Skip to content

Why Hiit Training Will Help You Burn Fat Faster!!

Cardio Exercises Have Long Been Associated With Many Hours On The Elliptical Or Long And Tedious Jogs. However, There Is A More Convenient Cardio Method That Burns Fat Faster Than Jogging And Takes Less Time. This Method Is Called High Intensity Interval Training (hiit). Hiit Involves Alternating High Intensity Exercises (short Work Periods) With Low Intensity Exercises (short Rest Periods). For Instance, A 30-second Sprint Followed By A 30-second Walk Is High Intensity Interval Training. Hiit Can Be Used Aerobically (with Cardio) Or

HIIT consist of fast-paced circuits that burn more calories within the shortest time. When exercising at high intensity, you burn greater amount of fat quickly than you can achieve through low intensity exercises. Interval training also enables you to exercise to high intensity for a very long period of time, allowing you to burn more fat in the long run. Equally, the bodys metabolism is increased after high intensity workout and you can continue to burn calories for up to 24 hours after training. Full Body Hiit also boosts aerobic capacity, improves lactate threshold, creates anabolic effect and boosts insulin sensitivity.

So how can you burn fat with full body HIIT? The key to burning fat fast with HIIT is choosing a workout that combines cardio and strength exercises. The interval training exercises chosen must begin with a 3-5 minute warm-up and end with another 3-5 minute cool-down to prevent nausea or dizziness. For a beginner, it is advisable to opt for HIIT only if you can go through a session of cardio for at least 20 minutes at 70-85% of your maximum heart rate. Those who do not meet this minimum requirement can still try interval training but must do so at a slightly lower intensity and when wearing a heart rate monitor.

Here are 3 examples of full body HIIT exercises:

(a) 20-Minute Full-Body Tabata Workout

This cardio-strength inspired training has different segments consisting of high-intensity cardio and high-intensity strength moves. Each segment includes a 20-second high-intensity cardio followed by a 10-second rest, and then a 20-second high-intensity strength move followed by a 10-second rest. The full 20-minute full-body Tabata includes:

Round 1: Butt kickers (20 seconds, 10-second rest), then dumbbell squat to dumbbell press (20 seconds, 10 second rest). Repeat 4 times

Round 2: High knees (20 seconds, 10 second rest), then pushups (20 seconds, 10 second rest). Repeat 4 times

Round 3: Burpees (20 seconds, 10 second rest), then split jump (20 seconds, 10 second rest). Repeat 4 times

Round 4: Jumping jacks (20 seconds, 10 second rest), then knees to elbow (20 seconds, 10 second rest). Repeat 4 times.

(b) Deadmill sprints

This is a zero-powered modification to traditional run forces and it can help you to become a powerhouse quickly as you push against the machine with greatest force. The workout is completed in 3 sets.

Set 1: Deadmill sprints (20 seconds)

Set 2: Pushups (20 seconds)

Set 3: Rest (20 seconds)

(c) Jump lunge and dumbbell

Perform this workout in three rounds for 30 minutes including both work and recovery. Before the workout, warm up for 3-5 minutes using jumping jacks, jump ropes or high knees. The exercises should include:

Jump lounge (1 minute work, 1 minute recovery of jump roping)

Box jumps (1 minute work, 1 minute recovery of jump roping)

Dumbbell renegade row with pushups (1 minute work, 1 minute of jump roping)

Dumbbell power jack (1 minute work, 1 minute jump roping)

Dumbbell uppercuts (1 minute work, 1 minute jump roping)

Exercise Intensity And Its Importance To Training

A lot of people who are keen on body building find the thought of exercise intensity to be highly ideal for a more effective result. Unfortunately, not all people are able to understand the true meaning behind it. This should provide you a deeper understanding about what exercise intensity really is.

One would be able to measure the intensity of the training exercise by the number of times each movement is being repeated. In addition, it is also measured by level of resistance that you are exerting at a particular time in your weight training exercise. Exercise intensity varies as will be explained further hereon.

