Did you know that you could be losing more fat just by shaking up your workout a little?

The use of multiple exercise styles during a workout lets you get more done, pay attention to more parts of the body, and lose more weight more quickly.  This method is the cornerstone of programs such as TigerFit Boot Camp Santa Monica, and it’s worked for many people.  It allows an amazingly flexible work out that you can customize to meet your needs and fit your body, and it’s just about the fastest way to get in shape.  Let’s take a look.

Aerobic exercise is an important part of any multiple training style technique.  This type of exercise uses oxygen to produce energy, and helps improve our heart health.  There are many different kinds of aerobic exercise, including cycling, running, many different sports, dance techniques and much more.  This is one of the most common varieties of exercise that most people include in their programs, but it shouldn’t be the only one.  That’s where many people make mistakes.

Resistance training is another important element in a good exercise program.  This is also called strength training.  Every step is performed against an opposing force.  These types of exercise make skeletal muscles larger and stronger, and can even improve bone density.  The goal is to slow overload the muscles and skeletal system, allowing it to become stronger.  Just remember that while you can do resistance training as a part of body building, they aren’t the same thing at all.  There’s no need to fear “accidentally” bulking up during this kind of training.  Body builders have to try hard to reach their goals.

Interval training uses sets of high intensity and low intensity exercise to work many different parts of the body.  One subtype of interval training is called Tabata training.  It uses four minute intense interval training sessions.  For instance, if you tried using Tabata training for sprints, you’d sprint as quickly as possible for twenty seconds.  Then, you’d walk for ten seconds.  You’d do this over and over again until you’d reached eight sets, or four minutes of working out.  Sprints aren’t the only exercises that Tabata training is good for – many different options are available.

Circuit training is similar to interval training, in that it combines high intensity and low intensity exercises.  However, aerobics and resistance training are usually the focus.  The time between exercises should be short, and you should move quickly on to the next one.

Last, but not least, is the Pilates method.  This workout system attempts to keep the body properly aligned and help improve the core muscles.  That makes for better posture, less pain, and stronger bodies overall.  More and more workout plans are using Pilate’s principles.

While many programs use a one or two of these methods, or a few, not many of them are actually using multiple training styles.  That means that fat loss is just slower in these programs.  TigerFit Boot Camp Santa Monica is currently the only fitness boot camp making use of these multiple training styles.  That makes TigerFit Boot Camp Santa Monica one of the most effective fitness options for people who want to reduce.  Anyone who’s interested in finding the right workout for them should make sure they check out multiple training options.  It could make a huge difference in your workout.

Want to Lose 10, 20, even 50 pounds – and keep it off forever? Adopt these ultimate weight loss strategies now!

You already know that thousands of fad diets and rapid weight-loss scams promise quick and effortless weight loss results. But the basis of every successful, permanent weight-loss strategy still includes a healthy, low-calorie diet combined with a comprehensive exercise program. You must make permanent changes to your lifestyle and stop your bad habits in order to lose significant weight and permanently keep it off. So, how do you make your lifestyle changes permanent?

The 6 Ultimate Strategies:

1. Decide to Be Healthy

Permanent, lifelong weight loss does not just “happen”, it is a conscious decision that takes time and effort. Weight control requires focus and an enduring commitment to a healthy lifestyle. Be sure that you are ready to take on permanent lifestyle changes and that you are making this choice for all the right reasons. Nobody and nothing else can make you lose the pounds. The fact is, outside pressure — from family, friends and mates — makes you much more likely to resist change. The only reason for you to make diet and exercise changes must be to make yourself healthier and happier. While you are creating new lifestyle changes, it is important to try and resolve related problems in your life. Changing your habits takes a lot of mental and physical energy, so make sure you are not distracted by life issues that can derail your progress. Success timing is the key to your success. Be sure you are prepared to take on the serious challenges of weight loss and lifestyle change.

2. Choose Your Support System Wisely

Help yourself lose weight by taking complete responsibility for your lifestyle choices. However,  that does not mean that you must do everything by yourself. When you need an extra push, get support from your mate, friends and family. Choose people you know who really want you to be successful and who will keep you on track. Better yet, choose people who care about your feelings and challenges, will workout with you, and who share the priority you have placed on creating a healthy lifestyle.

