Understanding HIIT for fat loss


Filed under Beginner workouts, Exercise program, Fat loss

If you have never heard of HIIT then prepare for a total shift in how you see conditioning for fat loss. HIIT stands for High Intensity Interval Training, and when it comes to fat loss absolutely nothing compares to HIIT (sorry for the bad joke). HIIT is based on the theory that fat loss is not a direct result of the calories burned during a workout, but rather the calories that the body burns after the workout is done. A traditional cardio session may burn upwards of 300 calories , but once you have stopped running that is it whereas HIIT forces the body to keep burning calories after the workout is finished. If you are still not convinced about HIIT here are some more benefits to this style of training

  • Increase your metabolism for up to 36 hours
  • Burn maximum fat in minimum time
  • Increase strength
  • Increase muscular endurance
  • Give you lean, firm muscles
  • Improve your anaerobic endurance
  • Shorten your workout times, and
  • Increase your free time

Now that you know what HIIT does, lets take a look at how it is performed. Firstly HIIT can be done with any piece of cardio equipment, but for beginners I generally recommend the exercise bike. You want to set up the bike so that you can almost extend your leg fully in the bottom position of peddling, once you have the height adjusted you are going to set the machine to a manual ride, meaning that you will be responsible for the difficulty and pace of the ride. Set the timer for a 15 minute count down, input your weight etc and start riding.

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The First 2 minutes should be at a comfortable pace ( if someone where to ask you how hard you are working it should be around a 5/10). This setting will depend on your personal level of fitness, a very fit person may have to set the intensity up to a level 14 on the bike to achieve this , whereas someone who is just starting out may have to input a 4 on the machine. Once the 2 minutes is up you are going to increase the difficulty on the bike up to a 8/10, the peddles should be much harder to move at this point ( imagine riding up a steep hill). You will ride at this 8/10 for 30 seconds and then drop back down to the 5/10 once that is done. Alternate between these periods of high and low intensity for the next 12 minutes or until the timer reads that you have 1 minute left on the bike. On the last minute I want you to try to set a personal best and take yourself to a 10/10 in terms of how hard you peddle, once you have completed this you are done for the day.

The keys to success with HIIT are;

  • With HIIT, you try to work as hard as possible for the assigned time period.
  • Each HIIT- Aerobic workout is made up of an equal number of shorter  rides and longer  recovery periods.
  • During each sprint, you try to pedal / run / climb as fast as you can.

To learn about some more effective fat loss strategies click HERE

Oct , 2
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Workout of the day- beginner


Filed under Beginner workouts, Body Toning, Exercise program, Fat loss

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Warm-up:
exercise bike or treadmill 3-5 minutes
- Arm circles 12 repetitions
- Chest and Back 12 repetitions
- PNF patterns 12 repetitions
- Prisoner squats 12 repetitions
- Warrior split split – 6 repetitions per leg

Activation;
4 point plank
( front plank 30 seconds )
( side bridge 30 seconds )
( hip bridge 30 seconds )

Resistance Training;
Mini circuit 1

A1: Dumbbells shoulder press 12 repetitions
A2: Dumbbells step-up 15 repetitions per leg
A3: Reverse abdominal curl 12 repetitions
Perform 2 sets then move on to mini circuit 2

Mini circuit 2
B1: Dumbbells bent over row 12 repetitions
B2: Dumbbells sumo squat 15 repetitions
B3: Quadruped extension 15 repetitions per leg
Perform 2 sets then move on to mini circuit 3

Mini circuit 3
C1: Dumbbells split squat 12 repetitions
C2: Dumbbell biceps curl 12 repetitions
C3: Russian twist 12 repetitions
Perform 2 sets to complete your workout for the day

Oct , 1
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Drop Your Freshman 15 Core progressions 1


Filed under Beginner workouts, Fat loss

Yesterday we looked at a Dynamic warm-up that you can use before you engage in your fat loss workout, today we will continue onto some activation movements for the core.
Muscle activation movements will promote better exercise technique by engaging certain muscles before you begin resistance training. Muscles around the hip like the glutes and musles of the stomach like the obliques can sometimes be slow to respond, so what we do is turn them on and then begin our fat loss workout.

