Looking to lose some weight? You are not alone. The Center For Disease Control estimates that one adult out of every three are obese and of every five adults, three are overweight. Simply put, there are far more simple ways to gain weight (tasty foods) than there are to lose it. One reason we struggle so much with losing weight is because we are taking the wrong approach to weight loss. We assume that traditional cardio is all we need to do in order to lose weight. The truth is, cardio alone may not be enough. With that in mind, we take a look at a form of exercise that is considered far better for weight loss. In particular, we will define High Intensity Interval Training (or HIIT for short) and how can it help you.
High Intensity Interval Training
HIIT shortens a traditional workout and adds periods of intense cardiovascular activity, providing your body with the physical exertion it needs to kick your metabolism into overdrive, burning more calories as a result. This effect was first found in studies which demonstrated HIIT to dramatically improvement the number of calories burnt during a workout, in comparison to traditional cardio. Furthermore, HIIT also improves the length of time after a workout that your body spends in a heightened state of calorie burning. Which means not only are HIIT programs short (lasting 10-20 minutes) while also burning more calories during the workout then traditional cardio, but HIIT also increase your metabolism significantly more than cardio throughout the day.
What Does A High Intensity Interval Training Program Look Like?
Basically a HIIT program is comprised of a couple to a few exercises that are performed with low resistant (low weight) at a high amount of repetition (10-20). When performing these exercises you perform them one after each other, then after all the exercises are completed you will have a one minute rest. Afterwards you repeat the process, until the end of the program.
For example a HIIT program can look like this:
Barbell curls at 10kg for 10 repetitions.
Squats with no weight for 20 repetitions.
Overhead barbell press at 10kg for 10 repetitions.
Rest for 1 minute.
Repeat 10 times.
High Intensity Interval Training Is Easy To Plan
HIIT can be added to just about any workout, regardless of the type of exercise(s) you wish to perform. The important thing is to stay healthy and make sure that you are not pushing yourself too hard. If you over train, you run the risk of spending a greater amount of time waiting to recover or even worst injuring yourself in the process.
As a quick rule, try to under estimate your potential when planning or following someone elses HIIT program. As a HIIT program requires a lot of stamina and bursts of energy, often people will assign weights to be lifted based on their currently lifting capacity. For example if they normal lift 15kg barbells in the exercise ‘barbell curls’, then in a HIIT program you will be looking at lifting 5-10 kg instead.
High Intensity Interval Training, Diet & Supplements
While HIIT is more effective at burning calories than traditional cardio, just performing HIIT alone won’t guarantee weight loss. Instead it is best used in conjunction with a well thought out diet and a fat burner supplement like Body Effects. Not only will a planned, well thought-out diet help restrict the amount of calories you intake, increasing your odds for success, but also a fat burner will help reduce those hunger craving and increase your energy levels throughout the day.