Advertising

How to Be Healthy and Lose Fat: The 3 Minute HIT Health Hack That Helps Burn Fat

How to Be Healthy and Lose Fat: The 3 Minute HIT Health Hack That Helps Burn Fat
Advertising


    There’s new research out that suggests that you can make significant and measurable changes to your fitness. This research has uncovered how to be healthy without having to spend large amounts of time exercising…in just 3 minutes a week.

    Yes…just 3 minutes of exercise a week!

    Advertising

    To achieve this, it requires you to do High Intensity Training (HIT). In longer, more regular bursts, it can also be used to burn fat too. Science shows that low intensity, long repetition exercise is much more efficient at burning fat. However, for many people it’s a time-sink — it uses up far too much time.

    Using HIT can help you burn more absolute amounts of fat in a shorter amount of time and you can improve your insulin sensitivity. It’s a great way for everyone to be healthy.

    How does it work?

    Advertising

    • When you perform high intensity exercise, you use a lot more of your body’s muscles; around 80% of your body’s muscles are active.
    • It moves sugar from blood into the muscle so that it can be readily burned.
    • It releases adrenaline which acts as an appetite suppressant.
    • You can release hormones that break down fat.
    • High intensity exercise causes microscopic tears in your muscles as it strengthens. This healing uses up calories.
    • Insulin regulation occurs due to release of growth factors such as IGF-1.
    • Metabolic rate increases, which means you will burn more calories when resting.

    How do you do it?

    There are several exercises that can be done to do this. Here’s just one example that you can follow:

    The Exercise Bike

    Advertising

    • 2 minutes of gentle cycling to warm up on the bike
    • Go flat out for 30 seconds
    • 2 more minutes of gentle cycling to catch your breath
    • Go flat out for 30 seconds
    • 2 more minutes
    • Flat out for the last 30 seconds

    And that’s it.

    Okay, so this is basically 6 minutes of gentle exercise and 1.5 minutes of HIT, but you can adjust it to suit your needs. The HIT part of the exercise should not last longer than 30 seconds for each time. Do this once a week to help keep insulin levels healthier. If you want to burn fat, you want to be doing this a bit more regularly (like 2-3 times a week).

    “HIT is really good at improving glucose uptake into the muscles in a very, very short time,” Professor James Timmons, leading the research at Birmingham, said. “With really intense exercise, you release hormones that can help break down fat. This may help burn that fat over time, after HIT is done.”

    Advertising

    UPDATE: Added link to the research

    (Photo credit: Woman Showing how Much Weight She Lost via Shutterstock)

    More by this author

    Hoi Wan

    Hoi is a mobilist who blogs about technology trends and productivity.

    32 Inspirational Songs that Keep You Motivated for Life How to Use the S.M.A.R.T. Approach to Achieve Your Resolutions Vitamins Cheat Sheet: What They Do and Good Food Sources [Infographic] Nutrition: Minerals Cheat Sheet & Food Sources [Infographic] The Best Body Hacks You Should Know About

    Trending in Lifehack

    1 Lifehack Reviews: 50 Best Life Hacks for Your Life 2 Best Life Hack Sites – 100 Most Useful Websites on The Internet 3 80 How-To Sites Worth Bookmarking 4 20 Unusual Uses for Coca-Cola That You’ve Never Considered 5 A Review of the Book “The Art of Learning”

    Read Next

    Advertising
    Advertising

    Last Updated on July 12, 2021

    Lifehack Reviews: 50 Best Life Hacks for Your Life

    Lifehack Reviews: 50 Best Life Hacks for Your Life
    Advertising

    Do you want to be as productive as many of us, but missed a lot of actions at lifehack.org during the year? We’ve selected the best 50 life hacks, based on their popularity and contents in different categories. Invest your time – read them. Bookmark this page and mark reading them as one of your new year resolutions.

    Communication, Writing, Studying

    1. My Best Presentation Tricks
    2. The Business Card Game
    3. Persuasive Writing for Students, Webmasters, Bloggers, and Everyone Else
    4. 7 tips of handling your Emails without feeling overwhelmed
    5. Writing as a Form of Self Healing
    6. Advice for students: Writing by hand
    7. Yes, But Do People Like You?
    8. Writing – Just do it!
    9. A good place to study
    10. Blog your way through Writer’s Block
    11. 14 Tips for Communicating Ideas

    Productivity, Creativity, Motivation

    1. 9 Top Secrets of Naturally Born Organizers
    2. Fight The Flab!
    3. More Fight The Flab!
    4. Limit Creativity, Get Innovation
    5. Precious Moments
    6. 5 Ways to Improve Your Productivity in the Office
    7. A Geek’s Best Lifehack
    8. What Kind of Paranoid Are You?
    9. Being A Creative
    10. There’s No Time!
    11. The Mysteries Behind Motivation and How To Manipulate Them
    12. Time Management: Handling Disruptions in Daily Schedules
    13. Productivity Hack: Write Mini Process Flows
    14. Design an Online Workflow

    Management, Self-Management, Entrepreneurship

    1. Bare Bones Project Hacks
    2. The 10 Beliefs of Great Managers
    3. The Simplest Path to Success
    4. Letting Things Go
    5. Closet Entrepreneur
    6. Time To Discard The Portmanteau
    7. 5 Important Keys to Bootstrap Your Entrepreneurship
    8. The Most Underutilized Tool for Effective Communication
    9. Everyday Performance Reviews
    10. Meetings, @&!!$*@ Meetings!
    11. What Are You Worried About?
    12. How to Ruin Your Career In Five Easy Steps

    Procrastination, Goal Settings, Life

    1. 9 Steps to Define your Goal Destination and Devise a Plan to Get There
    2. Pro-Active Steps to Prevent Procrastination
    3. Improve Your Life By Following A Schedule
    4. The Causes of Procrastination And How To Conquer Them
    5. How To Make Resolutions You’ll Keep
    6. Literal Life Hack: Cut your window of time in half
    7. New Year’s Resolutions and Deficit Thinking
    8. 6 Sleep Tips
    9. Risks versus Rewards Worksheet
    10. 5 Tips for Getting Out of Debt (and Why)
    11. Deep Breathing: A Great Health Trick
    12. 8 Expenses to Cut and How
    13. Desk-side Fitness

    Are there any lifehacks that you’ve learned over the past year?

    Advertising

    Featured photo credit: Rainier Ridao via unsplash.com

    Advertising

    Advertising

    Read Next