The Importance of HIIT To Speed-Up Fat Loss

The Importance of HIIT (High Intensity Interval Training) To Speed-Up Fat Loss

Several studies have been done on the effectiveness of HIIT , one of those studies was called The Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism...In this study two groups were separated into an HIIT Group and an Endurance Training Group performed for the same amount of time per day.

At the conclusion of the study, the HIIT group lost over 3 times as much subcutaneous fat (the fat lying under the skin) despite burning less than half as many calories during the workouts as the Endurance Training Group.

The Endurance Training group lost 4.5mm of subcutaneous fat versus the HIIT group who lost 13.9mm. This proves that if you practice HIIT training, the majority of calories burned will come after your workout!

I recommend three 20 minute HIIT sessions a week to produce significant fat-burning effects for a period of 4-8 weeks. Personally, I like to cycle my HIIT and do it for 4 weeks and then take a break from it until I feel like I need it again....example: one month on, two months off, and then repeat.

HIIT can be done with many different forms of aerobics, although my favorite is either on a treadmill, running track, or a bike....you should strive to push yourself up to a 90% of your maximum and by the final set, you should be begging for mercy.

One of the easiest and most effective ways to do HIIT is called "walk back sprinting"....with this exercise, you sprint anywhere from 100 yards to 800 yards (1/2 mile) and then change directions and walk back to your starting point and repeat for a total of 20 minutes which includes a short 1-2 minute warm up and a 1 minute cool down.

On a bike, I find it best to measure 1/2 mile (you can even use your car to find out how far 1/2 mile marker is from home) and then do repeats going as fast as you can to the 1/2 mile marker and then turning around for a leisure ride back....this should take you approximately 3-4 minutes per set.

This is the Treadmill routine that I developed for myself when I first started HIIT, and to this day I still use it when I want to burn fat or improve my athletic performance, but I also like to do HIIT sprints on my bike outdoors.

My 20 Minute HIIT Treadmill Routine

Minute 0-2 = Speed 5

Minute 2-3 = Speed 6

Minute 3-4 = Speed 7

Minute 4-5 = Speed 8

Minute 5-6 = Speed 9

Minute 6-7 = Speed 6

Minute 7-8 = Speed 7

Minute 8-9 = Speed 8

Minute 9-10 = Speed 9

Minute 10-11 = Speed 6

Minute 11-12 = Speed 7

Minute 12-13 = Speed 8

Minute 13-14 = Speed 9

Minute 14-15 = Speed 6

Minute 15-16 = Speed 7

Minute 16-17 = Speed 8

Minute 17-18 = Speed 9

Minute 18-19 = Speed 10

Minute 19-20 = Speed 5

Changing the speed every 60 seconds after the 2 minute warm-up really makes time fly and before you know it's over. You can give it a try and change the numbers to fit your own max speed....this works and makes you sweat like crazy, so by minute 10, if you're not sweating pretty hard then you need to make it more intense!

By minute 18-19 you should be at 90% of your maximum effort and heart rate leading up to your final cool down minute.

Dual-process action of exercise on appetite control

Dual-process action of exercise on appetite control

Dual-process action of exercise on appetite control: increase in orexigenic drive but improvement in meal-induced satiety1,2,3,4

Neil A King, Phillipa P Caudwell, Mark Hopkins, James R Stubbs, Erik Naslund and John E Blundell

1 From the Institute of Health and Biomedical Innovation, Queensland University of Technology, Brisbane, Australia (NAK); the BioPsychology Group, Faculty of Medicine and Health, University of Leeds, Leeds, United Kingdom (PCP and JEB); The Rowett Research Institute, Aberdeen, United Kingdom (JRS); Clinical Sciences, Danderyd Hospital, Karolinska Institute, Karolinska, Sweden (EN); and the Department of Health and Exercise Science, Trinity and All Saints Colleges, Leeds, United Kingdom (MH).
2 Portions of these data were presented at the European Congress on Obesity in Geneva, Switzerland 2008.
3 Supported by the Biotechnology and Biological Sciences Research Council (BBS/B/05079).
4 Address correspondence to NA King, Institute of Health and Biomedical Innovation, Queensland University of Technology, 60 Musk Avenue, Brisbane, Queensland 4059, Australia. E-mail: n.king@qut.edu.au
.
Background: Exercise could contribute to weight loss by altering the sensitivity of the appetite regulatory system.