3. Steady Short-Term Goals Win the Race

When you are deciding what results you would like from your new eating and exercise program, be completely realistic. Successful, long-lasting weight loss is a slow and steady process. Healthy weight loss translates to 1 to 2 pounds per week. In order to accomplish this, you will need to burn between 500 to 1,000 calories more than you consume every day, by eating a low-calorie diet combined with regular exercise. Create “action goals,” like working out on a regular basis, instead of “end-result goals,” such as losing 40 pounds. By making steady changes to your habits, this will become your foundation for permanent weight loss. Again, make sure that your action goals are attainable, focused and measurable, for example, you’ll jog for 45 minutes a day, 4 days a week.

4. Re-Discover Healthy Food

By adopting a new eating program that encourages weight loss you must lower your total calorie consumption. But reducing your calories does not mean giving up flavor, fulfillment or even simplicity of meal preparation. You can immediately lower your caloric intake by eating a lot more plant-based foods such as whole grains, fruits and vegetables. A variety of foods is the key achieving your weight loss goals without having to give up either nutrition or taste.

5. Move-it, Move-it, Move-it!

Dieting by itself can help you lose weight. Removing 500 calories from your daily caloric intake can help you drop about one pound per week: (3,500 calories equals one pound of body fat). However, when you add a 55- to 65-minute vigorous walk 4 days per week, you can actually double your weight loss. The goal of exercise is to burn more calories for weight loss, but exercise offers many, many other healthful benefits. However many calories that you burn is dependent on the duration, frequency, and intensity of your workout program. The the best ways to lose body fat is through interval training (combining walking and sprinting) and aerobic training (such as walking or jogging) — for more than 40 minutes for most days per week. Though regular aerobic exercise is optimal for fat loss, all types of movement helps burn calories. A variety of lifestyle activities makes it easier to fit exercise into your day. Create strategies that help you increase your physical activity throughout your day. Example: take extra trips up and down stairs, park farther away from your destination and take walking meetings at work.

6. True Healthy Lifestyle Change

Temporarily eating nutritious foods and exercising for just a few weeks or even several months will not create permanent weight loss. You have to adopt these behaviors permanently into your lifestyle. In order do that, you must to change every behavior that contributed to making you overweight. Lifestyle changes begin with taking a truthful look at your dietary habits and daily exercise routine.  Examine your individual challenges to weight loss and design a strategy to slowly alter habits and feelings that have sabotaged your past weight loss efforts. Admitting your own challenges will not get you past them entirely, but it will help you plan ahead, control them and help you finally succeed in permanent weight loss. You probably will have the occasional setback. Instead of giving up, start fresh the very next day. Never forget that you are making important lifestyle changes and it will not happen all at once. Just stick to your healthy new lifestyle and soon your long-term results will all be worth it.

—Michael Arnone is the TigerFit Blog Health and Fitness Writer & Fitness Ambassador for Tiger Fitness Los Angeles.
TigerFitnessLA.com TigerFitPersonalTraining.com TigerFitBootCamp.com TigerFitBlog.com

The All New & Improved…Tiger Fitness Los Angeles!

The premiere Personal Training and Boot Camp Company in Los Angeles and surrounding cities has just massively expanded it’s fitness programs with a whole gym bag full of FAT BURNING, MUSCLE TONING, CORE STRENGTHENING AND BODY REVITALIZING fitness programs!

The NEW TigerFit Personal Training System is the ultimate program for building the beach ready body that you want. You will experience muscle building improvements and weight loss results that you have not seen in years, if ever. Fat will burn, muscle will tone, energy will increase and your body will transform back into its youthful shape. You will finally be able to pull that belt a few holes tighter and make your skinny jeans your regular jeans. It’s that effective, it’s that amazing.

The best part of the system is that it is adabtable and flexible. We have applied the dynamic principles of the TigerFit Personal Training System to three high-octane fitness programs that run the gamut from one-on-one to group training, from outdoor to indoor, from affordable to premium.

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TigerFit Advanced Personal Training

For people that need the one-on-one attention that having your own personal trainer provides. Clients are always amazed how easily they get into incredible shape with this system. With Advanced Personal Training there is no guess work, and most importantly, you don’t have to go it alone. With a seasoned professional by your side, guaranteeing your success, results tend to come faster.

Click Here for Personal Training

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T3 Small-Group Personal Training

For clients that want to workout with a few friends. Each T3 session is a small group, limited to 3-6 clients, with similar fitness focus (weight loss, bridal party tune-up, etc). The best part is the training costs are shared while you attain your fitness goals. You can put together your own group or I can match you with other fitness minded people that share your goal.

