Fast Weight Loss
High-intensity interval training, or HIIT, is a short, intense cardiovascular routine designed to maximize your fat loss without spending hours each week doing various cardio exercises. According to Intervaltraining.net, HIIT will help you lose at least 2 lbs. a week, get you a toned athletic body, improve your fitness and give you lots of energy. Here at BodyWorX we are big fans of this method! Why spend hours slogging out on that treadmill when you can get the results you’ve dreamed of in half the time!! Almost all of our classes and one-2-one session are based on this theory and they are ALL fun and can be enjoyed by beginners, intermediate or fitness fanatics! It’s all levels, all shapes, all sizes… but most importantly ALWAYS fun!!
Low-intensity cardiovascular exercise such as cycling or running primarily uses fat as an energy source. According to Intervaltraining.net, as the intensity of exercise increases and less oxygen is available, the body shifts to using carbohydrates for energy. You still burn more fat, but at a lower percentage to carbohydrates. As intensity further increases, your body expends more energy as your heart beats faster to get blood into your muscles, which burn their own fat stores and glycogen for energy. The muscles eventually fail due to lactic acid build-up.
HIIT is a highly effective weight and fat loss system because of what happens in the body after a HIIT routine. Your muscle stores of glycogen are used up and the body replenishes them by depriving itself of energy, through converting carbohydrates or blood sugar into glycogen. Intervaltraining.net believes the lack of carbs induces your body to turn to its fat stores as an energy source for its other processes. This process goes on for hours post-exercise, elevating your metabolism into a fat-burning zone.
You can do a HIIT routine outdoors, indoors, doing jumping jacks, weights are kettlebells! It’s all about short sharp burst of exercise followed by recovery periods! For example, using a treadmill, warm up by setting your speed at a brisk walking pace for about five minutes. Increase your pace gradually until you start sprinting. Maintain this for 30 seconds, then drop your pace to a slow walk for 90 seconds. Repeat the sequence for six sets for a 12-minute workout. A study by the Physical Activity Sciences Laboratory, Laval University, Quebec, Canada, published in the July 1994 issue of “Metabolism” and featured in Exrx.net, found subjects who did HIIT lost three times as much fat as those involved in low-intensity cardio.
Tabata training was developed by Dr Izumi Tabata and a team of researchers in a study at the National Institute of Fitness and Sports in Japan, published in the October 1996 issue of “Medicine and Science in Sports and Exercise,” and PubMed.gov. Intervaltraining.net states that Tabata training is the most effective type of high-intensity interval training. Tabata interval training consists of 20 seconds of maximum effort followed by 10 seconds of rest. Do eight sets for four minutes of exercise. Do Tabata intervals on a variety of exercises such as barbell squats, jumping rope, punching a bag or sprinting. We use Tabata in our bootcamps, circuits, and one-2-one session guaranteeing you fast and visible results!
Support you HIIT weight loss program with an appropriate nutritional plan. Eat fewer refined carbs such as packaged breakfast cereals, white flour products, potatoes, chips, candy, refined sugar and white rice. Avoid fast foods and sodas. Eat complex carbs such as oats, whole-grain rice, sweet potatoes and yams to provide energy for your HIIT workouts. Limit these to only one or two meals a day if you have a lot of weight to lose. Eat four to five small meals a day, including protein derived from lean cuts of meat, fish, poultry, whole eggs, beans and lentils with each meal. Eat plenty of fruits and vegetables and do not cook with oils or fats. Add omega-3 and omega-6 essential fats like hempseed oil and flaxseed oil to your food as condiments.