Objective: The aim of this study was to assess the effects of 12 wk of mandatory exercise on appetite control.

Design: Fifty-eight overweight and obese men and women [mean (±SD) body mass index (in kg/m2) = 31.8 ± 4.5, age = 39.6 ± 9.8 y, and maximal oxygen intake = 29.1 ± 5.7 mL · kg–1 · min–1] completed 12 wk of supervised exercise in the laboratory.

The exercise sessions were designed to expend 2500 kcal/wk. Subjective appetite sensations and the satiating efficiency of a fixed breakfast were compared at baseline (week 0) and at week 12.

An Electronic Appetite Rating System was used to measure subjective appetite sensations immediately before and after the fixed breakfast in the immediate postprandial period and across the whole day.

The satiety quotient of the breakfast was determined by calculating the change in appetite scores relative to the breakfast's energy content.

Results: Despite large variability, there was a significant reduction in mean body weight (3.2 ± 3.6 kg), fat mass (3.2 ± 2.2 kg), and waist circumference (5.0 ± 3.2 cm) after 12 wk.

The analysis showed that a reduction in body weight and body composition was accompanied by an increase in fasting hunger and in average hunger across the day (P <>

Paradoxically, the immediate and delayed satiety quotient of the breakfast also increased significantly (P <>

Conclusions: These data show that the effect of exercise on appetite regulation involves at least 2 processes: an increase in the overall (orexigenic) drive to eat and a concomitant increase in the satiating efficiency of a fixed meal.

Exercise: Dumbell Swing

Exercise: Dumbell Swing

Swings can be performed with either a dumbbell or a kettlebell.

This multi-joint exercise is easy to learn and really hits the posterior chain and improves the grip.

It's also perfect to use as an active recovery exercise since there's little to no eccentric (negative) movement.

For the two handed version pictured above, hold a dumbbell with both hands, legs in a wide stance.

Start from a neutral back position with the buttocks back and begin the acceleration of the weight by pushing the hips forward. Really try to explode the weight up.

Show control of the weight and gradually increase range of motion such that the weight moves from waist level to above the head.

You can also perform a single-handed version of this lift.

Dumbbell weight training: Incredibly effective for burning off body fat!

Dumbbell weight training: Incredibly effective for burning off body fat !

Dumbbell weight training is incredibly effective for burning off body fat and building lean muscle.
Furthermore, dumbbells have much greater advantages compared to barbells and machine exercises.

Because the dumbbell exercises will be more unstable, you will have to work harder to perform the exercise properly. Because of this fact, you will train your "stabilizer muscles" to a greater extent then barbell and machine exercises.

This is great for building muscle, increasing strength, and burning body fat.

Another bonus to dumbbell weight training: many times these exercises are safer and more joint-friendly than their barbell alternatives. For example: for many people it is more comfortable to perform overhead presses with dumbbells than barbells because your shoulder joint is in a more natural position.

Now that you know the great benefits of training with dumbbells, it's time to dive into a sample dumbbell weight training workout that will have you getting much greater fat burning and muscle building results in less time.

One last thing before you see the sample workout: I am going to assume that you don't want to workout more than 3 days a week. After all, you do want more results in less time, right?
To accomplish that, the best course of action is to train 3 days a week with total body workouts. This will help you build muscle and lose fat much more effectively than traditional bodybuilding splits.

Just trust me on this one: I have seen this proven time and time again.

Dumbbell Weight Training Workout Sample 1:

Note: the abbreviation "DB" means dumbbell

-1 Arm DB Snatch x 3-5 each side
-DB Front Squat x 15-20
-DB 1 Arm Floor Press x 10
-DB Renegade Row x 10 each side
-Mountain Climber x 10-15 each side

Those five exercises will work every single muscle in your body.
The best way to perform that workout is to move quickly; perform the exercises back to back only resting as needed. Go through that circuit three to five times total.
One more note with this workout: make sure you use a weight that is challenging to get the prescribed number of repetitions for each exercise.

You should only be able to perform one to no more than two reps when you stop the set. If you could do more than two reps, you aren't using enough weight.

Dumbbell Weight Training and Bodyweight Exercise Sample 2:

This workout will include some bodyweight exercises simply because they are very effective for burning fat and building muscle.

