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Gender: HIIT - High Intensity Interval Training Overview This thread is meant to be an overview of HIIT Training comprised from a collection of HIIT article summaries.
HIIT training, which stands for High Intensity Interval Training, is one of the best methods for fat loss and muscle retention. To get very lean and muscular you must have pretty much everything in order, from diet to rest to training. To accomplish this goal, we want to do just enough energy-system work to decrease fat storage, but not so much as to slow down muscle gains.
I've seen a lot of strong, fast and powerful athletes, but believe it or not, most of them aren't well conditioned. Now, I'm going to give you three possible methods to use for getting defined and conditioned: 400-meter runs, interval running, and my personal favorite, interval build-up running (IBUR).
I discovered the high fat-burning potency of 400 meter sprints without really looking for it. I then experimented with the 400m for fat-loss purposes and found time after time how efficacious it truly was. Editor's Note: For mathematically impaired Americans who never ran track in high school, 400 meters is one lap around a standard track.
Interval running is another great way of burning body fat without jeopardizing your efforts to gain muscle and strength. This is the workout I used myself three times per week and it led to a marked decrease in body fat. Along with proper dieting, this program can help get you into top shape for summer, improve your athletic performance, and even help you minimize fat gain while on a mass program. Gender: * This is a good list of sample programs by Maki Riddington at WannaBeBig. I?ve listed below a number of different ways HIIT can be incorporated and performed so that the most can be made out of each session. Country: I've been using HIIT for a while now and although I seem to be losing fat, not a whole lot is coming off. Originally Posted by Playmaker7 I've been using HIIT for a while now and although I seem to be losing fat, not a whole lot is coming off. As for HIIT, I think it has it's merits, but you may also want to consider doing some low intensity, long duration cardio mixed in there. 2nd weight training session with Bowflex select Tect dumbells and a different kind of HIIT.
After lifting I take one scoop of creatin and then after running I might take another scoop of whey. If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Gender: I posted a three part, in-depth article on interval training in the training articles section.
High Intensity Interval Training (HIIT) is a workout that alternates between short intense bursts of exercise followed by a fixed period of much less intense activity. Not only do you burn more fat during the workout but this intense exertion really kicks your body’s repair system to another level so you keep burning calories for up to 24 hours after the session has finished. Anyone that has been on a calorie deficient diet knows that it’s very difficult not to lose muscle as well as fat. HIIT has been proven to increase the production of your human growth hormone (HGH) by up to 450% during the 24 hours following a workout. HIIT is not the sort of exercise that you can do while having a chat with a friend or while reading a book. High-intensity interval training (HIIT) is a form of cardio created to burn more fat and boost metabolic rates higher in a short period of time. Interestingly, major members of the Japanese Speed Skating team had used the high-intensity protocol for several years.

