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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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                      How to Control Your Thoughts and Become the Master of Your Mind

                      How to Control Your Thoughts and Become the Master of Your Mind

                      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                      Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

                      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                      Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                      I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                      Who Is Thinking My Thoughts?

                      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                      Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                      1. The Inner Critic

                      This is your constant abuser. He is often a conglomeration of:

                      • Other people’s words; many times your parents.
                      • Thoughts you have created based on your own or other peoples expectations.
                      • Comparing yourself to other people, including those in the media.
                      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                      He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                      Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                      2. The Worrier

                      This person lives in the future; in the world of “what ifs.”

                      He is motivated by fear which is often irrational and with no basis for it.

                      Occasionally, he is motivated by fear that what happened in the past will happen again.

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                      3. The Reactor or Trouble-Maker

                      He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

                      He can be set off by words or feelings. He can even be set off by sounds and smells.

                      He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                      4. The Sleep Depriver

                      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                      His motivation can be:

                      • As a reaction to silence, which he fights against
                      • Taking care of the business you neglected during the day
                      • Self-doubt, low self-esteem, insecurity and generalized anxiety
                      • As listed above for the inner critic and worrier

                      How can you control these squatters?

                      How to Master Your Mind

                      You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                      There are two ways to control your thoughts:

                      • Technique A – Interrupt and replace them
                      • Technique B – Eliminate them altogether

                      This second option is what is known as peace of mind!

                      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                      Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

                      For the Inner Critic

                      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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                      You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

                      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                      • He riles up the Worrier.
                      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                      • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                      • He is a bully and is verbally and emotionally abusive.
                      • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

                      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                      Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

                      For the Worrier

                      Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                      Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                      • Increased heart rate, blood pressure, or surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tense

                      Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                      If you believe in a higher power, this is the time to engage with it. Here is an example:

                      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                      Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                      Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

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                      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

                      For example:

                      If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                      Change those fearful thoughts when they happen:

                      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                      For the Trouble-Maker, Reactor or Over-Reactor

                      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                      • Increased heart rate and blood pressure; surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tension

                      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                      Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                      Breathe in through your nose:

                      • Feel the air entering your nostrils.
                      • Feel your lungs filling and expanding.
                      • Focus on your belly rising.

                      Breathe out through your nose:

                      • Feel your lungs emptying.
                      • Focus on your belly falling.
                      • Feel the air exiting your nostrils.

                      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                      Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

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                      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

                      Master your mind and stop the Reactor from bringing stress to you and your relationships!

                      For the Sleep Depriver

                      (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                      2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                      From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                      You can also use this technique any time you want to:

                      • Fall back to sleep if you wake up too soon.
                      • Shut down your thinking.
                      • Calm your feelings.
                      • Simply focus on the present moment. 

                      Becoming the Master of Your Mind

                      Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                      You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

                      Featured photo credit: Pexels via pexels.com

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