Interval Training: The 21st Century Fat Loss Solution

If you have been following me for any length of time or have trained with me, you know the first thing I do with a client who sees me for fat loss and has been a chronic long distance cardio person, is tell them to stop immediately!

For many looking to lose weight long slow intensity cardio just doesn’t seem to work.  I don’t have all the answers to why, but just look around at everyone in the gym who is on treadmills or ellipticals at a very slow speed.  Many are overweight, not all of course, but many.  I am not saying running an hour per day 5 days a week will turn you fat, but for many running an hour a day won’t cause much if any fat loss.

I wanted to share with you an article I came across recently that is the best article I have ever read on this subject.  Mike Boyle and John Berardi, are regarded as the top fitness professionals in the world, when they speak, all fitness professionals and those looking to get in shape better listen.

Read article now

This article is quite long and extensive, but take 15 minutes to read it.  You definitely want to check out what the 180 rule is.  I have been observing and preaching that for a long time, but didn’t call it that!

Read article now

So check out this article now and post a comment about what you think of it.  Do you agree?  Disagree?  I look forward to hearing from you!

If you are looking for a program that applies these fat burning principals in a fun, safe way, check out Madison Fit Fun Bootcamps or MamaTone Fitness for a fat burning workout that has been proven effective by the hundreds who have done it!


  1. Dustin,

    In the article, Mike states that he’s not an advocate of running. I hope that this means he’s not an advocate of running as a weight-loss tip, not that he’s against it completely!

    What about people who like to run, or are training for a full or half marathon or even a 10k? Dustin, what role do you think running and cardio can play for people who could stand to lose a little weight but also have a long-distance event goal in mind?

    Thank you very much!


  2. Allison Golden says

    I too was wondering what you thought of running if you are training for a long race. I am just beginning to train for my first marathon and after reading the article and listening to my body, I wonder if I would not be hurting my body? I want to train correctly and prevent injury.
    I completly agree with the interval training he is talking about and have been doing it for a while.
    I did learn that ‘rest is rest’. I think I might not allow myself to fully get my heart rate down before getting it back up again. Maybe I am working to hard! 🙂

  3. Beth,

    Mike makes a comment that he says “fit people should run, unfit people shouldn’t use running to get fit.” He believes that running is a very demanding and possibly harmful activity for many peoples bodies who aren’t conditioned for it. The tough thing about running, especially when people are overweight is the high amount of stress that gets put on the joints. A person that is 200 lbs will experience about 500 lbs of force on the knees. When this is done for long periods of time, there can be many injuries that occur, I think this is one of the things Mike is getting at.

    I don’t quite take that strong of a stance on it, but I do see many people who have very poor body mechanics and don’t have a body that works efficiently, training hard for a marathon or triathlon. The chances of injuries are much greater in these people. I don’t see a problem with people training for a marathon, but they should also be balancing that out with resistance training, core training, and interval training.

    I hope that helps a little!

    Dustin Maher

  4. The other idea the article does not address is the other benefits that we get from cross training. For example, running is a great way to maintain good bone health and is recommended for cyclists since cycling is a non-weightbearing activity.

  5. Makes a lot of sense. I have had friends who have had success with interval training.

  6. Dustin,

    read the article. It gave me a whole new appreciation for the Airdyne in the basement collecting dust. Found my heart rate monitor, but the battery was dead in the watch. So instead of going with a heart rate workout I did a time interval. It was great. I will be putting that into my weekly schedule.

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