 'holy grail' to losing excess bodyfat. They contain the basic ingredients needed to accelerate fat's banishment from your body. In a matter of minutes you will be armed with the secret formula that will guarantee your success indefinitely.

Let's make one thing quite clear first. There will be no mention of diet pills, calorie counting or starvation tactics. Everything I am about to tell you is achievable for the long term, while results will start to become apparent almost immediately.

How much you really want this fat loss is down to you. Put the effort in and your wish can be granted! In Part 1, I will talk about exercise. In Part 2, I will cover nutrition.

To get fat loss results you don't need to exercise like a person possessed, 5 or more times a week. You just need to train smarter . For now I won't go into the 'ins' and 'outs' of resistance exercise - I'll save that for another article. Instead I want to focus on what many of you may already do too much of - cardio.

If you want to do the cardio, make sure it is effective. Don't waste your time on steady-state, single speed work - not while trying to lose fat.

Warm up for 5 minutes on the machine of your choice, before taking the pace up to an intensity that feels like an 8/10. Feel like you are making this interval count. Hold it there for 30 seconds, then drop the pace down and continue to move for 60 seconds, at a 4/10 level of intensity. Use this 'down' time as your recovery, but keep moving.

Crank the pace up again to an 8/10 level and work hard for a further 30 seconds, before reducing the pace once more to a 4/10 for 60 seconds. Repeat this pattern for up to 6 repetitions. Finish your workout with a 5 minute cool down, at a 3/10 intensity level. Do this 2-3 times a week and you will fry body fat in less than 20 minutes - guaranteed.

If that formula proves too easy, increase the work interval and reduce the recovery. That could mean a 40-60 second work interval, and a 30-50 second recovery period.

Here's a quick summary of this cardio magic:

Warm Up: 5 minutes at a 4/10 intensity
Work Interval 1: 30 seconds at a 8/10 intensity
Recovery Period: 60 seconds at a 4/10 intensity
Work Interval 2: 30 seconds at a 8/10 intensity
Recovery Period: 60 seconds at a 4/10 intensity

Continue for between 3 - 6 work intervals.
Finish with a 5 minute cool down at a 3/10 intensity.

Once 6 intervals becomes manageable, increase the work period and reduce the recovery.

You will very quickly find the level that works for you by looking in the mirror once a week, since the mirror never lies. Once you find the work/recovery ratio that works for you, stick with it and increase the pace.

To get the results that you want, strive to work hard and be consistent!