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High intensity interval training program for weight loss

04

Oct 2016

High intensity interval training program for weight loss

Today I want to talk about a type of workout that I think has the most benefits overall compared to other types of training and has amazing results for weight loss.

Aerobic exercises burn a lot of calories but can push your body in catabolic state which causes your body to lose muscle and decreases your body’s metabolic rate.

Weight training increases your body’s muscle mass and metabolic rate, but it doesn’t burn as many calories.

Here comes HIIT or High intensity interval training, which burns tons of calories, builds muscles, pushes your body into anabolic state increases metabolic rate and has fantastic results for weight loss.

I try to do my HIIT workouts as regular as possible and really feel like something is missing when I don’t do them for some reason.

Human body needs exercise in order to maintain health and performance. Many studies have shown, that regular physical activity prolongs life, boosts immune system, burns fat, prevents degenerative disease, has a therapeutical effect mood disorders like depression and anxiety and has an overall impact on your wellbeing.

The problem of our modern life is that we don’t actually need to do regular physical labor and we don’t need to hunt for our food or run from predators as our ancestors did for thousands of years. Most of us live comfortable lives with little or no exercise in our daily routine. We drive to work, buy our food nicely packed, dishwasher washes our dishes and water runs out of pipes straight into our kitchen. We have made our lives pretty easy and there is nothing wrong with it, but our body needs regular physical activity.

The other problem of our modern life is also a chronic lack of time. Even if we would like to go running, climbing or playing sports we often don’t find time to do those activities. We work long hours in the office, we commute back and forth from where we live to where we work and all that is before you have children, once you have children you don’t even have time to go to the bathroom.

Why am I explaining all this? As there is a lack of time we need to find a way to get the most out of our training in the shortest amount of time. I am not saying you don’t need to do anything else than HIIT, but most of us don’t have time to walk for 2 hours a day even though this is highly beneficial. HIIT or high intensity interval training will give you the most benefits for weight loss in the shortest amount of time. It will boost your anabolic hormone production such as human growth hormone (HGH) and Testosterone, and decrease your stress hormone levels. It will speed up your metabolism for many hours after your workout, which is really helpful for burning more calories throughout the day. A 20 minute long HIIT workout 3 times a week will have a great impact for weight loss and on your overall health and physical performance. You will get even better results if you are do HIIT together with Intermittent fasting 16/8. There is no other workout out there that can deliver so many benefits in such a short amount of time dedicated to it.

What is a HIIT workout

HIIT workout as any kind of high intensity activity, usually somewhere in between 20 seconds and one minute that brings you in anaerobic state in a short time frame alternated with low intensity intervals usually somewhere between 1-2 minutes long. HIIT type of workouts can be applied to running exercises, squatting or other types of high intensity training. This kind of workout allows you to achieve maximum performance for short bursts and the low intensity intervals allow for your body to recuperate and prepare for the next interval of high intensity. This method of training has been proven to have more benefits than doing other kind of workouts.

Anaerobic training

Anaerobic literally means without air. Your body can provide enough energy in all out efforts, where your muscles don’t receive enough oxygen, for up to one minute. For the first 15 seconds little lactic acid is being produced and even short rest periods can provide a full recovery. After about 15 seconds lactic acid starts to build up much faster and about after 30 seconds this becomes very taxing on your muscles and nervous system and your body needs much longer to recover.

Aerobic training

Aerobic means with air, that means that you can provide enough oxygen to your muscles to operate. This are usually activities that are longer than 3-4 minutes and the fatigue remains relatively low as long there is enough oxygen to provide the energy.

The most basic HIIT workout

To give you an example of a typical HIIT workout that everyone can easily understand I will present you the sprints intervals I really love to do as it is one of the most basic workouts you can think of and you can do it everywhere.

Sprints intervals: you should find a long straight path you can run easily without having to watch your step. Try to measure about 200 meters from a starting point and remember that location. Warm Up appropriately as the name high intensity training already tells you this is a high intensity training and you should be properly warmed up before you start your intervals. I usually do a slow run first, flex a little, than do two slow and relaxed 200 meter “sprints”. When doing this slow sprints you should do it really relaxed so no actual sprinting just a fast paced run which you are comfortable with. After you are properly warmed up I do about six to ten 200 meter sprints and walk normally back to the starting point (some people prefer to run slowly, but you need a little more distance that way as you will not be ready to do a proper sprint again after 200 meters of jogging, so you can run another 100 meters in the opposite direction from your starting point and then run back). Sometimes I alternate it a little by doing some shorter and some longer sprints and mix it up a little so I don’t get bored.

This is probably the simplest and most basic way of HIIT workout, but there are many different options and there are a lot you could do also at home.

HIIT workouts plans

Warmup: as already discussed it is essential to be properly warmed up before doing any workout especially a HIIT workout.