Click Here for Small-Group Training

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TigerFit Boot Camp

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Click Here for Boot Camp

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Sign-Up for a FREE Fitness Orientation:
Go to TigerFitnessLA.com to Get Started Now >>>

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Tiger Fitness Los Angeles offers Personal Training and Boot Camp fitness program in the following locations:

Bel Air Beverly Hills Brentwood Culver City Hollywood Los Angeles Malibu

Mar Vista Marina Del Rey Pacific Palisades Playa Del Rey Santa Monica

Venice Beach West Hollywood West Lost Angeles Westwood

Interval training is a powerful fitness strategy for new exercisers and hardcore athletes alike.

Your workout routine is getting stale (again) and the dreaded plateau is setting in. What can you do to burn more calories without spending hours and hours of grueling hours of cardio at the gym? The answer is boot camp style aerobic interval training. Once the go-to fitness program of choice for hardcore athletes, interval training has become a powerful ally for the average boot camper.

So, just what is interval training?

First of all, calm down, this is not brain surgery. Interval training is a simple way of alternating intense bursts of activity (sprinting, jumping, etc.) with intervals of light activity (walking, jogging, etc.).

For instance, let’s say walking is your exercise of choice. If you’re a novice exerciser, you should  incorporate short bursts of jogging into your regular vigorous walks. If you are not as fit, you should alternate easy walking with intervals of quicker walking. As an example, if you are walking outside, you should try to walk quicker between regularly spaced trees, city blocks or street lights.

So, what can interval training do for my love handles?

Whether you are a hardcore elite athlete or beginning exerciser, interval training can help you supercharge your fitness program. The health benefits speak for themselves:

• You will burn many more calories in a given amount of time as you would steady state exercise (walking, slow jogging). The more intensive your exercise program, the more calories you will burn — even if your intensity is increased for just a few minutes at a time.
• You will improve your overall aerobic fitness. As your overall cardiovascular capability improves, you will be able to workout longer and with more stamina and intensity. You could finish your 1-hour walk in 40 minutes — or you could stick with the full 60 minutes and burn tons of extra calories.
• You will keep your motivation on high. Adding variety by increasing your intensity in short intervals can add a needed shot in the arm to a stale exercise routine.
• You do not need any special fitness equipment. Just modify your current fitness program.

How will my body adjust to an interval training program?

During intense exercise programs, your muscles create waste products (lactic acid) that can lead to sore muscles. A large accumulation of waste products can make continuing your fitness program a painful, tiring experience. However, by alternating bouts of intensive exercise with less challenging intervals, you will help decrease the buildup of waste products in your muscle fibers. More comfortable exercise should be your result.

Do the principles of interval training work similarly for everybody?

In a word yes. But interval training can be taken to many levels. If simply want to shake up your exercise routine, you can decide the speed and length of each high-intensity interval based on how you are responding to the exercise, This fitness approach to interval training is known by the Swedish term fartlek, which translates to “speed play.”

After your warm up, you could increase your intensity for one-half minute and then go back to your regular pace. The next period of more intensive exercise may last one to four minutes. The intervals can be varied throughout your workout, how much you increase your pace, how often and for how long is entirely up to you.

If you have a specific fitness goal in mind, you should take a more scientific approach. A fitness boot camp instructor or certified personal trainer can help you time your intensity and duration of your interval periods — which could include similar movements to those you will use during your chosen sport or activity — based on your target heart rate, the proficiency of your lungs and heart to bring oxygen to your muscles (VO2 max) as well as other metabolic factors.

You will add huge amounts of variety to your fitness program with this type of interval training program, but you should know that it requires more structure and focus, so be sure to plan shorter periods of intense activity as well as shorter recovery periods.

Are there any risks associated with interval training?

Interval training is not right for everybody. People with chronic health conditions or have not been exercising regularly, should consult their doctor before trying any type of fitness program.

Like any fitness program, keep the risk of overuse injury in mind. By rushing into a strenuous workout before your body has had a chance to adapt, you could hurt your tendons, ligaments, muscles or bones. Be sure to start any new fitness program slowly. Start out with just two or three higher intensity periods during each workout at first. If you think you are overdoing it, slow yourself down. When your stamina improves, try challenging yourself to vary the speed. You will be surprised how quickly you maximize your fat burn with the addition of interval training.

Challenge Yourself with the Best Cardio Exercises for Massive Calorie Burn!

Cardio exercises that you love and will perform consistenly, produce the best, most efficient calorie burn. The key is to choose a variety of cardio exercises that you enjoy doing in order to keep your workout fresh and exciting. This training approach, Interval cardio training is simply a way of rotating from one exercise to another in pre-set time intervals.

