Tag Archives: HIIT

My Preferred HIIT Workouts

The previous post explained why High Intensity Interval Training was the quickest way to burn fat, so now you probably want to hear about my preferred HIIT workouts… OK ๐Ÿ™‚

Examples of HIIT workouts

You know your HIIT workouts are working when you're sore, tired and sweatyThere are hundreds of HIIT workouts; every personal trainer has his preferred one. I will only mention my preferred ones here, with emphasis on intensity if you aim at HIIT: many persons think that they are exercising with high intensity because they are running a bit faster than usual ๐Ÿ™‚
Sorry… Below your max… is not your max! Being slightly out of breath doesn’t mean that you are anaerobic. It’s still Interval Training, but not High Intensity Interval Training ๐Ÿ™‚
 
 

Build Your Own Workout Plan

If you want to build your own plan, keep in mind that the usual ratio between full intensity and low intensity is 2:1, for example, 30 seconds of sprint followed by 15 seconds of slow running.
We mention running here, but any classical aerobic workout can be adapted to Interval Training: running has my preference but rowing, cycling, weight-training or CrossFit are fine too. The high intensity parts should be at your maximum exertion, for instance short sprints at full speed that you try to maintain during a fixed time and which leave you *totally* exhausted.

My Preferred HIIT Workout for Beginners

We all have to start somewhere, don’t we? ๐Ÿ™‚
Here is my recommendation.
1) Warm-up: 5 minutes – don’t skip it!
2) Max intensity exercise: the core part obviously. Sprint for 30 seconds, then walk or run slowly for 60 to 90 seconds. It’s far from the 2:1 ratio, even from 1:1, but believe me, this could be the “shortest” seconds of your life ๐Ÿ™‚ In the beginning, even jogging instead of walking during the recovery phase is a challenge… if you did it right!
Start with 4 repetitions and increase step by step, up to 8 or 10.
3) Cool-down (at the end of your exercise, not between sprints!): jogging at low pace, 4 to 5 minutes – don’t skip it either!
Based on your physical condition, try to do 2 or 3 (max!) HIIT workouts per weeks for 8 weeks, and then give your body a break for one or two weeks.

Next Level: The HIIT Pyramid

You will love it ๐Ÿ™‚
1) Warm-up: 3 to 5 minutes.
2) Climbing up the pyramid: high intensity runs lasting longer with each repetition: 30 seconds, then 45, 60 and finally 90 seconds.
3) Recovery time: always 1 minute at low intensity, but don’t exceed 1 minute even if you’re exhausted. Remember that the goal is to maximize your total anaerobic time. Your heart rate will decrease a bit, just enough to allow another run at max heart rate, without oxygen supply to your cells.
4) Going down the pyramid: High intensity runs that decrease with each repetition: 60 seconds, 45 and the last one, 30 seconds.
5) Cool-down: the best part ๐Ÿ™‚ 5 minutes.

Any Alternatives to HIIT Workouts?

Yes, a famous one is called Fartlek which comes from Sweden and means ยซ speed play ยป.
Fartlek sessions last 45 minutes to one hour and the difference with HIIT is that there is no fixed time for maximal intensity and recovery. How come? Well, imagine that you want to surprise your body so that it will be stressed and burn fat as never before! I remember that we had such torture sessions at school and we all hated it ๐Ÿ™‚ย  Our teacher was using a whistle to let us know when to sprint, when to recover, and for what period of time. Honestly, a few years later (!) I have to admit that this is probably the best way to use Fartlek: if you follow the instructions of a teacher or friend, your brain doesn’t know what will happen next and believe me, when your brain starts panicking, your body is ready to burn anything for energy ๐Ÿ™‚

Similar to Ephedrine

By the way, Fartlek makes me think of ephedrine: in both cases your body has a “fight-or-flight” response where adrenaline, noradrenaline and cortisol are released into your bloodstream. In fact, in many sports you can go Fartlek without knowing it. Take football or soccer for instance: you don’t know when and how long you will have to sprint. So if you want to brake the routine in your HIIT workouts, find a weight loss buddy and try Fartlek together! It’s fun and *really* effective at fat burn.

Safety First

As you know now, HIIT is a killer when it comes to fat loss.
But clearly it is not recommended to people having a poor physical condition or diseases, especially heart diseases of course. The risk of injuries is higher, and workouts of this nature (high intensity leaving you exhausted again and again) require strong physical and psychological resources.
If you think that the bar is too high, no worry: start with low or moderate aerobic exercises. You will have huge health benefits, as confirmed by this medical study. You will lose weight, especially if you add an EC stack to your cardio training, and later you might consider trying a short HIIT session (no more ephedrine in that case!). That’s exactly what I did, years ago ๐Ÿ™‚

Remember, the name of the game here is not “just” losing weight, it is to lose fat (not weight) and to keep it off definitely.

