What is HIIT ? Will HIIT really make you lose fat, burn fat and gain muscle? HIIT or High Intensity Interval Training will involve doing exercise with high intensity at a level that is straining and stretching you a little bit then you will have a rest and recovery period then repeat the process again. High Intensity means it all depends on you and your level of fitness. For example your intense interval could be
sprint for 100 yards
jog for 2 minutes
walk around the block quickly for beginners
HIIT is not limited to running and can be applied to many sports like bicycling, swimming, weight lifting, etc. Interval Training is a contrast to the steady state. A steady state would be like jogging for 30 minutes while in interval training you jog for 2 minutes then walk for 2 minutes - then rest and recovery then repeat as many times as necessary. Studies have shown that HIIT workout can be better that steady state workout because it gives faster results, fewer workouts each week, and shorter workouts. Some HIIT methods include:
HIIT - QUICK AB WORKOUT
TABATA method
Turbulence training
Little Method
HIIT workout are intense so you should start slowly and build your way up. Before you start the exercise program or any for that matter you should first consult your doctor if it is recommended for you and always warm up before you start your exercise.
Does beer alone truly give you a beer belly and the answer is no! They found that drinking beer alone does not cause this so-called beer belly. We have all seen it it sort of look like a Santa Claus look hanging out. So what exactly is a beer belly? A beer belly is fat that accumulates inside the abdominal cavity called visceral fat, intra-abdominal fat, we call it enlarged fat of the omentum and what's causing it is when you drank too much beer and on top of that is what you are eating when you are drinking that beer. This intra-abdominal fat has a lot of negative impact on your health. All that extra fat releases cholesterol affecting insulin levels, it is putting pressure on your inner organs. It is releasing cholesterol into the bloodstream and what that does is that it clogs your arteries and causes heart attacks so we should do everything that we can to prevent a beer belly. Beer belly was coined the term because it is the beer belly lifestyle that leads to abdominal fat. What's interesting is that you can pinch the fat around your belly, the fat underneath your skin.
Beer belly aka visceral fat can not be pinched because it is deep inside the abdomen. It is the toxic goop surrounding organs. To get rid of the fat is about making better decisions while you're having a beer. Making healthier choices on food like choosing baked food over the fried ones, whole wheat pizza with veggies on it rather than regular old refined flour. Pick the choices that when your drinking the beer it's what you eat with the beer make the right choices.
"An apple a day keeps the doctor away", and three apples a day might help keep the pounds away. Why is Apple an amazing SUPER FOOD? Because apple contains some of the amazing ingredients. 1. PECTIN Pectin found in apples helps your body prevent too much fat absorption. Pectin also suppresses your appetite and keeps you full for a longer time period so you will not overeat and gain the extra pounds. 2. HIGH FIBER CONTENT Before your meal, eat an apple 15 to 30 minutes prior so you will feel satisfied and eat less. 3. LOW SODIUM CONTENT Where sodium goes, water follows. If sodium is high, it will attract and hold water. Excess amounts of sodium in the body will cause fluid retention. 4. LOW CALORIE CONTENT Delicious foods with low calorie and filling can help manage weight. 5. RICH IN ANTIOXIDANTS, VITAMINS AND MINERALS A delicious fruit packed with nutrients can help with your weight management. 6. HIGH WATER CONTENT To maintain high metabolism it is imperative to have a good supply of water (this is what really helps in weight loss and weight management). 7. LOW GLYCEMIC INDEX Foods under this category are slowly digested which helps raise blood sugar in a manageable and gradual way because this foods are slowly absorbed and stays in your digestive tract longer. Low glycemic foods curbs your appetite and controls your hunger cues helping with weight management.
Who doesn't want to have a TONED AB? Just a whole bunch of workouts. Most people you know have stories of their efforts to shave off a few inches from their waistline. To know how to get rid of your belly pooch, check out these steps: 1. CUT BACK ON SALT! Too much of the SALT can make you look bloated and puffy because salt retains water in the body. Stay away from processed foods because most of these contain sodium, which is commonly used as a preservative. Go for fresh food or fruits. You'll see a difference in your waist circumference within days after cutting on salt. 2. STAY AWAY FROM FOOD OR SUPPLEMENTS THAT WILL GIVE YOU GAS OR A BLOATED STOMACH. Use non-lactose food or ingredients if you are sensitive to lactose. You should also not consume alcohol and caffeine ever. Protein helps build muscle. 3. SLEEP AT LEAST THE RECOMMENDED EIGHT HOURS EVERY NIGHT. When you're sleepy, you'll probably have nasty cravings in your body. You will more likely want to eat greasy and salty food when you lack sleep because your biorhythm is not activated and it produces more ghrelin triggering your cravings for sugar and other fat-building foods. You'll see the difference in your belly immediately as long as you didn't binge the day before. 4. EAT SMALL FREQUENT MEALS DURING THE DAY, BUT MAKE SURE THAT YOUR TOTAL CALORIE INTAKE IS WITHIN THE RANGE RECOMMENDED FOR YOUR BMI. Eating frequently helps keep your metabolism fired up all day, helping you burn more fat. You can snack in between meals, so you end up eating five small portions during the day, which also helps keep your stomach from increasing in size that will give you that muffin-top look. 5. DO HIIT EXERCISES DURING THE DAY. You should engage multiple muscle groups and work your cardiovascular system. You can do planking, for example, jumping jacks, if your knees are in good condition. Also, jogging in place at a quick pace for two minutes then rest for about a minute before starting the two-minute exercise all over again. 6. YOU CAN ALSO SIT ON THE FLOOR WITH YOUR LEGS OUT IN FRONT OF YOU AND PRESSED TOGETHER. Make sure your back is straight. Then, while seated and with your arms bent at a 90 degree angle, swing your arms to and fro, as if you're running very fast. Your elbows should swing all the way back and to the front so that your hands are almost touching your cheeks. Swing fast and briskly for about 30 seconds, so you feel your derriere is nearly off the ground. Squeeze your abdominal muscles inward while doing this in order to support your back and maintain stability. Rest for about a minute in between repeats and work your way up to swinging for a full 60 seconds. You'll be surprised at how sweat-inducing and tummy-punishing this routine is, even when you're not on your feet. Adding strengthening exercises like planking, push ups, and leg lifts to your exercise regimen is one way to practice the PROVEN WAYS TO LOOSE YOUR BELLY POOCH WITH GUARANTEED RESULTS!
