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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 February 21, 2019

                      Top 9 Foods for Incredible Brian Health And Brain Power

                      Top 9 Foods for Incredible Brian Health And Brain Power

                      Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                      If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                      When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                      In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                      1. Salmon

                      Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                      It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                      Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                      Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                      Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                      Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                      2. Blueberries

                      Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                      Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                      Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                      Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                      Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                      3. Turmeric

                      Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                      Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                      Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                      Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                      Curcumin has also been shown to:

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                      • Increase blood flow to the brain.[6]
                      • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                      • Increase DHA availability and synthesis in the brain.[8]
                      • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                      4. Coffee

                      Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                      Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                      Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                      Coffee can also:

                      • Improve alertness and concentration.[10]
                      • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                      • Reduce your risk of depression.[12]
                      • Improve your memory.
                      • Provide short-term boost in athletic performance.[13]

                      5. Broccoli

                      What was your least favorite food as a kid growing up?

                      Most likely, broccoli was your answer.

                      Broccoli may not have been your top choice, but it might be the top choice for your brain.

                      Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                      Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                      6. Bone broth

                      Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                      Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                      Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                      Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                      Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                      With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                      Look for high quality, organic bone broth for the best results.

                      7. Walnuts

                      Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                      Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                      Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                      Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                      8. Eggs

                      For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                      Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                      Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                      9. Dark chocolate

                      You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                      Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                      Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                      Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                      Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                      Conclusion

                      Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                      In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                      If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                      More Resources About Boosting Brain Power

                      Featured photo credit: Unsplash via unsplash.com

                      Reference

                      [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                      [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                      [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                      [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                      [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                      [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                      [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                      [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                      [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                      [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                      [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                      [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                      [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                      [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                      [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                      [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                      [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                      [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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