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6 Ways High Intensity Interval Training (HIIT) Can Significantly Boost Weight Loss Results

6 Ways High Intensity Interval Training (HIIT) Can Significantly Boost Weight Loss Results

We all want a quick fix, we don’t want to spend hours at the gym or scrutinizing every meal we eat just to find out we have only lost a pound after a month’s work. Though there is no magic pill that we can take to lose the extra weight overnight, there is an effective fat loss method that will keep burning fat up to 48 hours after a workout, and it’s called High Intensity Interval Training or HIIT for short.

HIIT is not universally known amongst the non-gym rats, as it is a method used by fitness models and endurance athletes to increase their metabolisms and to melt the fat away faster before any competition. It is a form of interval training, performed in short anaerobic bursts with fewer and briefer rest periods. It is considered to be the most effective cardio exercise that can be performed under 30 minutes almost anywhere.

If you want to stop sacrificing your sacred time on the treadmill, read below to learn how HIIT can help you achieve your desired lean body.

What is HIIT?

High Intensity Interval Training means performing a short number of bursts of intense exercise, such as biking, sprinting, swimming, skipping rope, knee highs, followed by short recovery periods, such as walking. The purpose of the short recovery period is to bring your heart rate back to normal before performing the next anaerobic burst.

This is different than regular endurance exercise as the routine never allows your body to adjust to one intensity level, giving your body the shock it needs to start using the fat as fuel for your workout. Regular cardiovascular exercise, such as running on the treadmill for a consistent time at a consistent speed, causes muscle catabolism, the breakdown of muscle tissue, creating the ‘skinny fat’ look that many wish to stay away from. Muscle catabolism can even last up to 7 days after the steady-state cardio took place.

How Do You Perform HIIT?

The beauty of HIIT is that you can customize it to your body type and needs and still get results. I don’t recommend jumping right into HIIT as it can take a toll on those who have heart conditions or early signs of arthritis, so please consult your doctor first to see if this is right for you.

If you decide that you want to try HIIT, first figure out the type of cardiovascular exercise that you like best. Here is a list of some common exercises that are used for HIIT training:

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  • Running
  • Swimming
  • Jumping Rope
  • Running up Stairs
  • Lunges
  • Push-ups
  • Burpees
  • Knee-ups
  • Jumping Jacks

HIIT can also be performed with kettle bells, yoga balls, and various other equipment, but this is for the advanced folk.

Jim Stoppanl, Ph.D. from BodyBuilding.com has the best beginner’s plan for HIIT training:

Phase 1 - HIIT Training

    Phase 2 - HIIT Training

      Phase 3 -HIIT Training

        Phase 4 - HIIT Training

          Now onto the HIIT benefits!

          1. Burns Fat Faster & Longer

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          Burn up to 48 hours of fat after a HIIT exercise

            A 2001 study from East Tennessee State University concluded that subjects who followed an 8-week HIIT program, dropped 2% in body fat compared to the 0% that was dropped by subjects that underwent a continuous steady-state program. The same study also stated that the subject who followed the above program burned almost 100 more calories per day during the 24-hours after each exercise.

            Regular steady-state cardiovascular exercise helps you burn calories during your workout, but with HIIT, you can burn calories just by sitting or sleeping after you have finished a workout! It is no wonder that so many athletes and fitness fanatics are using HIIT to their advantage and shedding off the last pounds of weight before any competition. However, you don’t need to be a participant of a competition to have a reason to start HIIT training – think of bathing suit season, the next big birthday party, a wedding or just your health.

            2. Saves You Time 

            Fast fat loss results with HIIT

              You can find them at almost any gym, on a treadmill or elliptical, running at the same speed four to five times a week hoping to reach their weight loss goals. They look miserable, tired and mentally exhausted from performing the same thing over and over again with very little result. Then you step up on the said treadmill and press the big green button to initiate the repetitive routine you call exercise. The term that is generally associated with people who cannot seem to cut the cord from the aerobic machines is cardio bunny. If you are sweating your life away on any cardio machine, four to five times a week, 30-60 minutes per day – please STOP. You are only damaging yourself and wasting your time.

              The general excuse of not having enough time for exercise goes out the window as HIIT can be tailored to your time limit while burning fat every single time you perform the routine. This means that you do not have to spend hours on the elliptical, instead performing HIIT three times a week maximum for about 14-25 minutes is enough to give you results while drastically improving your general well-being.

              3. Location Does NOT Matter

              Perform HIIT virtually anywhere, no need for a gym membership

                Have a track next to your house? How about a swimming pool or a stadium? Do you have some extra space in your living room, or how about your basement? High Intensity Interval Training can be performed absolutely anywhere!

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                If there’s a deadly snow storm outside and you don’t want to make the trip to the gym – no problem! Simply put on some comfortable working-out clothes and start doing HIIT right at home. You do you not need that treadmill or elliptical that’s covered in dust in your garage or any fancy workout equipment, just use your body to perform the HIIT exercises and you’ll be sweating in no time.

                Also, since there are no limits in terms of gear, you can switch up your routine every two weeks to ensure that you will NOT be bored. After all, boredom and repetition are a major reason why many of us stop going to the gym in the first place.

                4. Endurance

                 

                HIIT helps you perform better in long term runs

                  Though there is a vast amount of skeptical research out there, for the most part, athletes, competitors and trainers vouch for HIIT as a great way to quickly increase endurance. Endurance is particularly important if you’re planning on running in a long race, training for obstacle races or if you’re tired of being tired after going up a flight of stairs. This is a great way to make your body use to short bursts of energy that occur after a sedative state. For example, catching up with a bus that you’ve almost missed, playing with kids, chasing your dog down the street after it spotted a cat. If you are experiencing a shortness of breath, dizziness and muscle cramps as soon as you start doing something active, then slowly incorporating HIIT into your regular schedule is something for you.