Example: you could exercise on the elliptical trainer for 15 min., then jump on a bicycle for another 15 min. and end with sprinting on the treadmill for at least another 15 min. Interval training is a great way to bust through plateaus and continue your fitness progress.

There are 2 main approaches when it comes to cardio training styles – Slow & Steady Cardio and High Intensity Cardio. For the most efficient cardio program and resulting calorie burn, try a combination for at least 6 weeks and make sure to monitor your progress with weekly photos of yourself and by having your body fat % assessed to see if you are truly attacking your particular fat zones.

The two main Cardio Training Styles breakdown like this:

Slow & Steady Cardio (Steady State)

• Long duration (45 minutes – 60 minutes)
• Low intensity cardio
• Burns fat and no carbohydrate burn
• Less impact on joints

1. Rock Climbing – yep, it’s a cardio exercise and it also build arm and leg strength and power. Rock Climbing burns up to 380 calories in 30 minutes.

2. Cross-Country Skiing – whether you are on a machine or outdoors on snow, this is an incredible cardio exercise because it involves both upper and lower body. A average size person can burn about 330 calories in 30 minutes.

3. Running – Running is an amazing cardio exercise because all you need is a pair of good running shoes and a impact resistant surface (think grass not concrete). Running burns serious amounts of calories. You can easily burn 300 calories in 30 minutes.

4. Elliptical Trainer – one of the best machine cardio exercises to build endurance. Low-impact and burns about 300 calories in 30 minutes.

5. Rowing – pulls double-duty as an amazing cardio exercise as well as giving your arms an incredible strength workout. Most folks can burn about 300 calories in 30 minutes.

6. Walking – Swift walking is a much less strenuous form of cardio exercise. Walking burns up to 180 calories in 30 minutes. Walking intensity can be progressed with sprinting or adding hills to increase calories burned.

7. Aerobics (Step) – At favorite cardio exercises preferred by women. Mainly targets the lower body – legs, hips and glutes. Burns approx. 400 calories in 30 minutes.

8. Bicycling – Stationary bicycling indoors or outdoors are great cardio choices. Depending on resistance and speed, bicycling can burn 250 to 500 calories in 30 minutes.

9. Swimming – Swimming is an excellent cardio exercise as it is a full body activity. Swimming is great for cross-training for other cardio activities. The breast stroke burns approx. 400 calories in 30 minutes.

10. Racquetball and Tennis – The side-to-side sprinting makes racquetball and tennis excellent cardio activities. An average person can burn over 400 calories in 30 minutes.

High Intensity Cardio (Interval Training)

• Short durations (15 minutes – 30 minutes)
• High intensity (interval training)
• Burns huge amounts of calories & revs up your metabolism
• Explosive movements (sprinting, etc)

For athletic people who love High Intensity Interval Training (H.I.I.T training), below is a list of the top 4 cardio exercise that provide absolutely huge calorie burning results!

1. Sprinting – Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism supercharged for days after. Sprinting, when combined with running and jogging can bring awesome results

2. Jumping Rope – One of the simplest and most effective exercises you can do. In just 15 to 20 minutes, jumping rope will give you an unequalled total body workout. Jumping rope is great for cardiovascular endurance and strengthens the performance of any sport – soccer, basketball, skiing, volleyball, football, etc.. This amazingly simple exercise is also great for improving lateral movement, hand-eye coordination as well as speed and agility.

3. Spinning – Spinning is a high-intensity workout set to music and simulates a challenging bike ride, complete with hills, valleys and varying intensity and speeds.

4. Fitness Boot Camp – Fitness boot camp is the best of all interval training methods and burns gargantuan amounts of calories. Sprinting, agiity exercises, plyometric training (explosive exercises), strength training and resistance training (weights) combine to challenge your body in so many ways that homeostasis (getting used to an exercise program and becoming less efficient) does not have a chance to set in. In a 60 minute boot camp session an average persona can burn 400-500 fat calories. Unbelievable! Checkout TigerFitBootCamp.com

Live by these 4 Principles to Get and Keep Your Flat Belly for Life

THE TOP 2 EXERCISE TIPS

1. Adopt a Whole Body Workout Program:

Perform a  five-exercise circuit (that covers your lower body, core and upper body) at least three times per week—make sure you include a day of rest between workouts. Alternate between 50 seconds of exercise and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without any rest for an awesome 20-minute total body workout.