Keep in touch,
-Mike Budd

Copyright http://ephedrinewheretobuy.com

HIIT Benefits for Fat Burn, Lose More in Less Time

I get many questions about HIIT benefits for fat burn, with or without ephedrine, so let’s detail a bit.

HIIT benefits for fat burn

Just in case: HIIT stands for High Intensity Interval Training.
In terms of weight loss, HIIT seems ยซ too good to be true ยป. Bodybuilders and other athletes love it because they can spend less time with cardio sessions ๐Ÿ™‚

 

What Is HIIT Exactly?

As the name suggests, it’s a physical training made of short intervals of high intensity exercise followed by longer intervals of moderate or even low intensity exercise.

Is HIIT Really Effective for Fat Burn?

Yes, Interval Training and especially High Intensity Interval Training is probably the most efficient physical activity for fat burn, as proven by several medical studies since years. The most famous one has been conducted in 1994 by Angelo Tremblay et al.: ยซ Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism ยป which stated than ยซ the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the Endurance-Training program ยป. Another research made by Gibala et al. concluded that 2.5 hours of sprint interval training resulted in the same biochemical changes in muscle than 10.5 hours of endurance training. See what I mean?

Why Is It So Effective?

I won’t to go into details, here it is in 2 words: it has to do with your metabolism and energy consumption during and after your session.
When stressed by maximal effort, your muscle will start a chain reaction: it will use glycogen as fuel and will break it down to produce glucose, glucose produces pyruvate, and pyruvate associated with oxygen will produce water and carbon dioxide and release energy โ€“ this is known as the Krebs cycle.
Now a refresher about aerobic and anaerobic exercises: aerobic means with the use of oxygen for energy needs during your exercise and anaerobic means that your oxygen demand is higher than your oxygen supply during a short period of time.
To come back to our point (chain reaction initiated by your muscle at highest intensity) you see that oxygen is used by pyruvate, but in case of shortage of oxygen (thus anaerobic) carbohydrate turns short rapidly (because pyruvate ferments into lactate, you know, this burning sensation in your muscle) and then the interesting part: the last available energy resource now is fat cells! Your body has to increase the fat metabolism in order to destock your fat and use it for energy.

HIIT Benefits for Fat Burn: #1

How does that link to HIIT? well, HIIT is the best possible way to maximize the total time spent in the anaerobic mode. In fact, when you alternate high-intensity muscle effort with recovery periods, your total anaerobic time is much higher than compared to a one-time period at maximal effort (remember this lactate “burning feeling” that stops you very rapidly โ€“ try to sprint at your max speed and you will see how much distance you cover, compared to a succession of short sprints followed by short recovery periods).

HIIT Benefits for Fat Burn: #2

This one is a blessing: anaerobic exercise builds additional muscle mass. Cool ๐Ÿ™‚ This is very important in case of diets for weight loss, where usually people lose essentially their muscle mass, which is key to burning calories even at rest. Which leads us directly to the next point.

HIIT Benefits for Fat Burn: #3

It has to do with something called EPOC: excess post-exercise oxygen consumption. Medical studies have shown that HIIT increases the Resting Metabolic Rate (RMR) for the next 24 hours, way longer than with a steady-state aerobic two-hours run. In other words: your HIIT session is shorter than your run but the fat burning effect will last longer.

HIIT Benefits for Fat Burn: #4

HIIT will improve your VO2max, which is so famous by runners and represents your maximal oxygen consumption.

HIIT Benefits for Fat Burn: #5

Again based on medical research, HIIT has been shown to suppress appetite more than low intensity exercises.

HIIT Benefits for Fat Burn: #6

And we stop here: the effects of HIIT on metabolism result in a significant reduction of insulin resistance and a better glucose tolerance, thus preventing type-2 diabetes.

Conclusion

Let’s sum up these HIIT benefits for fat burn:
with High Intensity Interval Training you build muscle, you stay longer in the anaerobic mode which in total burns more fat than long aerobic exercises, due to a higher Resting Metabolic Rate in the next 24 hours. Other positive effects: VO2max improvement, appetite reduction and various improvements on metabolism.

The only drawback I see is that it is very demanding: if you’re not exhausted after your session, it was not high intensity. Most overweight people would be wise to start with low intensity cardio sessions and see how it goes after a few months, before thinking of HIIT.

Last point: do not mix HIIT and ephedrine, it would be risky for your heart, especially if you train in excessive heat.