                  5. Preserves Muscle Mass

                  Save your lean muscle with HIIT

                    If you want a lean body that has some definition, then doing continuous steady-state cardio is not going to give you the results you want. HIIT decreases the chances that your body will use your muscles as fuel, therefore preserves your lean mass, something that does not happen if you engage in regular cardio sessions. By conserving your muscles, you will maintain your strength while improving your endurance.

                    In fact, a Laval University study concluded that in addition to a decrease in body fat after a HIIT training program, the subjects’ muscle fibers had substantial higher markers for fat burning than those in the steady-state exercise group. So remember, being a cardio bunny will help you burn calories but you will always be disappointed at the results as a dip in the scale will mean a decrease in muscle mass not body fat.

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                    6. Faster Results Than Traditional Cardio

                     

                    Fast weight loss results with HIIT

                      When comparing steady-state cardio to high intensity interval training, I like to use the following example. Imagine you’re in traffic and you’re moving inch by inch, always revving that engine in frustration, sometimes even fully turning off the engine and back on out of sheer boredom. What happens to the gas? You use up way more than a car that is driving at a steady state from point A to point B. This is the same idea with HIIT. Since you are constantly stopping and going and pushing yourself to the maximum, you are using way more energy than someone who is running at 5 miles an hour for 30 minutes, therefore speeding up your metabolism. HIIT stimulates the production of your human growth hormone by 450 percent during the 24 hours after you complete your workout. Hence, you burn more calories, shredding the fat much faster and more effectively than traditional cardio.

                      However, if you think that you can get the results you want without changing your diet, think again. HIIT is most effective when paired with a healthy diet consisting of vegetables, lean meat and enriched carbohydrates. Eating a burger a day will certainly diminish any results achieved with a proper HIIT program. For faster results, incorporate weight training 3 times a week along with 2-3 HIIT work-outs.

                      Conclusion

                      Following the latest fad diet or mindlessly moving on that treadmill that we all so love to hate will not get you the body that you desire. High Intensity Interval Training is a great way to increase your performance, shred that unwanted body weight and save you time and patience. We all have it in us to achieve the things that we desire — our health should not be an exception. 

                      Featured photo credit: Nicola Albertini via flickr.com

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                      Last Updated on November 18, 2020

                      50 Habits of Highly Successful People You Should Learn

                      50 Habits of Highly Successful People You Should Learn

                      If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                      That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                      Here’re 50 habits of successful people you should learn:

                      1. Believe It to See It

                      Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                      2. See Problems as a Wonderful Gift

                      While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                      3. Keep Looking for Solutions

                      Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                      4. Remember It’s All About the Journey

                      Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                      5. Feel the Fear and Do It Anyway

                      There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                      6. Always Ask Productive Questions

                      It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                      7. Understand the Best Waste of Energy Is Complaining

                      Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                      8. Don’t Play the Blame Game

                      Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                      9. Maximize Your Strengths

                      Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                      10. Be in It to Win It

                      Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                      11. Know That Success Attracts Success

                      People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                      12. Actually Choose to Be Successful

                      Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                      13. Visualize, Visualize, Visualize!

                      You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                      14. Be a One-Off Original

                      Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                      15. The Perfect Time to Act Is Now

                      Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                      16. Keep Learning, Keep Growing

                      Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                      17. Always Look on the Bright Side of Life

                      Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                      18. Having a Bad Day? Do It Anyway!

                      We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                      19. Sometimes Risky Business Is Needed

                      Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                      20. Accept Challenge All the Time

                      Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                      21. Make Your Own Luck

                      In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                      22. Ignite Your Initiative

                      While many people are reactive, successful people are proactive – taking action before they have to.

                      23. Be the Master of Your Emotions

                      Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                      24. Champion in Communication

                      Consciously working on effective communication skills gets anyone closer to success.

                      25. Plan Your Life Strategically

                      Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                      26. Become Exceptional at What You Do

                      To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                      27. Choose to Live Outside of Your Comfort Zone

                      While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                      28. Live by Core Values

                      Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                      29. Realize Money Isn’t Everything

                      Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                      30. Don’t Get Carried Away

                      Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                      31. Self-Worth Is Not Tied to Success

                      Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                      32. Kindness Breeds Kindness (And Success)

                      Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                      33. More Humility, Less Arrogance

                      Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                      34. Change Opens New Doors

                      People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                      35. Success Requires a Healthy Body

                      It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                      36. Laziness Just Doesn’t Exist

                      Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                      37. Resilience by the Bucket Load

                      When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                      38. Feedback Is Just Another Chance to Improve

                      How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                      39. Your Vibe Attracts Your Tribe

                      If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                      40. Can’t Control It? Forget It

                      Successful people don’t invest time or emotional energy into things which they have no control of.

                      41. Swim Against the Tide

                      Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                      42. Alone Time Is Valuable Time

                      More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                      43. Self-Standard Is Higher Than Most

                      Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                      44. Failure Isn’t Rationalized

                      While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                      45. Down Time Is an Important Part of a Routine

                      Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                      46. Career Isn’t Who You Are, It’s What You Do

                      Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                      47. Be Interested in Only the Path of Resistance

                      While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                      48. Follow Through

                      Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                      49. Invest in All Your Dimensions

                      We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                      50. Put Your Money Where Your Mouth Is

                      To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                      So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                      Bonus: 5 Bad Habits To Quit

                      More About Success

                      Featured photo credit: Juan Jose via unsplash.com

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