Simple warm up routine:

  • Jog in place for 30 seconds
  • 20 jumping jacks
  • Jog in place for 45 seconds
  • 30 jumping jacks
  • Rotate your hips 8 rotations in each direction

A beginners HIIT routine:

5 rounds of:

  • 15 burpees*.
  • 45 seconds of rest

*The burpee is a full body exercise used in strength training and as a HIIT exercise. The basic movement is performed in four steps and known as a “four-count burpee”:

Begin in a standing position.

  1. Drop into a squat position with your hands on the ground. (count 1)
  2. Kick your feet back, while keeping your arms extended, then do a push up. (count 2)
  3. Immediately return your feet to the squat position. (count 3)
  4. Jump up from the squat position (count 4)

If you want to take it a step further you can use light weights 3-10 (depending on your gender and physical shape) pounds and do the same exercise with a pair of dumbbells in your hands

Biggest benefits of HIIT

Lose weight: you will be burning calories for hours after your workout

After your HIIT workout, a process also known as EPOC (Excess Post-exercise Oxygen Consumption), or the so called ‘afterburn’ effect, begins in your body.

This is basically just a process of increased oxygen intake to correct the body’s ‘oxygen debt’ brought about by the performed HIIT workout.

The more intense the exercise performed, the greater this ‘oxygen debt’ becomes – note the word intense, not longer.

Your body increases oxygen consumption to restore itself to a resting state.

To reach a resting state again, it needs to restore hormone balances, replenish phosphagen stores, carry out cellular repair and oxidize built-up lactic acid.

Carrying out all of these chemical processes requires energy and where do you think your body is going to get this energy?

A time saving workout

As we have already mentioned a HIIT workout can provide all of its benefits in a really short time, you really don’t need to be sweating for hours, 20 minutes three times a week will give you most of its benefits for weight loss.

Any type of HIIT will give you similar results

Recent studies have shown that even different types of HIIT workouts produce same benefits. For example doing regular running sprints or sprints performed on a bicycle will give you same results. Any type of HIIT workout will push your body into weight loss state.

It is great for your heart

HIIT has great benefits for your cardiovascular system as it elevates your heart rate for short periods of time. Unless you are already suffering from some sort of cardiovascular disease you should perform HIIT workouts on a regular basis. Please read who needs to consult a doctor before performing any kind of HIIT workouts at the bottom of this article.

It increases muscle mass

You must put a heavy load on your body in order to get into an aerobic state. This increased load is highly beneficial for building muscles. The entire process also elevates HGH and Testosterone levels which are the two biggest muscle growing hormones in your body.

No equipment needed

You don’t actually need any equipment to perform your exercises, you can do sprints outside or even do it indoors doing burpees as we have described it above. All you need is some good will and consistency and you can achieve great results.

Is HIIT safe?

Anyone should consult a doctor before performing any type of high intensity workouts. There are certain risk groups who are should take extra care.

You must consult your doctor before doing HIIT if:

  • You have been told by your doctor that you should only do physical activity recommended by a doctor because you have a heart condition
  • You currently have prescribed medications for your blood pressure or heart condition from your doctor
  • You currently pregnant or have given birth in the last 2 months
  • You feel any sort of pain in your chest when you do physical activity
  • You had any chest pain in the past month when not doing physical activity
  • You lose your balance as a result of dizziness or you have ever lost your consciousness or collapsed
  • You have a bone or joint problem (eg  back, knee, or hip) that could be made worse by exercise

 


Do You Believe You Can Make Money Online?

25

Aug 2016

Do You Believe You Can Make Money Online?

The money we make and where it originates is becoming diverse. A lot of us may not be in a position to be with just one company until we retire. The need for more control of our lives might be one reason or being laid off may impose a change. One of the consequences of this, and maybe something that you are undertaking also, is the number of folks interested to start a business online. The methods for making money online are many and there is a good deal of information available. The way you believe could be the most crucial component in truly becoming successful online. In this article, we will explore the attitudes you need to acquire to be profitable online.

In starting a venture online, you must know why you are doing it. If you have a clear idea of what you want to attain, this can get you going and keep you on track. The kind of life you desire or the job you dislike could both be a driving factor in what you want to do. The more sure you are about what you want, the better your chance of making it happen. It will not always be uncomplicated, so you must find ways to focus on your goals. Some people make use of a vision board which is simply a board with images of things you wish to achieve attached to it. Every day, you must envision exactly what it is you want to accomplish.

Remaining focused is the next thing we will examine now. A home office and being your own boss is something you may have dreamt of. Maintaining your focus is crucial since the lack of structure can be distracting at first. The one thing that many new starters do is they try to get to know too much straightaway and move from one idea to another. Other internet marketers are only too pleased to lure you away from what you need to be doing. Try prioritizing what you do to make certain you are progressing and finishing the tasks you need to do. It is too easy for the day to have passed and discover you have really done nothing.