-Pull-ups x as many as possible
-1 Arm DB Push Press x 5-8 each side
-DB Bulgarian Split Squats x 5-8 each leg
-Burpees x 10-15

Once again, you will hit every single muscle in your body with that dumbbell and bodyweight workout.
Perform those exercises back-to-back resting only as needed. Because you will be using a heavier weight and performing less reps, repeat that circuit for a total of five to six circuits.

Another option you can use with the two workout samples is to perform as many circuits as possible in a specific amount of time.
For example: you could set a timer for 10-30 minutes and go through a circuit as many times as possible.
Both options are very, very effective.

Try those two dumbbell weight training workouts and I guarantee you will get more fat burning and lean muscle building results than the vast majority of traditional gym workouts, and in much less time.

Exercise: Great Results From Strength Training Without Weights

Exercise: Great Results From Strength Training Without Weights

While the owners of gym memberships and expensive in home exercise equipment would have the entire world believing otherwise, it is absolutely possible to burn body fat and build a lean and healthy body without a single piece of equipment or weights.

You read that right; you do not need an expensive gym membership or costly home exercise equipment to completely transform your body in the shortest period of time possible.

Strength training without weights provides many opportunities that gym memberships cannot: you will save time and money from not purchasing expensive gym memberships, or spending time driving to and from the gym.

Furthermore, bodyweight exercises are safer and easier to perform, but give you benefits machines and weights cannot.

For instance, you will greatly improve your strength-to-mass ratio by using bodyweight workouts. People will greater strength-to-mass ratios generally have a more lean and athletic appearance. Not only that, but they have much more "functional" bodies and capabilities compared to people who use machines.

However, if you want to get the best results in the least amount of time by strength training without weights, you absolutely must choose the best exercises.

EXERCISES:

Always choose the most effective exercises. Don't waste valuable time doing exercises that don't incorporate use of the largest amount of muscle mass.

Some of these exercises are:

Lower Body Exercises:
• Squats
• Bulgarian split squats
• Lunges
• One leg Romanian dead lifts
• One Leg Squats
• Step Ups

Upper Body Exercises:
• Dips
• Handstand Push-Ups
• Push-Up (and all variations)
• Pull-Ups (and all variations)
• Inverted Rows
• Chin-Ups (and all variations)

Core Exercises:
• Side Planks
• Hanging knee raises
• Reverse Crunches
• Planks

Total Body Exercises:
• Jumping Jacks
• Burpees
• Sprints
• Squat Thrusts

How to Set Up Your Workout:

• Choose one exercise from the lower body group, two from the upper body group (a push and a pull movement), one from the core group, and one from the total body group.
• Get the most out of each exercise by using perfect form and performing full reps. For example, is you choose squats, make sure you squat down until the top of your thighs are parallel with the ground. If you don't go down at least that far, you are not doing the exercise properly and won't get the best results.
• Alternate these two techniques:

1) Perform the reps as fast as possible while maintaining control and perfect form.

2) Perform the reps slow and controlled.

This will provide variety and a different training stimulus.
• To further increase intensity, try to keep the rest periods to a minimum, only resting as needed. Over time, try to decrease your rest periods.
• Always remember: correct form will yield more results than carelessly performed exercises.

SAMPLE EXERCISE CIRCUIT:

• Bulgarian Split Squats: 12-15 each leg
• Decline Push-ups: 10-20 reps
• Inverted Rows: 10-20 reps
• Side Plank: 20 seconds each side
• Burpees: 10

Apply the tips from the section above. For example, the first time through this circuit, perform the reps as fast as possible while maintaining control and perfect form. The second time through, perform the reps very slow and controlled.

Try to keep the rest periods to a minimum to keep the intensity elevated. Rest as you need to, but over time try to decrease your rest breaks.

Furthermore, you can perform the circuits one of two ways:

1) Perform as many circuits as possible in 10-20 minutes
2) Perform a total of three to six circuits

THREE IMPORTANT TIPS FOR LONG TERM SUCCESS:

1) Decrease the length of breaks between circuits each time you exercise.
2) Increase the number of circuits whenever possible.
3) Increase the number of repetitions for each exercise when possible.
4) Use more challenging exercises. Examples: clap push-ups, one leg squats, jump squats, chin-ups, etc.

