I’ve been at the same gym for about 3 years now, and a lot of the same people are there from when I first started going. And a lot of the guys are lifting pretty much the same weight as they were 3 years ago. They’re a little chubbier, and a lot less muscular.
People talk about progressive overload and like to sound like they’ve got a great training routine going, but they aren’t progressing at all. Their workouts are stagnant, their body’s have become used to what they’re doing in the gym and they haven’t gained a pound of muscle or lost a pound of fat in a decade! Read the rest of this entry »
Take your fat loss to the next level, and save time while you’re at it with high intensity interval training (HIIT).
The idea, like the free workout I’ve given you guys on the top right corner, is to be as intense as possible in as short of time as possible, in doing so, you burn more fat in less time, and the effects on your metabolism can last up to 24 hours after you’ve finished training.
I’ll do a circuit of 4-5 exercises for a minute each, rest, then repeat 3x which takes a maximum of 15 minutes. But I also switch things up quite a bit to get some variety in there, also to push myself as I get in better shape or begin to plateau.
Try doing each exercise for 30 seconds, with a 10 second rest in between, and repeat for 10-15 minutes or 1 minute of intense exercise and 30 seconds rest and so on…
Studies have shown that 2.5 hours of HIIT produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits as well. HIIT also boosts your metabolism for the following 24 hours due to excess post-exercise oxygen consumption.
I’ve told you what the benefits are but try them out for yourself.
Circuit:
High knees
Burpees
Mountain Climbers
Jump-rope
Frog Jumps
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