If you desire to be a success online, you have to keep in mind that you are building a business. You want to build something you can sustain whilst making some quick money for your present needs. How you connect to people is critical to any business and you should aim to create a loyal customer base. For example, if you are developing an email list, always remember that you are dealing with real human beings. If you help someone attain their aspirations and goals, there is a good chance you will also attain yours. This is a great mindset to have and one that is often woefully inadequate.

If you want to make money on the Internet, it truly comes down to desire and a dedication to take consistent action.

Many people today are turning to the Internet in order to try to earn some extra money in order to cover their bills. People are flocking to the Internet without understanding how much work they have to invest. It is not as simple as most people think. The reality is that for the most part, it takes hard work and you will have to invest time in order to be successful online.

You have to find out if running an Internet business is the perfect choice for you. If you are one of those folks who believe you can simply put up a web site and people will come and buy your products, stop now. Much like any business, you take out what you put in. If time is rare because of your current job or family obligations and you can’t spare a couple hours everyday to invest, this will not work out for you.

For people who know that it will require work and are ready to put in the time, setting up your own online business could be very advantageous. If you’re still reading, we will show you how to get started.

The first thing that’s needed is your own site or blog. I am sure you have seen those web sites promising you money without even creating your own website, while it’s possible, if you want to do it the right way, you need a site. Letting people know who you are will be a major key in your internet business, and having your own blog or site will help you establish your reputation.

Generating money from your blog or web site is now what you want to begin considering. You can use Adsense and place the ads on your web site to start making some money almost instantly. Although you can pull in some money with Adsense, if you want big money with them you need loads of traffic. Affiliate marketing is another great way to begin earning profits from your web site. By using affiliate marketing, you can really pull in enough money to replace your current income. Wouldn’t it be nice to close a sale from a banner on your site or blog and earn $50 or more and not have to do anything for it? Clickbank is a great place to get started with affiliate marketing.

Now for the difficult part, you will need to begin building traffic to your web site or blog. If you truly desire to generate money, you have to have steady traffic to your website. When nobody looks at your website or blog, there is nobody to click links or sell anything to. One way to start receiving the web site traffic you need to survive is to use PPC. When you employ pay per click methods, you have to pay to get people to your site, whether they buy anything or not. What this means is each time a person sees your PPC advert and clicks on that advert, you will have to pay for that visitor. And when you are new to Internet marketing, this can truly add up quickly if you don’t know what you’re doing.

But for folks on a budget, there are gratis traffic exchange programs. There are numerous free programs online that can help you obtain site traffic. These free traffic programs can be found in any search engine and they genuinely can be a great way to start generating the traffic you need.

As long as you know that this is not a set and forget type of thing and that work is needed, making the extra money that you need can be accomplished by working online with your own online business.


Why Hire An Internet Marketing and Advertising Company

25

Aug 2016

Why Hire An Internet Marketing and Advertising Company

When it comes to promoting your company online, you might have considered hiring an internet marketing and advertising company. Because of the importance of marketing and time and effort it takes, hiring someone to do it for you can be a good idea. Not only will it allow you more time to work on your business instead of worrying about marketing, you’ll also benefit from having an internet marketing and advertising company working on your campaign.

Unless a person spends a great deal of time keeping up with internet marketing techniques, it’s very difficult to stay abreast of new ideas and methods of marketing. An internet marketing and advertising company however, makes this their business, so they always have the latest and best information when it comes to marketing a business online.

A long-term campaign with an internet marketing and advertising company will probably be a considerable expense. But before you discount it based on cost, consider the value of what you’ll receive rather than the dollar amount you’re putting out initially. A good internet marketing campaign can offer returns far and beyond what you spend-of course, it wouldn’t be worth it otherwise. But the returns you’ll receive from expert advice and promotion from an internet marketing and advertising company won’t start and then stop, they should continue for some time.

If you’re already in an established business and your numbers need a boost, hiring experts shouldn’t be too much of a hardship. You already know that the money you put into advertising and promotion flows back to you many times over, and you probably have more capital available to enter into such an agreement. If you’re just starting out in business, consider the money you spend on good promotion and advertising now a very vital expense. If you can get started out on the right foot getting your brand recognized in the right way and in the right places, you’ll have overcome one of the hurdles everyone starting an online business has to face.

Working with an internet marketing and advertising company doesn’t take you out of the promotion equation. Usually it’s more a partnership than a simple delegation of promotional tasks. Once you together decide which direction to move in, then the company may handle many of the day to day promotional activities like blog posts, social networking and social bookmarking, for instance. But not before you along with them have decided which aspects of your business to focus on, and which market to target.

Working with the experts, especially in the beginning, can also be a learning tool should you ever want to get more involved with your business’ internet marketing and promotional efforts. Or you can have staff who work with them closely and learn the many techniques that they use to best market your company. Then you can take back some of the promotional tasks should you want to, or should you want the internet marketing and advertising company to focus on another area of your business.