Burn Twice the Fat in Half the Time "Between" the Holidays!

Welcome to the week that most personal trainers say is the hardest week of the year to stay on target with your fitness goals. The days between Christmas and New Year's Eve are filled with tasty temptations and tons of activities ready to push you off the road of results. But it doesn't take much to keep fit and fight off the fat, in fact, having less time may be exactly what you need to burn even more calories than usual.

To help you burn as much fat as possible in the shortest amount of time, no matter what cardiovascular activity you like to do, That's Fit spoke with Melissa Nickas, kinesiologist and private trainer for the premiere health club, The Sports Club/L.A. in San Francisco, and asked her for a crash course in how to implement an interval training program that's guaranteed to melt fat in minutes flat.
TF: What would you recommend to anyone looking to raise their workouts a notch this week -- or any time they're looking to lose weight?
Melissa Nickas: No matter how physically active one may be, interval training is the most effective way to burn calories and lose unwanted pounds. The method I recommend requires exercisers to rotate between three different cardiovascular training zones as they exercise.

• Zone 1 elevates your pulse to between 50-70 percent of your maximum heart rate, otherwise known as your MHR.
• Zone 2 elevates your pulse to between 60-80 percent of your MHR.
• Zone 3 elevates your pulse to between 80-90 percent of your MHR.

TF: That last zone (Zone 3) sounds difficult, which might make some exercisers want to avoid it. Why is training in all three different zones so important for losing weight quickly?
MN: Rotating through all three zones in the same workout helps force your body to metabolize different sources of fuel for energy. In order to improve fitness levels, use maximum calories, and increase your metabolism, you will need to reach an overload (anaerobic) state. If you only train as hard as Zone 2 (exercising at 60-80 percent of your MHR), you may feel like you're working hard, but you're not allowing your body to reach an anaerobic state. To do this, you need to exercise in Zone 3 for short periods of time during your workout.

TF: So what's the most effective way to get started using interval training?
MN: First, you need to know a few important numbers:

1. First, find your resting heart rate, or RHR, which is your pulse when you are at rest (To get the most accurate RHR, try taking your pulse as soon as you wake up in the morning.)
2. Next, you need to figure out your Heart Rate Reserve, or HRR. This can be done using the following equation: Take the number 220 and subtract your age, then take that new number and subtract your resting heart rate. This will give you your Heart Rate Reserve (HRR).
3. Finally, you need to find out where your heart rate should be for each zone. Everyone is different, depending on your RHR and your HRR. Here's how to figure out your own personal zones:

• For Zone 1, multiply your HHR by .65-.75, then add your RHR.
• For Zone 2, multiply your HHR by .75-.85, then add your RHR.
• For Zone 3, multiply your HHR by .85-.95, then add your RHR.

Here is an example of how to calculate a working heart rate for a client with a resting heart rate of 60 bpm.

A. 220-35(age)= 185
B. 185-60= 125(HRR)
C. 125 * .65= 81/125 *.75=94
D. 81+60(RHR)= 141/94+60(RHR)=154

In this example, this client's Zone 1 would be between 141-154 bpm. Just use this same formula to figure out where your heart rate should be for Zones 2 + 3 as well.

TF: Once they have their numbers, what type of routine should they follow?
MN: If you are new to exercise: Start on a non-weight bearing machine, like the stationary bike. The bike is often underestimated, and anyone who has done an interval on one will agree. If you are in a low to moderate conditioning status, start on a level where you can maintain 85-90 RPM while keeping your heart rate between Zones 1-2. After a good warm up (around 5 minutes), increase the RPM to above 110 and bring the resistance up to a level that elevates your heart rate up into Zone 3. Exercise for 30 seconds to 1 minute, then lower the resistance back down to either Zone 1 or 2 for 90-120 seconds. Repeat this cycle 6-8 times.

If you are in moderate shape, try doing 10 minutes of continuous interval exercise on a non-weight bearing machine (bike), then switch to a weight bearing machine (like a treadmill or stair climber) for 10 minutes. If you are working on a treadmill, bring the incline up to a grade that allows you to finish the sprint while attaining your zone 3 heart rate. The interval timing is similar for all cardio: Exercise for 1.5 to two minutes in either Zone 1 or 2 (walk/run), followed by exercising 30 to 60 seconds in Zone 3 (sprint).

TF: Do you have a final tip?
MN: Remember in order to lose weight, you must expend more calories than you take in!

For even more tips that can help you lose weight this holiday season, check out 3 Easy Ways to Get More From Your Workout. And, to prevent getting sick in the gym, check out The Swine Flu Free Workout.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.