HIIT Training: Lose Weight Like Magic

You have already got the idea that intervals training is the sure-success key for cardio. If you want to burn fat, that is, as opposed to end up with chunky fat aerobics instructor syndrome. And perhaps you’ve seen my latest article in the Fitness First magazine and want to know more about ideal cardio for fat loss. Either way, I’m guessing that if you’ve been around the traps for even a little while then you can smugly pat yourself on the back, safe in the knowledge that you use intervals to take your workouts to the next level at every chance you get. One minute hard, one minute recovery right? Well, yes, but also – no. As with anything training and fat loss related, true success comes from keeping your body on it’s toes. Mixing things up. And while ‘minute-on, minute-off’ style cardio is certainly far better than endurance if you want to get lean it really is just a starting point. And if you are trying it again and again, certainly your body will start saying NO. So, it is not going to work as it did before.

Then, what are we waiting for? Let’s have a look what exactly an ideal interval training is. Well, for starters, true interval training is officially known as HIIT training – High Intensity Interval Training. And this sure isn’t just any old back and forth on the treadmill while you change tunes on your iPod and check out the latest night-time talent. I can guarantee you that this will supercharge your cardio, burn your fat and you will must say “OMG! It’s a magic”.

So This is How It Works

There are a few key elements that make HIIT training stand out from regular intervals, and the reason for that is the end goal (to maintain an anaerobic state for as much total cumulative time as possible). A proper HIIT workout consists of the following elements:

  • Time – HIIT training must last absolutely no longer than 20 minutes (extra time for warming up and cooling down is okay)
  • A beginner HIIT workout might have as little as 4-6 minutes total ‘work’ time, and an advanced might have up to a 50/50 ratio or beyond
  • Muscle groups – HIIT training uses as many muscle groups as possible, which is why sprinting is preferable to a ‘legs only’ cross trainer (for example)
  • When you really give these workouts with your all efforts, you should absolutely not be doing successive days. You need at least one day in between.
  • Only repeat a certain HIIT program (see below) for a maximum of 6 weeks. Any longer and you’ll start to adapt, so take a week or so off from this style of cardio, and then come back with a fresh HIIT program.

Combining Them Together

A total anaerobic exercise as much as possible, if that is your dream then it stands to reason that your rest times will be increasingly reduced as you advance through your HIIT training programs. As a novice, you might start out with 6-8 repetitions of 30-second sprints, with up to 90 seconds rest in between. After a week or so you’ll notice you don’t really need that much rest and you can gradually reduce down to a 50/50 ratio. If you’ve never really worked hard at your intervals before, did you?, then this is the ideal place to start for your first 6 week block and will also extremely enhance your fitness.

Taking things to the next level will surely further increase your fitness, but it’s also the point at which you’ll really start to chow through the body fat. In this way of training, you are going to burn your complete energy, so be sure to give yourself adequate rest between workouts. Try starting out with 60-second work periods and at least 2 minutes rest time. As before, gradually reduce your rest time until it’s a 50/50 ratio. Just keep in mind not to go beyond 20 minutes total work time, but also be sure to warm up and stretch it out afterwards. The sky is really the limit here, as you can obviously increase your work intensity even once you’ve dropped the rest time as far as possible.

The third (last but not the least) step (now things are going to be really interesting)- we actually start to drop your rest time lower than your work time. Yep, it’s intense, it’s a little bit scary, it’s bound to get your lungs screaming, but it really does blast away the fitness cobwebs like nothing on earth. And – as you can imagine – you’ll be burning fat like sausages on Australia Day. When you come to this stage it’s wise to reduce your total work time to as low as 10 minutes until you slowly become habituated to the higher intensity – or you just might find yourself wiping the floor with, well, yourself. Try to start with 60 seconds work time and 40 seconds rest, and gradually increase the intensity as you drop first the work time, and then the rest. Don’t forget your gym towel – you will need it!

Have gone through any HIIT training before? What’s your preferred approach or is there any way that you could make some changes to maximize your results?