2. Behold the the Power of Intervals:

Research has shown that Interval Training is proven to burn nine times more body fat than regular exercise and increases your metabolism for up to 2 days after your workout. Complete cardio intervals on non-strength training days at least three times per week. Choose your cardio exercise and alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval 8 times for 4 total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This program works best on a stationary bike or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

THE TOP 2 NUTRITION TIPS

3. Eat Breakfast and Eat Often:

Eat breakfast immediately upon waking and then every 2 to 4 hours to starve fat and feed your muscles. By continuously fueling your metabolism, and eating some protein (meat, eggs, cheese, etc.) at every meal, you’ll also keep your metabolism charged up throughout the day and control overeating.

4. Want to Eat Carbs?—Think Fiber:

You can consume an unlimited amount of fibrous, cruciferous green veggies to satisfy your hunger both during and between meals. For the best fat burn, try to limit fruit and other carbohydrates to within 1-2 hours after your workout—this is when your body best tolerates starches and sugars. Live by these 4 principles and you will get and keep your flat belly for life… Guaranteed!

TigerFit Boot Camp—Summer Series

Hi, Mike here, your Tiger Fitness Ambassador inviting you to join…

A little news first: Our Sneak Preview Boot Camp has been an amazing success. Team Tiger had a great time while they burned fat and gained lean toned muscle. Way to go, Tiger Gggrrowlll! Interest in TigerFit Summer Boot Camp has been off the hook and we have expanded the number of sessions and locations to meet demand. Reserve your spot NOW, camps fill quickly. Get Started with TigerFit Boot Camp

Expanded Schedule:

Dates: June 22nd-Join Anytime After Location: Amazing Palisades Park, Santa Monica
Time: 7-8 am
Days: Monday, Wednesday and Friday. Easy parking.

•TigerFit Boot Camp—Summer #2
Dates: June 22nd-Join Anytime After
Location: Amazing Palisades Park, Santa Monica
Time: 1-2 pm
Days: Monday, Wednesday and Friday. Easy parking.

•TigerFit Boot Camp—Summer #3
Dates: June 22nd-Join Anytime After
Location: Amazing Palisades Park, Santa Monica
Time: Tuesday/Thursday 5-6 pm, Saturday 9-10 am
Days: Tuesday, Thursday, Saturday Easy parking.

•TigerFit Boot Camp—Summer #4
Dates: June 22nd-Join Anytime After
Location: Amazing Palisades Park, Santa Monica
Time: 10-11 am
Days: Tuesday and Thursday

TigerFit Boot Camp is the perfect team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Class sizes are very limited and there are only a few spots left, so contact us as soon as you can to reserve your space. See you there!

Get Started with TigerFit Boot Camp

Always here to help.

-Mike
TigerFitBootCamp.com
(877) 421-6682

FREE TigerFit Pre-Boot Camp Tryouts
—begin on June 1st.

Attention Men and Women: Our New Summer TigerFit Boot Camps begin on June 15th, be sure to attend our FREE pre-boot camp tryouts that begin on June 1st. FREE spots fill quickly. Click the Link to sign-up.—Sign Up Here.

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Interval Training for Continuing Success

In Santa Monica you may have noticed a trend in recent years of 30 minute circuits. While these systems work well for the beginner by offering initial weight loss, but soon the lack of challenge leads to stagnant workouts. Who really wants to go through the effort of working out without the reward of great results? I certainly wouldn’t.

The key to consistently reaping great results from your workouts is to challenge your body. This means you can’t do the same circuit at the same consistency or putter around the same machines in the gym and expect visible results. Fitness just doesn’t work that way.

The reason that plateaus occur is that your body is an advanced organism that constantly seeks to thrive under the demands that it is given. If you do a particularly challenging workout, then your body is going to feel sore afterwards, as it rebuilds even stronger, and the next time you do that same routine you will find that you will have a higher level of fitness.

Soreness is your body letting you know that it broke down muscle fiber and is now rebuilding it stronger and tighter. That is because your body adapted to the challenge that it was given. As you strive forward toward your fitness goals you need to consistently offer your body new challenges, and present it with the option to become stronger and more agile, more toned, fit.

Think of your muscles as having a photographic memory-when you give them the same exercises to do at the same intensity and the same speed…well they won’t really be challenged., However, if you give them a new exercise at a different intensity and a whole new speed—this is where true results are harvested.

A large part of our Santa Monica TigerFit Boot Camp strategy is to incorporate interval training within our circuits, relays and pump up sessions. It is of the utmost importance that you do not repeatedly do the same exercises each time you workout—so we make it our priority to changes things up in a fun atmosphere. Read on to learn about reaping better fitness results.

