LOSE FAT FASTER BY REDUCING CARDIO AND TRYING HIIT

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LOSE FAT FASTER BY REDUCING CARDIO AND TRYING HIIT
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HOW DOES HIIT EXERCISE BURN FAT?

• Now that were well into New Year resolutions for
  2016, many people are trying to determine whats
  the best way to lose fat. Many people tend to
  believe that cardio is the most effective way to
  lose weight running, jogging, swimming. But many
  personal trainers beg to differ. High-intensity
  interval training (HIIT), also called
  high-intensity intermittent exercise (HIIE), is a
  form of exercise that alternates between hard,
  short periods of anaerobic exercise and rest
  periods. HIIT workouts are anywhere from five
  minutes to a half an hour.
• First, its important to understand how to burn
  fat. To burn fat, you must have a deficit of
  calories into your body compared to calories
  burned. The idea behind increased HIIT exercise
  is that your body keeps burning fat even after
  youve finished your workout. Because you are
  pushing yourself at such a high heart rate, your
  muscles dont oxygenate fast enough and your
  metabolism continues to work to replenish this
  deficit. Also, by elevating your heart rate,
  youre strengthening your heart and building up a
  cardio tolerance.

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• Besides burning fat, HIIT preserves your muscles
  by stimulating muscle growth. Muscle cells burn
  more fat than regular cells and oxidize fats
  therefore, the more muscle you have, the more fat
  you will burn. Cardio helps to speed up fat loss,
  but many people neglect to add strength training
  to their routine, which sometimes can have the
  reverse effect and lead to muscle loss. If youre
  not in shape, then long duration cardio will
  increase your cardiovascular fitness. HIIT will
  burn more fat and increases your cardiovascular
  fitness more than long-duration cardio does.

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How to Exercise Using HIIT

• Because HIIT can be stressful on the body, its
  important to push yourself but not over-do it. A
  good guide is
• Start your workout with two to three minutes of
  warm-up, followed by five minutes of stretching.
• Do 10 to 30 minutes of HIIT.
• Do two to three minutes of cool down, followed by
  five minutes of stretching.
• HIIT can be practiced both in and out of a gym.
  If youre exercising on a machine, its important
  to choose a resistance that allows you to control
  your speed you want to be able to achieve a
  sprint. All your favorite cardiorunning, jump
  roping, bikingcan be replaced with high knees,
  fast feet, or an exercise that will get your
  heart rate up fast.

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HIIT Exercises You Can Try

• Think heart rate, heart rate, and more heart
  rate! The main objective of HIIT, and why its so
  effective at burning fat, is to get your heart
  pumping! Try the following exercises to replace
  your typical cardio session.
• Sprints Outside is better, but if you must use a
  machine, a treadmill is best. Alternate between
  one-minute jogging and half a minute sprinting.
  Do this for fifteen minutes.
• Jumping Jacks A great way to engage many muscle
  groups and get your heart rate pumping. Stand
  straight, with your arms to your sides and feet
  apart. Then jump with your feet out to your side
  while your arms go above your head. Do five sets
  of two minutes or the time of three of your
  favorite songs.
• Jump Squats Incredibly effective way to build
  muscle. Stand with your feet shoulder-width
  apart. Move into a regular squat, engaging your
  core, and jump up explosively. Be sure to land
  with body back into the squat position. Thirty of
  these will have your quads burning.

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A Fast Fat Burning Alternative

• Try high intensity interval training as an
  effective fat burning tool in your fitness
  toolbox. You can reduce the amount of cardio in
  your exercise routine and increase your free time
  with time-efficient HIIT workouts. Theyre easy
  to add since you dont need any equipment, they
  can be done anywhere and they require less time
  to achieve the same calorie burn as steady pace
  cardio exercise. HIIT pushes your body as hard as
  you can go, peaking your metabolic rate and
  helping to strengthen your body. Like all forms
  of exercise, your HIIT workouts should get harder
  the longer you do them constantly push yourself
  to do better or more than the previous time.

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Questions? Comments?

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