Lose 30 Pounds in One Month – How to Lose 30 to 40 Pounds in a Month Without Weight Loss Surgery?

For steady results many people opt for the weight loss surgery. But the fact cannot be ignored that such surgery can gift you serious complications in future. To avoid such complications and probable scars it is always advisable that one should opt for healthy measures. Actually, such healthy measures can be cardio workouts, aerobics and low calorie diets. They can help you to lose 30 pounds within a month and that too very easily.

Tips to lose 30 to 40 pounds in a month with weight loss surgery?

1) Low calorie Diet: Losing weight can be a very difficult task. Moreover, if you opt for low calorie diets then you must bear the fact in mind that the result would be temporary. Actually, the moment you return back to your normal eating habits you start gaining weight again.

Here is the list that would help you to pick up the low calorie food items very easily:

* Vegetables are actually almost calorie free. You can opt for broccoli, mushroom, red peppers, watercress, mushroom, boiled potatoes, swede, celery and brussels sprouts.

* Fruits which contain low calories are chayote, melon, apricot, grapefruit and currants etc.

* Meat products which come in very low calories are ground turkey, beef, lean ham, lower fat hot-dogs, white eggs, Canadian bacon and low fat cheese.

2) Cardio Workouts: If you pick up the wrong cardio workouts then instead of getting better results you might end up in lamenting. Thus you need to be very cautious even while selecting the workouts. The best cardio workouts which can help you to lose 30 pounds within a week are as follows:

* Rowing: This is an excellent cardio workout that can help you to develop the strength of your upper body. In fact, this fat burning exercise would help you to lose weight at ease.

* Hiking: This workout can efficiently tone up the lower portion of your body.

* Jogging and Brisk Walking: These work outs have the potential to burn calories at a very steady pace.

* Aerobics: They are simply the most interesting workouts a one can exercise them for long hours without any second thought. Actually, to add more spice you can even add some music in the background. Intensive workout would burn calories in the form of sweat which would ultimately result in weight loss.

Lose Weight Fast – Harvard Study Confirms That Cardio and Aerobics Are Dead?

If you are like most of us, you may be trying your gut out with long and hard workouts to lose weight fast. But did you stop to think why you have still not lost even an ounce after so many workouts?

Most of us think that doing long hard workouts are essential to lose excess fat. But you may be surprised to note that losing excess body fat is achieved just doing the opposite of arduous and tedious workouts.

A recent study at the Harvard University has proven that long cardio workouts and aerobics are no longer effective in achieving your ideal body weight; even worse they can wreck your body.

They have revealed that the key to protecting your heart is exactly the opposite of cardio. It is not endurance but intensity. They have found that the more intense the exertion, the lower the risk of heart disease.

They also found that those who performed exercises that is more vigorous and in short intervals had a lower risk of death than those who performed less vigorous long duration exercises.

Aerobics and Cardio falls under the low-intensity, long-duration exercises category, and increases your risk of heart disease and death.

They have revealed that the most effective kind of exercises to lose extra weight is the high-intense, short-duration model. You can have a intense workout for 2-3 minutes and rest for 2-3 minutes. This can be brisk walking or some thing that can make your heart beat faster and stop and rest for the same period of time.

For the start do not exert yourself too much, gradually try to increase the spells. Remember to take care, if you are having heart diseases or any other kind of disease. If this is the case; better consult your physician and get him to recommend some intense exercises that would suit your physical condition.

Even though experts used to think that cardio and aerobic exercises burnt fat during long workouts; the new finding are that it was not so. This send a message to your body that you need a reserve of fat for the next time you do long duration exercises. This self defeating cycle ensures that your body makes more fat every time you finish the long workouts. Now you may see why you did not lose fat after so many hours in the gym. Each time you burn fat by cardio and aerobic exercises you body reacts by making more.

The High Intense, Low Duration Exercises Will Last for Maximum of 15-20 Minutes. This means Your Body Has No Chance of Burning Fat During Exercises. What Really Happens is That Your Body Will Burn Carbs form the Muscle Tissues.