Missing Results? Try Interval Training

Jamie Zackary, Santa Monica was in a fitness rut. Two years after losing 30 pounds she had hit a major plateau. “I was exercising at the same frequency and intensity as I had been for two years, but my results just stopped!” After consulting with a personal trainer, Jamie found a key that unlocked the hidden potential in her daily workouts. And it turned out to be simpler than she could have imagined.

The key to successfully dodging a lull in results is the incorporation of interval training.

Interval training will pump up calorie burning, shape your figure and take you to an entirely new fitness level! Are you ready to learn more about this powerful technique?

What is Interval Training?

The textbook definition of Interval training is: short, high-intensity exercise periods alternated with periods of rest. High and low intensity periods are repeated to create a complete workout. A great example of this would be walking for 5 minutes 2 miles an hour and then jogging for 1 minute at 6 miles an hour. This sequence would then be repeated several times until the total workout time is complete.

There are two main techniques for utilizing Interval training into your daily workouts: the Fitness training method and the Performance training method. Which would work best for you? That depends entirely on your goals.

The Fitness training method works for most exercise enthusiasts whose goals include losing weight, toning muscles and looking and feeling better than ever. This method utilizes periodic increases in workout intensity. High intensity levels range between 2-5 minutes in duration and are followed up by a lower intensity period that is also lasts 2-5 minutes in duration.

If you choose to follow the Fitness training method, the key to your success will come in determining the perfect level for your high intensity period. Too high and you won’t be able to burn fat, too low and you won’t accomplish anything! Shoot for an intensity that allows you to talk without shortness of breath, but sustains a rapid heart rate.

Let’s say your goals aren’t to simply tone, tighten and firm. Your sights are set higher. You want to compete in a competitive sport, you want to train for the Santa Monica triathlon, you want to set a record. Then the Performance training technique is right up your alley. This method utilizes periods of near maximal intensity incorporated with lower levels of intensity.

In the Performance training method, the interval periods last longer than they do in the Fitness training method. Typical periods last from between 2-15 minutes in duration. If you use this method make sure that your high intensity periods truly reach near maximal effort. This will ensure your conditioning success.

Sounds simple, right? So why should such a small thing produce extraordinary results?

Simply going from higher intensity periods to lower intensity periods is certainly not a glamorous training technique. Not by a stretch. But forcing your body to adjust and compensate multiple times in a given workout really kicks calorie burning into high gear!

Your Workout—Upgraded!

If you are like most people in Santa Monica, then your workouts are probably made up of continuous exercises for a given amount of time. The intensity level is basically static from start to finish. As we learned above, the lack of intensity variation leaves you with static fitness results. Ready to give interval training a whirl?

Let’s pretend that we just arrived at the gym for your first day of interval training. First things first, we need to choose an aerobic exercise to focus on. Good choices include the treadmill, elliptical, exercise bike, stair stepper or swimming. Of course you could always walk, jog or bike outdoors instead. Santa Monica has has many, many choices for the outdoor athlete!

We will do the treadmill today. Start walking at a low intensity rate. This will be your first low intensity period, and will also serve as your warm up. Aim for 50-65% of your target heart rate and go at this pace for 2 minutes. Done? Alright, great job!

Now we move into your first high intensity period. Crank that tread mill up and find a pace that supports just under 85% of your target heart rate—remember, you should still be able to talk without shortness of breath. Keep this higher intensity pace going for 2 full minutes. Done? Whew! That was harder than the first one, right?

Once you get the hang of interval training, feel free to experiment. Change exercises, intensities and vary your period durations. Fitness should be fun! Don’t be afraid to break a sweat and don’t be afraid to enjoy yourself!

What is a typical session like
at TigerFit Boot Camp?

-Henry Frankel, Venice Beach, CA

Dear Henry;

Great question!

Each day is intentionally different to challenge your body in completely different ways.

Expect some running, hiking, weight training, relay races, obstacle courses, team training, and core training each week. Our classes always include warm-ups consisting of calisthenics and total body flexibility exercises to prepare your system for the upcoming session.

We teach you a great deal about proper form and core stability. We conclude each class with exercises to cool the body down. One thing’s for certain, you will enjoy a unique fitness experience from one of the top trainers in the industry—you’ll always be challenged and will always have fun! Go to Tiger Fitness Boot Camp>

-The Tiger Fitness Team