That sample circuit workout will help you burn off body fat, build lean muscle, and improve your physique better than most traditional gym workouts.

Best of all, you are going to save time and money in the process.

It doesn't get better than that: more results in less time.

Soy isoflavones extend life

Soy isoflavones extend life

Soy isoflavones may activate anti-ageing proteins and lead to an extension of life, suggests preliminary research from Newcastle University in the UK.

Scientists at the university’s Human Nutrition Research Centre and Institute for Cell and Molecular Biosciences at Newcastle University report that the soy isoflavone daidzein may activate a protein called sirtuin1 (Sirt1), previously linked to the regulation of ageing and longevity.

“The concentration of daidzein that elicited [the Sirt1] response (100 mmol) exceeds achievable plasma concentrations but is not unrealistic with respect to local intestinal concentrations following consumption of isoflavone-rich foods or isoflavone supplements,” wrote the researchers in Nutrition Bulletin.

“The long life expectancy and healthy ageing observed in the inhabitants of Okinawa Island in Japan, who in past years consumed a low-energy diet, is often cited as evidence supporting a longevity effect of energy restriction in humans,” they added.
“It is of interest to note that soya provided the principal source of protein in this diet, raising the possibility that some beneficial effects of the diet relevant to healthy ageing and long lifespan may, speculatively, have been the result of soybean isoflavones potentiating effects mediated through the activity of Sirt1.”

Despite these feasible links, the researchers stressed that “extensive further investigation is required to confirm such effects”.

Less is more

Calorie restriction, while avoiding malnutrition, has already been reported to extend lives and reduce the risk of chronic disease in certain species, including monkeys.
Scientists from the University of Wisconsin-Madison published findings in Science showing that 80 per cent of rhesus monkeys who consumed a calorie restricted diet were still alive after 20 years, compared to only 50 per cent of control animals who ate freely.

Certain compounds found in the diet may also activate Sirt1, with the most focus being on resveratrol, a polyphenol found in red wine. David Sinclair and his team from Harvard reported in Nature in 2003 that resveratrol increased the survival of yeast cells.

Hints towards soy’s potential

Laura Ions, Luisa Wakeling and Dianne Ford from Newcastle University report that early observations from their work indicate that soy isoflavones may share many of the functional properties of resveratrol, “and so highlight the potential for a diet rich in these compounds to promote healthy ageing”.

According to the researchers, isoflavones and resveratrol share a degree of structural similarity. They have also been reported to have effects on DNA methylation.
“A recent report providing evidence that daidzein can increase Sirt1 activity suggests to us that the isoflavones may potentially increase DNA methylation through the same hypothetical mechanism we propose for effects of resveratrol and energy restriction - that is, through the removal of acetyl groups from histone proteins by the activity of Sirt1,” wrote the researchers.

“Our preliminary data lend some support to such a mechanism, but extensive further investigation is required to confirm such effects and to elucidate in detail the underlying mechanisms before giving dietary advice concerning potential beneficial effects of soya consumption outwith its probable cardioprotective effect,” they concluded.

The study was supported by an Alpro Foundation Masters Award (UK) and the BBSRC.
Source: Nutrition BulletinSeptember 2009, Volume 34, Issue 3, Pages 303-308, doi: 10.1111/j.1467-3010.2009.01764.x“Can soyabean isoflavones mimic the effects of energy restriction on healthy ageing?”Authors: L. Ions, L. Wakeling, D. Ford

Inverted Row Is A Must-Do Back Exercise

Inverted Row Is A Must-Do Back Exercise

Benefits of Inverted Rows.

Inverted Rows – also known as Horizontal Pull-ups or Fatman Pull-ups – are an upper-body exercise.

Benefits:

Back Strength.
Inverted Rows work your upper-back, lats & traps.
They also work your biceps muscles and several small muscles in your back.
Barbell Row Substitute.
If your lower back keeps rounding, you can do Inverse Rows while improving hip mobility using dynamic stretches.
Improved Posture.
Slouching shoulders are often linked with flaring shoulder-blades. Inverted Rows can help realign your shoulder-blades.

How to Do Inverted Rows:

Find a bar two or three feet high.
Lie on your back and grab the bar, palms facing you (see picture left).
Keep your body straight as you pull up to the bar. Do three sets of 10-15.

Inverted rows build strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement.
Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body.