BURN FAT NOW!
If weight loss is your
main fitness goal, cardiovascular training is essential to accomplish your
fitness dreams. Doing cardio first thing in the morning on an empty stomach
will burn your fat stores for energy since your glucose in the blood (blood
sugar level) is extremely low from fasting during sleeping hours, so your body
will turn to its own stored energy to fuel your muscles during tough workouts,
that’s the goal!
HIGH INTENSITY INTERVAL TRAINING
The best fat burning
cardio method is high intensity interval training (HIIT). A HIIT session is
tough, it’s not easy, but the results & benefits are more than worth it.
You can literally burn more fat with less time doing HIIT cardio, that means
you will have more time to accomplish your "to do list" for the day
by incorporation interval training into your fitness program. It takes
determination, dedication & motivation to stay laser focused on your weight
loss and fitness goals. Focus each day
on accomplishing you goals & dreams.
There are two methods of
HIIT, short intervals lasting from 20 - 30 seconds and long intervals lasting
60 - 90 seconds. Intervals are a high intensity using large muscle groups in
the body. Sprints are an excellent way to do interval training to burn fat at
optimal levels; you can do HIIT on any cardio machine of choice or incorporate
during your outdoors training.
CONSISTANCY IS KEY!
To accomplish your fat
loss goals sooner you must make exercise a part of your weekly routine. Incorporate HIIT into your fitness routine 4
to 5 days a week. What is interval training? Short energy bursts incorporated
throughout a cardio routine, typically done every 4 to 5 minutes with moderate
intensity between high intensity durations, which should last for 30 to 60
seconds, followed by a moderate intensity for 3 to 4 minutes, repeating 6
times.
Basically a HIIT workout
consists of a few minutes of warm up, followed by 6 to 10 periods of high
intensity exercise lasting for 30 to 60 seconds, separated by medium intensity,
and ending with a period of a few minutes cool down. The high intensity spurts
should be done at near maximum intensity by giving it your all. The medium
exercise should be about 50% intensity. The number of repetitions and length of
each high point repetitions depends on you, do what you can, within time your
endurance and strength will increase.
The goal is to hit a high
intensity level at least 6 times during your workout, and to have the entire
HIIT session last at least 20 to 30 minutes followed by a 5 to 10 minute cool
down starting with medium intensity ending with light intensity. The entire
exercise time period should last about 35 to 45 minutes which includes warm up
and cool down. HIIT is an excellent way to maximize your workouts when limited
on time. You will see results much sooner by making HIIT a part of your regular
workout regimen.
SKYROCKET YOUR METABOLISM
The beautiful thing about
doing intervals for 20 to 30 minutes a day is that your metabolism will be in
high gear hours after exercise, you’ll have a rush of feel good hormones
(serotonin, human growth hormone, endorphins, testosterone, thyroxine [T4],
epinephrine,) during and after exercise.
Doing HIIT burns more fat
for energy during your hard workouts by using your intramuscular reserves (deep
fat stores) which uses the glycogen stores in the muscles and bloodstream for
energy. Within 45 minutes after training have a nutritious protein shake (25 to
30 g of protein) and a carb (fruit is an excellent choice) for optimal recovery
directly after your tough workout to replenish much needed energy stores to the
muscles. Drink plenty of water before, during and after
training.
As always proper
nutrition is vital to reach success, eat a small balanced meal 5 to 6 times a
day consisting of 3 main meals with snacks in between.
Believe in YOU! Set
attainable goals. Stay laser-focus on your dream body until achieved! You can
attain your goals by honoring and loving you unconditionally.
Happy Training!
Carol Whitaker
Comments