For more information on exercises to get you lean click here

Sep , 30
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Drop Your Freshman 15 warm-up video


Filed under Beginner workouts, Body Toning, Fat loss

Here is a video of The dynamic warm-up you can use before you start your Drop Your Freshman 15 fat loss program. Each movement should be done for 9-12 reps, with a focus on increasing the range of motion each repetition.

Sep , 29
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Workout of the day


Filed under Beginner workouts, Body Toning, Fat loss

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Perform Dynamic warm-up:

Arm circles 12 reps
Chest and back stretch 12 reps
PNF pattern total body 12 reps
Elbow to instep static stretch 3 reps per leg
Reverse inchworm stretch 6 reps
High kicks 15 per leg- front and sideways
butt kickers 20 per leg

Conditioning

Run 20 mins on treadmill at a rate of YOUR percieved exertion 6

Sep , 27
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How much is too much


Filed under Beginner workouts, Exercise program, Fat loss

One common question I am often asked is how often should someone workout.
The answer to that depends on a few key things like;
- What are your fitness goals?
- Do you have to meet a fitness deadline?
- How long have you been training for currently?
- Do you participate in any other sports or physical activities?
- What is your current schedule like?

What are your fitness goals?
As you can see there are many factors to take into consideration when planning a fitness program.If you have a specific goal in mind the time line to achieve it, is easier to narrow down. In the case of “The Freshman 15″There is no reason why, with sound training and nutrition you shouldn’t be able to shed those pounds within 12 weeks.

Do you have to meet a fitness deadline?
Once you have decided on a goal, the next step is to create a deadline, do not skip this step. Setting up a day or event to get in shape for creates a real urgency, to get things going.People who cannot narrow down when they want something to occur, often do not get to their desired destination. Make sure that you define when and how much when creating your vision of Dropping your freshman 15.

How long have you been training for currently?
Now that you have the goal and time line in place, Now you can figure out how often you should actually workout. Beginners who have never done any sort of resistance training, or who have not trained consistently for over a year should stick to 2-3 days of resistance training MAX. People often think that you have to workout everyday to get in shape (FALSE). The key to sculpting a lean beautiful body is to stimulate the muscles and then let them rest, only coming back to stimulate them once they have recovered. A schedule for beginners should look like this;

Mon- Resistance training
Tues- Cardio conditioning
Weds- Day off
Thurs- Resistance training
Fri- Cardio conditioning
Sat- Day off
Sun- Resistance training

Someone who has been training for over a year can add one more day of resistance training, if they really want to speed up the fat loss but only if they have a sufficient base.

What is your current schedule like?
The last two considerations regarding your weekly schedule and whether you participate in other sports are a reference to how busy you are, and how physically and emotionally demanding your life is currently. Lets face it, there are times during the school year when things are going to be hectic. My advice to you, is slow down when this happens. Exercise is great and can help relieve tension, but remember that the body can perceive intense workouts as additional stress. If you have too many things on the go relax your workout schedule and supplement your resistance training with something calming like a light yoga or stretch session. Your body will thank you for it

Sep , 22
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Workout of the day


Filed under Beginner workouts, Body Toning, Exercise program, Fat loss

Warm-up
3 minutes of skipping with the jump rope, or jumping jacks

Mini circuit 1:
A1: Body weight split squat 12 reps
A2: Standing shoulder press 15 reps
A3: Prone hip bridge 15 reps
perform 2 sets the move on to;

Mini circuit 2:
B1: Push-up off the knees 12 reps
B2: Dumbbell semi-stiff legged dead lifts 15 reps
B3: One arm rows 12 reps
perform 2 sets move on to;

Mini circuit 3:
C1: Jumping jacks 30 seconds
C2: Plank hold 30 seconds
C3: Jogging in place 30 seconds

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Sep , 21
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