Low Intensity exercise The low intensity is considered to be the safest intensity that should be suitable for different ages given a possibly varying health conditions. While it is just considered a low intensity exercise, it is still considered to be effective. It usually involves weights that are very light. However, you may be able to increase the repetition and the set of your workout routine quite easily since the weights are not too strained on your part.

Moderate Intensity exercise The moderate intensity is also recommended for those who are considered to be average fitness enthusiasts. In addition, body builders may also benefit from this kind of exercise especially those who are just beginning in the area of body building. This will help increase the strength in your muscles and at the same time, it improves endurance while lowering risk injuries.

High Intensity exercise This is considered to be the very frontier for serious and expert body builders. If you are a well trained body builder, you may also fall under this category. The high intensity exercise would include an average range of 6-12 repetitions in weights. The reason why this is so is you may opt to do a low repetition regimen especially if you are using a heavier weight.

In most cases, the average person who would just want to have a fitter body may choose the moderate intensity. When you do this, you may do an 8-12 repetition cycle for your training frequency. This will challenge your muscle to be more adaptive to a more complicated and rigorous training exercise.

You can also choose to increase more weight or resistance in your training tool. That way, it may turn out to be more challenging and non monotonous. That will allow you to stay more focused in your exercise regimen.

Protein Supplements

Lots of people question about the presence of a defense mechanism supplement. Can there be really this type of supplement? Well, if you want to your nutrition store and begin trying to find a defense mechanisms supplement, you might be challenged to locate one. Rather, you have to think about research, and uncover which items or substances have been shown to raise the defense mechanisms, which, essentially, might be regarded as a defense mechanism supplement.

A lot of studies have been carried out around the various supplements which are utilized in bodybuilding. A number of studies have not yet been conclusive, while other fields of research have previously provided us with conclusive proof regarding different facets of methods and supplements affect the body, and bodybuilding particularly.

You'd be surprised about the amount of individuals who don't understand the defense mechanisms plays an important role while bodybuilding. While simple exercises really fortify the defense mechanism, the tough exercise that bodybuilders do can really weaken it. Bodybuilders put a lot of force on their physiques, as well as in response, this stress weakens the defense mechanisms. So, naturally, like a bodybuilder, you should consider a defense mechanisms supplement to stop this from happening.

Within this desktop research Muscleenergy found that whey protein is essential to bodybuilding (, for various reasons. Certainly one of individual reasons is the fact that whey protein isolate has been shown to possess an optimistic impact on the defense mechanisms. Actually, when selecting from a whey protein isolate along with a soy protein isolate, whey protein frequently wins due to its elevated positive impact on the defense mechanisms.

These studies was carried out on two groups, composed of 30 people, with 15 in every group. One group was handed 30 grams of whey protein isolate two times every day, and yet another was handed 30 grams of soy protein isolate two times each day. The trial was ongoing for twelve days. That which was learned within this study would be that the group which whey protein supplement had elevated amounts of glutathione stores. Whey protein is the collection of globular proteins isolated from whey. Elevated amounts of glutathione storesis really is an indication the defense mechanisms are powerful, or more powerful. However, the audience who'd took soy protein isolate had 'abnormal' amounts of glutathione stores, showing their natural defenses were really destabilized, or less strong. The research also came to the conclusion the soy protein isolate group had decreased hormone levels of the T4 thyroid hormone. Simultaneously, however, the quantity of body fat, cholesterol, and triglycerides continued to be comparable for both groups.Consumption of whey protein shortly after vigorous exercise can boost muscle hypertrophy.

What this informs us is the fact that in certain regions of our overall health and the body function, there's no distinction between using whey protein isolate and soy protein isolate, however when it involves the defense mechanisms, and defense mechanisms supplements, whey protein isolate is certainly what you want to use as this will boost your immune system. So, rather than searching for a defense mechanisms supplement inside your nutrition store, search for a great whey protein isolate at Muscleenergy.

