Interval Weight Loss for Women by Nick Fuller

Author:Nick Fuller
Language: eng
Format: epub
ISBN: 9780143791102
Publisher: Penguin Random House Australia

Week 11: 60 seconds on, 120 seconds off, repeat 6 times. Including warm-up and cool-down this will total 24 minutes.

Week 12: 60 seconds on, 120 seconds off, repeat 6 times. Including warm-up and cool-down this will total 24 minutes.

Exercise during the weight-loss months

During the weight-loss months of the IWL plan it is important to continually change your exercise routine. This means trying new walking or running routes, working at higher intensities by incorporating hills or trialling new exercises or activities you have not done before (for example, at the gym or alternative sports). The higher intensities can be performed on any equipment – bike, rower or in the pool (this is where HIIT sessions come in).

The variety of activity during the weight-loss months should not be confined to the type of exercise alone. It also applies to where you are exercising. I’m referring to the physical location itself – the streets you are walking on, the ovals you are training at and the people you are exercising with. Every time you exercise somewhere different you gain a new energy that you didn’t know existed – not only the location but also the excitement of going somewhere new. Every location offers something that the previous place didn’t and this is the stimulus that you need to stay motivated and, importantly, to achieve the results you are after. And never disregard the importance of incidental activity – everyday life offers us multiple opportunities to get fit, if we choose to take them.

Following is an example week of exercise during the weight-loss months.

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