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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


    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!

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    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?

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    • 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

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    • 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.”

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    UPDATE: Added link to the research

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

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    Last Updated on December 2, 2018

    How to Flow Your Way to a More Productive Life

    How to Flow Your Way to a More Productive Life

    Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

    The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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    The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

    Here are a few simple steps to start using this strategy today:

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    Review Your Past Flow

    Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

    Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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    Schedule According to Your Flow Pattern

    Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

    Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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    Account for Big Picture Fluctuations

    Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

    We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

    Why not follow the ebb and flow of your life instead of fighting against it?

      Featured photo credit: Nathan Dumlao via unsplash.com

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