To simplify the above if you want to burn more fat and not muscle in a short period of time plus increase your metabolic rate for the rest of the day, choose HIIT training. HIIT Sessions should consist of a warm up and stretching period followed by the 9-20 minute HIIT and a cool down and stretching period. The above HIIT workout consisted of running for the intense part of the program however do not forget that you can integrate the following exercises below instead of running or even alternate every intense part with a different exercise from below.
I hope HIIT works well for you, especially when you are trying to get CUT while staying JACKED! Please keep in mind that HIIT training is an intense training method for the advanced athletes however it can be modified to meet your needs and specific goals. I have taken what I feel is the best information from other sources and combined it in one easy to reference source on HIIT.
HIIT training is not new, but is a form a interval training which has been used for many years. While it's adequate for fat loss, I feel it can have a negative effect on strength and ultimately muscle mass. As a result, they're not able to utilize a large part of their potential for a long period of time. I use a lot of 400m running with my hockey players, mostly because it develops the energy system they require the most during a game. It can be started at a frequency of twice per week, building-up to three or four times per week for maximum fat loss. IBUR is based on many of the same principles as regular interval training, but with each cycle (or each interval), the duration of the sprint and jog phases increase in length. It may not be the most specific method available for athletes, but if all you're interested in is fat loss, give IBUR a try.
Make sure you perform some motions that move the specific joints used in the movement through their range.
Just about every day I'll have a vitamen water and I have a diet coke with lunch every day.
Please use newer version of your browser or visit Internet Explorer 6 countdown page for more information. So for example you could sprint as fast as you can for 20 seconds and then walk for 20 seconds.
Research has shown that just 20 minutes of HIIT three times per week will have you burning more calories and improve your aerobic capacity much more than going out and running for an hour three times a week. Steady state cardio encourages muscle loss whereas by weight training and doing HIIT, muscle mass is preserved. This is great news as not only is it responsible for increased caloric burn but also slows down the aging process, making you not only feel younger but look younger as well. I get all of my clients to partake in HIIT training within our sessions but it can equally be performed if you have 20 minutes to spare in a lunch break. This is a real frustration of mine when I see people in the gym doing this as I’m a big believer in getting the most out of the time that you put into something. When you then throw in a few kettlebells or car tyres for size, it really takes the intensity to another level.
Operating early morning, mid morning, early afternoon, evenings and weekends we can normally find a convenient time to help you get fit and lose fat.
You can be really creative with your HIIT workouts since running is only ONE of the options to perform HIIT. I do not take credit for any of this information and links to the original sources can be found for more detailed information.
Ultimately, at the end of a football drive, a hockey shift, or anything similar, the athlete who can use the most of his capacities will win. Basically you'll alternate between slow-pace running (slow jog) and fast-pace running (sprint).

For example, grabbing a sport ball or a medicine ball and going through a wide variety of movements such as bending at the hips, knees, shoulders, elbows and wrists continuously for five to eight minutes will serve as an effective warm-up. But if you can push yourself into this zone and as your heart starts to adapt then you start seeing some extreme fitness results as your heart starts working much more efficiently. As long as you have your shorts, t-shirt and a pair of trainers then there are no excuses in not being able to find time for this. The upside is that because the whole session is pretty intense (you’re either working as hard as you can during a short burst or you’re trying to get your breath back) you won’t have any time to get bored.
For example, 20 seconds intense exercise followed by 10-second rest period and repeating the cycle. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.Dr. Since the metabolic rate gets boosted higher, the amount of calories burned though the day after your workout is also much higher. Studies have shown that long endurance activates such as aerobics cause muscle catabolism (the breakdown of muscle tissue). With energy-system work, you'll be able to minimize the amount of fat you gain while trying to pile on slabs of new muscle. Considering the amount of lifting and cardio I do in a day, that probably isn't enough, even though I'm cutting. Tabata discovered that this type of interval training produces higher quality results than aerobic training (traditional long duration steady state cardio). One result was building as much muscular endurance as forty-five minutes of normal cardio training. If you need proof all you need to do is look at sprinters to see that they have low body fat and lean, defined bodies.
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In the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. For accurate results VO2 levels were measured of athletes that performed the training method. Be forewarned though-- watching a heavily muscled lifter furiously pumping their arms and legs every 20-60 seconds for 10-15 minutes can be a pretty amusing display. Interval training is a varying of intensities within one workout , where you add a low intensity bout with a higher intensity bout. Set the stair-climber at the most difficult level and attempt to keep the pedals from touching the floor. Once you have run to each line and back, stop and rest for 1 minute and then repeat this 3-6 times. You can do the hill sprints with the exception of running backwards up the hill and walking forwards down. Using approximately 50% of your 1RM perform as many repetitions as you can in twenty seconds, rest for 10 seconds and repeat six to eight more times. Be warned, this method was used on elite Japanese speed skaters and was a very painful experience. This method is not only great at fat burning but will teach you how to stay mentally focused while enduring a large amount of pain.
The experiment Dr Tabata performed used bikes, which gives you a feeling just how tough this method really is.

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