Interval training to describe it best in layman's terms, are short bursts of all out power,
 it is pushing your body to the max for seconds at a time. Interval training is the key to
 conquering both; burning the fat while increasing your endurance. The best time of day
 for interval training is first thing in the morning on an empty stomach, reason being; your
 metabolism will burn fat more efficiently, & if you cannot workout in the morning, then do
 so 3 hours after your last  meal. Training will be over the course of 4 days, 3 of the days
 will consist of interval training,  the 4th day is distance training day.
 Example days: Monday, Wednesday, Friday, & Saturday.

 The following are two types of Interval Training:
 #1 Stationary Bike & #2 Sprinting. You can choose either to do the bike or do your
 training outside, personally I like to mix it up & alternate back & forth from week to week.
 One week I'll do the bike, or even do bike for 2 weeks worth, then switch over to outdoor
 sprinting. #2 can also be performed on a treadmill. You will need to purchase a timer or
 stop watch.

 Days 1, 2, & 3
 Stationary Bike Interval Training:
 3-5 minute warm-up, then for 30 seconds increase to level 10 or higher (gasping for air
 type level), then coast for 90 seconds (coasting should be at a level 5). Repeat this
 order for a total of 15 times with a 90 second coasting in between the high levels. Total
 time is approx. 30-35 minutes, ending with a 3-5 minute cool down.

 Goes like this...
 #1 Stationary Bike Interval Training: (15 Rounds)
 Warm-up first, then 1 round of 30 seconds at level 10+, followed by 1 round of 90 seconds
 at level 5, when 15 rounds are completed, do the cool down. Total workout time 30-35
 minutes.

 #2 Sprinting Interval Training: (6 Rounds)
 Warm-up first, then 1 round of running or jogging for 1 minute, followed by 1 round of
 sprints for 30 seconds, at the end of 6 times/rounds, cool down w/walking. When this
 workout becomes easy, bump it up to 12 times (12 rounds). Eventually you want to get
 to 20 rounds for real hardcore training.

 I hope you get an idea what interval training is about, I usually refer to it as pain
 training. You must surpass the pain threshold & train through it, honestly, you will
 be amazed how quickly results will occur, saying good-bye to those love handles &
 any of those other hidden fat pockets!

 Day 4 is the distance day, 3 options:
 (1) 45 minute bike ride or (2) 3-5 mile run/jog or (3) 45 minute to 1 hour walk.
 Too much distance could be costly to muscle mass, but there is still a need for distance
 in order to be a great boxer that can last in the ring. This is why distance is only done 1
 out of the 4 days & not done everyday like old school. Old school boxers would run
 everyday, with science & technology boxers have become educated on interval training,
 their body doesn't become broken down & they maintain size/muscle.
 IMPORTANT: Remember to eat complex carbs 20-30 minutes after aerobic training to
 help replace glycogen in the muscles.

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