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subject: How To Lose The Lard In A Hurry [print this page]

Yesterday, I briefly watched part of an episode of "America's

Biggest Loser." Fifteen minutes of that was all I could take, before

I had to change the channel. But they were doing something for the

first few minutes that will take the flab off in a New York Minute,

so to speak.

I have briefly talked about hill training a few times before. I used

it in my own weight loss program and I know of many athletes who

incorporate hill training in their workout program. They will...and

I will...tell you that this training burns fat like the sun melts

ice cream on a 100 degree day.

But a big word of caution is in order here. Do not walk out your

front door and start sprinting uphill, like you are 10 years old. If

you haven't exercised for some time, this isn't how you start.

(Walking would be in order here and some other exercises, as well.)

As you round into fair shape, you can consider slowly adding hill

training to your routine.

Find a large hill, or a series of hills that you can walk.

My own course had 13 hills of various slopes and lengths. For the

first six weeks I walked the course, and then started adding sprints

on the hills with lower slopes. In the beginning, I didn't sprint

more than 50 yards, or do more than two or three sprints.

Gradually, I increased the distance to 75 to 100 yards and 6 to 8

sprints. That's all you really need and it will burn more fat than

running on the treadmill for an hour and a half.

Hill sprinting is the ultimate form of interval training. Running

uphill at full speed, walking back down as a rest, then bursting

back up, will set your metabolism on fire. The total calories you

burn during the exercise, and afterwards, will increase due to what

is known as EPOC, or Exercise Post Oxygen Consumption.

Yesterday, I wrote about CoQ10 and ATP (Adenosine triphosphate, a

molecule that stores energy and is critical to your energy needs).

The hill training will help upgrade your energy efficiency, will

burn off fat fast and it will build muscle quicker than you can

blink.

It's also safer than is running on a flat surface, as it diminishes

impact. And for those of you that have access to dirt roads, rather

than cement, that's even less wear and tear on the joints.

Bring plenty of water and a good towel, because when you start doing

hill sprints, you're going to sweat like a fat farmer at a free

barbeque.

by: Dr.Bill

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