Having a lean belly will lead to a healthier, longer life. So when we measure around our waist, we're really measuring the subcutaneous fat. You need fat that will hold your organs closely packed together, that's healthy but when your fat starts to increase more that it should, this is what most of us are dealing with, all the excess fat surrounding your organs, the visceral fat, which is basically a toxic goop which can be called an alien invader. So let's discuss here what's happening inside the abdomen and why having a LEAN BELLY is such a key to GOOD HEALTH. You're walking around with too much abdominal fat, the visceral fat as shown from above picture is just sitting there and it truly is toxic goop encircling all your organs and is increasing inflammation. It actually secretes chemical that increases inflammation through out your body but it also affects your cardiovascular system. It increases your blood pressure over time among other things. And as all these parameters changing in your abdomen, the visceral fat is doing other things like increasing production of Interleukin-6 chemical which further increases inflammation throughout your body and as this happens something else really interesting is occurring. Your metabolism is being governed by this excess body fat, adiponectin is affected and what does it do when you don't have enough of it? You store MORE BELLY FAT! It's a vicious cycle to poor health. Your livers are overwhelmed with cholesterol and it leads to plaque build up in your arteries. When you get plaque build up what happens next, oftentimes, you will be rushed to the E.R. from FATAL HEART ATTACK and everyone always says what could I have done differently. The answer is NOW you've got to TARGET your EXCESS BELLY FAT.
Belly fat leads to
heart disease,
cancer,
stroke,
arthrtis,
Type 2 Diabetes and
Sexual Dysfunction
Studies show that when you get rid of your belly fat and develop a leaner belly
you will actually be smarter
you'll sleep better
you'll have a healthier heart
better sex
Even more, less money spent on medical bills and more money to travel the world. That is why now is the right time to shrink our waists.
Most of us think we only put fat in our fat cells if we eat too much. But as the book "Good Calories, Bad Calories" explains it, your fat cells are like rechargeable fuel cells, every time you eat you store fat. In between meals, fat comes out of your fat cells to provide the fuel for your muscled and organs. If you're naturally thin it's because you have efficient fat cells. Fat goes in quickly and it comes out easily. Your body doesn't need much fat because the little bit of fat you do have is a reliable source of fuel. If you are predisposed to be fat, it's because you have greedy fat cells. When you eat you tend to store calories as fat instead of burning them and when your other tissues need those calories, the fat comes out slowly if it comes out at all. The end-user of the food that we eat are individual cells. It doesn't matter if it goes in our mouth, if your cells don't get it we start starving at the cellular level and so you do exactly what your body is telling you to do, YOU TEND TO EAT MORE! It means that you're not getting fat because you eat more, you're eating more because you're getting fat. Most of us weren't born with greedy fat cells but we can certainly make them that way. Eating too much carbohydrates will raise your blood sugar level. Since high blood sugar is toxic, your body releases insulin to bring it down. But your body can only burn a little bit of sugar at a time. So, what happens to the rest of it. Your storage sites for carbohydrate are limited. We've got unlimited storage places for fat so the body just keeps converting the carbohydrate to fat and after bringing down your blood sugar your insulin does its other job. It will tell your body to STORE FAT! When you have a healthy metabolism it only takes a little bit of insulin to start bringing your blood sugar level down and then everything goes back to normal but over time that can change. The cells can become resistant to the effects of this little insulin. In essence when that happens, insulin is talking but the cells are not listening and they don't get the message and they don't do what they're suppose to do and so your body does what it has to do. It starts producing more insulin before it reached a point where your insulin is high that use to keep your blood sugar low and you're not getting any sugar and when that happens it starts to drive stuff into the fat cells then YOU GET FAT!
