- HITT (High Intensity Interval Training): Before you get discouraged, you don’t have to be an athlete to do this. ANYONE can, including you. The key is to exercise in bursts-go as fast as you can for a specific timed interval, then slow down. The goal is to raise your heart rate high enough to burn fat. But you don’t have to keep it there. With HIIT your goal is to exercise in peaks and valleys: go hard and fast, then go slow till you almost recover, then do it again. You only need about 15 minutes per day. If you are an exercise novice, HIIT is perfect for you. You’ll find it pretty easy to raise your heart rate.
- Pace yourself/time your bursts: If you are new to this, I suggest you start with 2 minute bursts followed by a 3 minute cool down. Repeat for a total of 3 rounds.
- Go as fast as you can: Be kind to yourself, it takes time to build tolerance. Only go as fast as you can.
- As you get used to it, increase your burst interval, and decrease your rest interval.
- Eat: Absolutely do NOT starve yourself. You need calories to burn fat. A great body is 80% what you put into your mouth. Eating the right foods will help you shed those unwanted pounds. Food is a necessary part of living. Eating the right foods is a habit that needs to be cultivated. While a diet or a cleanse may give you a jump start on weight loss, real, lasting change comes from good eating habits. 5 Proven Ways to Lose Weight and Keep it off!
- Drink Water: not diet sodas, not juices, nothing with artificial sweeteners. Recent research revealed that artificial sweeteners contribute to weight gain. Can’t Lose Weight?
- Supplements: I always get asked about supplements. There is more anecdotal data than research study data available to us. If you do take supplements be sure to talk to your doctor about them.
- Start a probiotic: Intestinal bacterial plays a very important role in bloat, belly fat and weight loss. A good probiotic helps re-establish the right kinds of bacteria in the GI tract
- Apple Cider Vinegar: ACV has been proven to decrease cravings, help curb appetite, and lower blood glucose levels after carbohydrate consumption. Mix 1 tablespoon in 8-10 ounces of water and drink. Do not consume undiluted vinegar as it may cause injury to the esophagus.
- Other supplements including Garcinia Camborgia, Green tea extract appear to have a relatively safe profile and may help with weight loss. Always consult your doctor before starting any supplements
Exciting news for HIIT fans came out this week. If you have ever done high intensity interval training (HIIT) you have known it in your bones: HITT delivers the best bang for your time. New research published this week in Cell Metabolism reveals it actually slows aging. In addition to making cells more responsive to insulin, i.e. decreasing the chances of diabetes, making you look fabulous with highly toned muscles, it is the best way to exercise if you want to slow down the aging process!
HIIT-High Intensity Interval Training involves a series of short, intense workouts interspersed with short pauses all rolled up into one exercise session.
For newbies, High Intensity Interval Training involves a series of short, intense workouts, with short pauses all rolled up into an exercise session. For example, sprinting up a long flight of stairs, pausing for a minute, then doing a set of squats, resting for a few seconds, then doing a set of jumping jacks. There are lots of gyms, and exercise studios using the concept with great results: Crossfit was founded on this principle. Newer exercise studios like Orange Theory Fitness have adopted and adapted 1 hour workout sessions using the HIIT principle. You don’t have to join a gym though to practice HIIT, all you need is a pair of sneakers. You can find exercise routines for free on apps like codyapp.com or make your own circuit if you have a little more experience.
HIIT is a great way for everyone, from couch potato to elite athletes, regardless of experience, body composition, fitness level to exercise. Beginners choose a level of difficulty, but quickly advance as they build and tone. Intermediate and elite athletes can always find greater challenges to push through.
Is there such a thing? Yes, in fact!