Mickey Rourke:ripped And Shredded

The Wrestler 80s hell raiser has proven to be a comeback kid when he starred in the semi-autobiographical film The Wrestler. His portrayal of the past his prime wrestler was almost reminiscent to his film career in Hollywood. One good thing that came out of it though was Mickey showed everyone that no matter how old you are, you can still be in pretty good shape if you want to. Rourke had all but disappeared from public view after so many scandals piling up on him and when he finally decided to resurface in 2008 all buffed out and huge.

Before we look into Mickey Rourkes workout routine, just remember that he is now nearing the 60-year old mark but he trains just as hard as a man half his age. That in itself is an amazing feat! Mickey engages in one of the most brutal workout routines just so he can achieve and maintain his current physique. He starts out with a cardio exercise that would put younger men to shame at around 30 minutes to an hour of long distance runs or sprints. Then he moves on core muscle training often doing a huge number of abdominal crunches. A minimum of 300 to a maximum of 500 crunches and sit-ups is often involved.

And then comes weight training. Free weights are the order of the day targeting his impressive arms and shoulders. Deadlifts also give him that power lifter physique. To ensure a well-balanced body form, he also does leg presses. Most of his training regimen during weight training involves high sets with low reps to encourage massive muscle growth.

Mickey Rourkes trainers alternate his workout routine every week so he can also have his fair share of strength training exercises. These include flipping massive tires (youll find this as a normal routine most MMA fighters engage in) and weighted squats. These two engage both the upper body and lower body form in various ways, encouraging huge muscle growth and enhanced strength.

To complete his strength training regimen, full body dumbbell training and step-ups are employed to engage the secondary and tertiary muscles involved in the workout. Since Mickey Rourke has already advanced in age, it is only normal that his metabolism has slowed down a bit. This means he sticks to a strict diet of low-fat foods and high protein content. All of these have resulted into a Mickey Rourke that continues to inspire people that no matter how old you are, you can still get ripped and shredded.

Guidelines To Using The Best Pre-workout Supplement, Nitric Oxide

Nitric oxide is essentially gas produced from the metabolism of an amino acid called arginine. This supplement is claimed to boost performance, improve recovery rates and promote more endurance.

What Happens when Consumed? Once consumed, a chain of events happen to nitric oxide supplements. First, the body absorbs the amino acid contents. L-arginine is absorbed by various cells. Once in the cells, enzymes act on the amino acid, breaking it down to smaller components. In the process, nitric oxide, a gas, is formed. Because it is in the gaseous form, it can easily move in and out of the cells. This characteristic makes it an efficient messenger, enabling cells to communicate with each other faster.

Nitric oxide improves the blood circulation to the various tissues. This improvement of blood flow to the tissues contributes to more efficient delivery of nutrient and oxygen. Wastes and other similar compounds are more efficiently removed from the cells, too. Before, during and after training or workout, all these contribute to the faster achievement of workout goals, prolonged effects and speedy recovery from all the physical exertion.

Nitric oxide dilates the blood vessels, resulting in more blood flowing to the tissues, as well as in better uptake of glucose. This is a desirable side effect of the presence of nitric oxide within the tissues. This also greatly helps in muscle building and slowing down catabolism. Regular weight training can lead to the breakdown of muscle tissues, instead of the desired muscle building. To slow down catabolism, the muscles need ample amounts of nutrients in order to recover quickly. For this, nitric oxide improves the rate of glucose uptake by the tissues. The glucose is used as energy for muscle recovery.

Dosing Guidelines There are no clear and established dosing guidelines yet for nitric oxide booster supplements. It mainly depends on the manufacturers recommendations because each supplement contains different added ingredients in different ratios. A few of the common ingredients in nitric oxide booster supplements are L-arginine, L-taurine, and L-citrulline. Also added are folic acid, vitamin C, vitamin E and alpha lipoic acid. Also, nitric acid supplements come in different forms that also dictate the differences in the dosages. There are powders, pills, tablets and capsules. Fitness experts recommend using powders. These are dissolved in liquid before consumed. In liquid form, the nutrients are better and more rapidly absorbed, compared to other commercially available nitric oxide booster supplements. The best fat burner benefit is a welcome added extra.

