Get Fit with H.I.I.T. Training
H.I.I.T., or High Intensity Interval Training, is a very effective way to stay lean, or get leaner. I know, I know, but you don’t want a runner’s body right? Well, my response to that is, have you ever seen a sprinter’s body? There is a reason sprinter’s looked jacked. It’s because sprinting, like H.I.I.T. utilizes fast twitch muscle fibers, and not only keeps you lean, it can also induce muscle growth!
Some common forms of H.I.I.T. consists of not only sprints, but variations such as hill sprints, prowler/sled intervals, biking, and even swimming. H.I.I.T. can also be performed on a treadmill, stationary bike, or elliptical.
What’s the most effective way to do this you ask? Well, there are many methods, but two proven, but similar methods are as follows:
• Sprint/100% effort for 45-60 seconds, followed by a 60-90 seconds of a cool down, such as a walk, jog, etc. This is one cycle. Repeat this cycle for 10-15 intervals.
• Sprint/100% effort for 12-15 seconds followed by a 45-60 second cool down. This is one cycle. Repeat this 10-15 times.
How often do you do this you wonder? A good rule of thumb is once or twice a week, whether you are on a bulk phase or cut phase. H.I.I.T. has been proven to be anabolic and actually very muscle sparing, so do not worry about doing it on a cut. H.I.I.T. has also been proven to continue burning fat up to 24 hours after you have completed it! Consequently, this is why some form of H.I.I.T. is a staple in most bodybuilders’ routines. Steady state cardio has its place, but truthfully, why not do the same, or more, in less time?! It has been proven that while steady state more burn more calories due to time durations, H.I.I.T. actually increases lipolysis.
So why should you make H.I.I.T. a part of your routine? Here’s a quick breakdown:
• Very time efficient. A very effective session can be done in 15 minutes or less.
• It’s anabolic.
• It burns calories up to 24 hours after completing a session.
• It burns more fat than steady state cardio.
So if you want to become more efficient at burning fat in less time, H.I.I.T. is where it’s at!
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Love Your Liver
Most people know that their liver is the long-suffering organ that deals with their alcohol intake, and they may be aware that it keeps their cholesterol under control and stops it from blocking their arteries. If you are serious about sculpting your body into perfect buffness, however, it will pay you to know a little more.
The liver’s job description:
• Fat metabolism – not just processing cholesterol, but breaking down all fats from foods, steering the good ones into your system and kicking out the bad ones. Pretty damn important for providing energy, because after you’ve used up your glucose stores your body uses fat as an energy source. Also important for losing the flab.
• Carb metabolism – forming glucose (sugar you can use in the bloodstream) from glycogen (sugar stored in the tissues); and then storing glucose away again as glycogen. Keeps you working out instead of wimping out.
• Storage – your liver stocks up on iron and B12 amongst other handy nutrients, all of which assist your energy production.
• Protection – the liver breaks down noxious substances, from caffeine through alcohol to medicinal and recreational drugs. This doesn’t mean you can take the mick, but if you want the occasional bevy then your liver needs to be in good nick.
By the way, good fat metabolism helps keep your skin healthy and your brain working – fairly decent optional extras…
So you want a shiny liver, primed for action. Firstly, get your diet in order. Forget the saturated fats – chips and cream are lardy nightmares, giving your liver extra work for no benefit at all. Re-educate your taste buds! Nuts, seeds, avocados and fish are full of healthy fats. Use olive oil and walnut oil for cooking and dressings.
Did you know that your body turns unwanted sugars into fat? There’s no point keeping off the pizza and guzzling chocolate – it all ends up as pudge.
Your liver doesn’t appreciate caffeine or alcohol, and won’t thank you for having a blocked up gut either. So keep hydrated with water and juices, and keep your ‘regularity’ to at least once daily if not more. Your blood stream will be purer and your skin and liver happier.
Next, give your liver a helping hand. B vitamins, including choline and inositol, help it to process fats, as does the herbal remedy Milk Thistle. You’ve probably heard of Milk Thistle as being good for minimising hangovers. How does it do it? By protecting the liver cells from alcohol.
The idea is that it alters the liver cell membrane structure, blocking the absorption of toxins into the cells. It’s also believed to stimulate production of new liver cells to replace old damaged ones, and provide antioxidant cover – Silybin, one of its components, acts as a stronger antioxidant than either vitamin C or E. It might do this by raising levels of glutathione (a powerful antioxidant) in the liver.
So if you want to hit peak performance, get snappy with the liver action and burn those fats!
