The Ultimate 8- Week HIIT For Fat- Burning Program. Better results in less time. What's not to love about HIIT training? Melt fat fast with this scientifically proven blubber- burning program! This style is a departure from continuous steady- state (slow and steady) cardio that most people do at a moderate intensity for 3. With HIIT, you'll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all's said and done is better results in less time. HIIT was developed decades ago by track coaches to better prepare runners. At the time it was known by the oh- so- catchy name of . They reported that young men and women who followed a 1. HIIT program lost significantly more body fat than those following a 2. This, despite the fact that the steady- state program burned about 1. ![]()
![]() ![]() Other Helpful Workout Tips to Effectively Lose Belly Fat. In addition to HIIT, you'll want to consider adding some strength training to your program. HIIT program. The research has continued along the same lines: Drop 2% Body Fat In 8 Weeks. A 2. 00. 1 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8- week HIIT program (subjects dropped 2 percent in body fat) as compared to those who followed a continuous steady- state program (subjects had no percentage drop in body fat) on a treadmill. Lose 6 Times More Body Fat. A study from Australia reported that females following a 2. HIIT program, consisting of 8- second sprints followed by 1. The major reason that HIIT works so well to drop body fat to a greater degree than continuous steady- state cardio appears to be due to the greater increase in resting metabolism following HIIT. No Rest For Your Metabolism. A 1. 99. 6 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 2. Researchers reported that 6 weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 5. Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting. But Is HIIT A Hit For Bodybuilders? In a word, yes. While many bodybuilders and trainers argue that going slower and longer with cardio is best to burn fat and protect muscle mass, the opposite appears to be true. Cardio done at a higher intensity for a shorter period of time will not only help you maintain your muscle, but can actually help you build muscle mass. When you train at a slow and steady pace for a longer period of time, you are training your muscle fibers to be more aerobic and have greater endurance. ![]() A fat-torching, sweat-pouring, hard-as-hell workout in just four (yes, four) minutes? That's Tabata for you. This workout maximizes the benefits of interval training. Better results in less time. What's not to love about HIIT training? Melt fat fast with this scientifically proven blubber-burning program! As far as cardio training. Interval Training is one of the best cardiovascular workouts for burning fat. When you alternate betweenhigh intensity and low intensity movement, then repeat the. This HIIT workout burns significantly more body fat than biking, running or using the elliptical for two to three times as long does, making it one of the best. Weightlifting is a form of HIIT training. Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel. But even if you think of this from a common- sense perspective, it makes perfect sense. Stating that slow and steady cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 5- pound dumbbells for 3. See, the higher- intensity workout clearly builds muscle better. If you think about it, weightlifting is actually a form of HIIT! The research backs this up: HIIT The Beta- Alanine For Massive Muscle Growth. One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a 6- week HIIT program (done for 1. One group sprinted with high resistance on the pedals, making it harder to pedal, while the other group used a lighter resistance, which was easier to peddle. ![]() ![]() Both groups peddled as fast as they could during the 3. They found that the men peddling at the highest resistance increased their testosterone levels by almost 1. Since testosterone is critical for boosting muscle size and strength, doing HIIT with greater resistance may aid muscle growth and strength. HIIT also helps you to maintain your sanity by getting you done with cardio quicker. I can't think of anything more monotonous than being stuck on a treadmill, stairmaster, stationary cycle, or elliptical machine for a good 3. With HIIT the intensity bursts may be more grueling, but they are short and challenging. That makes the workout more ! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight. Pick any piece of equipment you want. So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time. The Beginner- To- Advanced 8- Week HIIT Program. The following program can take you from HIIT beginner to HIIT stud in 8 short weeks. It starts with a work: rest ratio of 1: 4 in Phase 1 for a total workout time of just under 1. Phase 2 bumps up the amount of time in the . The total workout time increases to 1. Finally, in Phase 4, the rest ratio is cut in half again, raising the ratio to 2: 1 and the total time at 2. This will put you in the advanced ranks for HIIT. The suggested time of each phase is just that. If you need to spend more than two weeks at a particular phase before moving up, go for it. Ditto if a phase seems too easy and you want to jump right up to the next phase. You can do these workouts using tools, such as a jump rope, or simply doing jumping jacks, or sprinting, or working on a stationary cycle. Just follow the work- to- rest intervals as indicated. Phase 1 (1: 4): Weeks 1- 2. High- intensity exercise. Rest or low- intensity exercise. Repeat another 1. The effect of high intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 3. S1. 65, 2. 00. 7. Gorostiaga, E. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 6. King, J. A comparison of the effects of interval training vs. East Tennessee State University, 2. Meuret, J. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 1. Medicine & Science in Sports & Exercise 3. S2. 47, 2. 00. 7. Paton, C. Journal of Strength and Conditioning Research 2. Smith, A. Effects of ?- alanine supplementation and high- intensity interval training on endurance performance and body composition in men; a double- blind trial. Journal of the International Society of Sports Nutrition 6: 5, 2. Talanian, J. Exercise training increases sarcolemmal and mitochondrial fatty acid transport proteins in human skeletal muscle. Am J Physiol Endocrinol Metab IN press, 2. Talanian, J. Two weeks of high- intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 1. Tjonna, A. Superior cardiovascular effect of interval training versus moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 3. S1. 12, 2. 00. 7. Trapp, E. Metabolic response of trained and untrained women during high- intensity intermittent cycle exercise. Am J Physiol Regul Integr Comp Physiol. Dec; 2. 93(6): R2. Treuth, M. Effects of exercise intensity on 2. Medicine & Science in Sports & Exercise 2. Minute Fat Burning Boot Camp. One of the benefits of High Intensity Interval Training (H. I. I. T) is that it can be done indoors or outdoors at a park or even in your own backyard or patio. All you need is a sturdy bench. H. I. I. T workouts involve short periods of high intensity exercise followed by even shorter rest periods. This type of extreme exercise burns significantly more body fat than biking, running, or using the elliptical, making it one of the best workout routines around! Equipment Needed: Interval timer (Gymboss is a free downloadable app from any smart device)What to Do: Do each exercise below for 1 minute, followed by a 3. This workout totals 1. Check out the instructional videos below to ensure that you’re using proper form. Exercises: 1. Lateral Leg Raise Burpees. Flutter Kick Squats. Moving Butt Kickers. Superman. Push Ups. Jump Squats. Mason Twists. Lateral Leg Raise Burpee. Mountain Climbers. Step- Ups. Shadow Boxing. Flutter Kick Squats. Try some of our other HIIT workouts. Guaranteed to give you results in half the time: Fat Blasting HIIT Workout – Burn Fat up to 2. Hours! HIIT Your Legs Workout. H. I. I. T. Your Arms Workout. Insane Fat Burning Boot Camp Challenge. Tabata Interval Training. Looking to jumpstart your fitness routine? Try our 6 Week Emergency Makeover Program. Be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.
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