Manufacturer recommendations on dosage are mainly based on tolerance. That means it depends on individual response to the product and dosage. Initially, users are advised to take only 1 serving a day. It is taken about half an hour before staring a workout session or exercise. Each serving typically contains 1,000 mg of L-arginine. Check the manufacturers serving size information. Monitor response. If no discomforts or side effects are felt, then a user can increase intake to up to 2 servings before engaging in any exercise, training or workout. Also, when taking nitric oxide best pre workout supplement, it is important to stay hydrated. Drink lots of water to avoid any side effects or discomforts.

Working Out Today? You Must Read These Muscle Building Tips!

If you are looking for ideas on how to properly gain muscle growth, then read the following article, which offer suggestions for you to do just that. Use the ones you feel will offer the results you are looking for, or try out ones you hadn’t considered before, and you might be pleasantly surprised at their results.

testosterone booster Regardless of how frequent or intense your workout sessions are, if you are not eating sufficiently, your body will not have enough proteins to build muscle. It is therefore critical to eat meals often. You should strive to consume at least 20 grams of protein every three hours. In addition, it is more important to eat often rather than to eat large portions.

Many trainers will advise you to change your workout routine every few months. You should however keep in mind that this is not necessary. If the routine that you are using is providing excellent results, then you should stick with it! Change your routine only if it is not giving you the results that you seek, or if you feel that you have gained most of the benefits from it.

Get enough sleep if you want to build muscle. Contrary to what you may think, sleeping is the perfect time for your muscles to begin to repair themselves and start increasing muscle mass. If you don’t get the proper sleep and rest, you might not only hurt yourself, but you may ruin the training you have already completed.

If you have been working out for a while, though you feel like your muscles are not getting as big as you would like them to be, try to focus your workouts on your biggest muscles. Work more on your chest, legs and back. This will help to increase your protein synthesis, which will help your muscles to get larger.

Make the “big three” a part of your daily workout routine. These three exercises include: the dead lift, squat and bench press. These particular exercises are known to help build bulk, strength and condition your muscles each time they are done and should be included in your routine for maximum muscle building success.

Performing squats is essential for lifting routines. The squat incorporates many different muscle groups. Not only are your glute and quad muscles activated, but your lower back, hamstrings, core, and shoulders are also utilized. People who do squats regularly have been proven to have more muscle mass than those who do not.

Mix your weight training up with some high volume intensity and medium volume intensity as well. This means how many reps you do, and also how hard you have to work. Lactic acid will be released while you are working out, and that will stimulate your muscles to grow.

Any time you are lifting a heavy free weight, it is very important that you have a spotter. This is someone who knows the routine that you are doing and also understands when you are requiring help. Many times this person can become a type of gym buddy as well.

Make sure that you are doing dead lifts in your workout regime. This exercise causes a very large amount of hormones to be released, which is needed for maximum muscle growth. The dead lift utilizes virtually every single major muscle group. Those people who start out doing deadlifts usually see muscle gains very quickly.

Consider making use of tri-sets in your workout plan. These sets involve doing three exercises simultaneously, and you do these exercises all together without any form of rest. Tri-sets is an excellent method of shocking a plateaued muscle that needs to wake up in order for it to grow in size.

When attempting to grow muscle mass, utilize the buddy system method. This involves you and your partner pushing each other in a different manner. One person competes a set, and then he or she passes the dumbbells or bar to the other person. Except for the amount of time that you are waiting on your partner to finish a set, you do not rest.

When attempting to grow muscle mass, utilize the buddy system method. This involves you and your partner pushing each other in a different manner. One person competes a set, and then he or she passes the dumbbells or bar to the other person. Except for the amount of time that you are waiting on your partner to finish a set, you do not rest.

Muscle building isn’t just about how often you visit the gym. You have to approach it in the right manner in order to get results. Use these suggestions to design your own muscle program and get stronger faster.

Read out more here