-Mike Budd
Copyright http://ephedrinewheretobuy.com

Running Fast, My Weight Loss Results

I decided some months ago to lose weight the hard way, by running fast and without ephedrine.ย  Now it’s time to give you a feedback.

Running Plan: Faster, Harder

Losing weight by running fasterI don’t know where to start…
OK, let’s see the running plan first. Each running session is approximately 1 hour at moderate pace when the goal is cardio training, and 45 to 50 minutes when we train in the so-called “threshold” zone to increase our speed. Yes, we are running even faster now… This is due to two new colleagues, young, trained and running really fast, who push us to raise the bar and honestly I am reaching my limits ๐Ÿ™

Our running route is always the same so it’s getting a bit boring but on the other hand it’s good the have the same reference each time (to see immediately how we performed on this session) and also it’s good to exercise outdoors instead of running on a treadmill.

Quick Impressions

Of course I stopped the running sessions when I was on vacation with my family in Japan and South Korea and I started again the first week back in the office.

Running fast without ephedrineLesson learned: when you start again, you have the feeling to start from zero… It has been as hard as the first time, months ago. I don’t know why but it seems that your body doesn’t remember all the efforts you’ve done before and you have the feeling you’ve lost all the benefits ๐Ÿ™ Plus the fact that we are running faster! These young guys will kill me ๐Ÿ˜‰ I know it’s a stupid ego thing but I can’t help it, I have to show them that I can do it. And my secret dream would be to beat them! To wait for them after the finish line, me relaxed and them exhausted, I would ask them “Is it ok? Should I reduce the pace and wait for you next time?” Hmm, stupid but so good ๐Ÿ˜‰

OK, seriously now. The good news is that you “recover” quickly: after a few running sessions only you reach again the level you had before the break. I had the same body/muscle aches as in the beginning, but only during the first two sessions, then it went fine. So my recommendation: either don’t stop running during your vacation ๐Ÿ˜‰ or if you have a break (something like one month), don’t be surprised or discouraged when starting again, don’t let down, just stick to your running plan and it will be fine after a few sessions.

Weight Loss Results: Mixed Feelings

To be honest my bathroom scale didn’t show much difference until now ๐Ÿ™
I have probably increased my muscle mass (legs) but frankly I have no impression of fat loss. Especially in the midsection… I know from experience that you can’t target a specific body part for weight loss: when you really burn fat, you lose it throughout your entire body. I’m not really disappointed but still. All these efforts and this stupid scale can’t see it?

OK, let’s be positive now.

  • I know that increasing my muscle mass is the good direction for future weight loss: it will increase my metabolism and I will burn more throughout the day, with or without exercise.
  • Another positive aspect is that I got several feedback from people around who saw a difference ๐Ÿ™‚ Probably from the face, because I essentially got feedback from colleagues who don’t see much of my body except the face ๐Ÿ˜‰ I have kept the same clothes so I guess the global appearance didn’t change, it has to be a slimmer face, maybe less roundness from the cheeks and jawline?

Next Step: HIIT

HIIT instead of cardio to burn fatOur next step in this running plan is to introduce some HIIT (High Intensity Interval Training). The rest of the running team wants to increase speed as a primary goal, well, for me it is fat burn! I know all the weight loss benefits that come with HIIT so I agreed with the plan, even if I didn’t tell them about my true motivation! Regarding speed, it’s always good for the ego to know that your stats have improved but I have no special ambition to win races so I don’t care ๐Ÿ˜‰

What I appreciate with the coming HIIT sessions is that it will boost my fat loss results with less time running: I already experienced it successfully years ago, your metabolism gets a serious boost not only during the running session but 24 hours after, you still burn fat at high rate. The last good point is that it’s the right moment to do it, as I don’t take ephedrine currently: no ephedra, no EC stack, nothing ๐Ÿ™ Believe me, the temptation is high… I resist because I want to go to the end of this experience (first time for me) to see if I can get the same results as I got years ago with ephedrine and running at (very) low pace. The good point of doing it without ephedra is that it allows me to take part to the coming HIIT sessions. Knowing the risk of side effects when you combine ephedrine and HIIT I would never take such risk and that would mean running at my own pace, far behind the rest of our team, it would be hard to explain…

Conclusion So Far

No change at this point, losing weight that way is really hard. If you compare it to the fat burn you get with ephedra and cardio, it’s a no-brainer. Wait and see…

That’s it for the moment! Next time I will tell you about my new plan regarding diet: I really want to boost this fat burn and the quickest way is to combine a smart diet to these exhausting running sessions.

And I also have to do a special post on my running watch because I love it ๐Ÿ™‚

Keep in touch,
Mike Budd

Copyright http://ephedrinewheretobuy.com