Best Way To Build Muscle

Posts Tagged ‘hiit’

I’ve been a fan of HIIT and interval training for well over a decade. HGH, your natural fat burning hormone is greatly sped up, as well as your metabolism, and this lets you get rid of much more fat on the body than simply dieting will. None of this is news to those familiar with interval training. A thing that is not always known however, is that when you do interval training, you are better able to do endurance exercise.

Great Results With The Interval Training Study

The Journal of Applied Physiology had a study published in 1995, where they divided 16 participants into two groups. For two weeks, eight of the people did sprint intervals, and the other eight people did nothing at all. Both groups were tested for endurance capacity, before and after these two weeks. They found that the interval group doubled their “endurance capacity” in this short time period!

Better Endurance Benefits Than Endurance Exercise

So we know that HIIT (High Intensity Interval Training) has been proven to increase endurance more than people who do nothing, but what about people who do endurance exercise? The researchers say that the result of their interval study is…”comparable to or higher than previously reported aerobic-based training studies of similar duration”. The subjects in their study, increased their endurance capacity more than an endurance study…where the participants did endurance exercise for a total of 20 hours in two weeks (2 hours per day for 5 days each week).

15 Minutes of HIIT vs 2 Hours of “Regular” Cardio?

When thinking that endurance exercises themselves, have less benefit to increase endurance than by doing HIIT, it is quite mind boggling. For many people out there, this is a huge paradigm shift. The facts of the study hasn’t become widely known, but the information isn’t new at all. Even now, when I go to the gym, I hardly ever see anyone doing interval work. It really is mind boggling! We have known for 15+ years that HIIT is superior to burning fat…and for the past 5 years that interval training may be one of the best ways to increase endurance.

How Can Endurance Athletes Benefit?

If you are an endurance athlete, then to get the most benefit from your workout, you have to use endurance exercise. To be able to withstand the pain that comes from endurance exercise, the tendons and muscles must be strengthened. What I would recommend is a mix of intervals along with your endurance training. In this way, you can get a great benefit from using both exercises.

How Does This Help Everyone Else?

After I do HIIT, I can get more fat burning going on, by doing a little steady state cardio. This also conditions my body and joints a bit for sports that require me to run for extended periods. With an absence of body aches for the next two to three days, I can run for 20- 30 minutes. But, I only do this 1-2 times a week now. When what you are after is slimming down, then there isn’t great need for extended periods of steady state cardio.

If you are working out to burn fat quickly, it is important to train hard in high intensity interval training, or HIIT, as well as with intervals and circuit training workout routines. The problem is knowing how hard should you push. There’s an art to discovering your perfect workout intensity for interval training.

Below, Are the Methods I Suggest if You Are Trying to Maximize Fat Loss or Increase Your Muscle Definition

Usually, I try to divide the strength training part of my workout from the fat loss part. For muscle definition, I recommend brief low volume strength training with heavy weights. This kind of exercise will give you defined, firm muscles. Strength training is usually the easy part. With any workout, the calorie burning, fat loss portion is the most intense and difficult. It is best to include an intense fat loss routine into your workout at least three times each week. You can use any method of circuit workout or strategic interval that you want, including HIIT and body weight circuits.

A Low Intensity Workout Doesn’t Create an “After Effect”

Most of the time when I’m at the gym, I don’t see people employing proper intensity with their fat loss workouts. If you’re taking a break until your next interval, a treadmill is fine – but otherwise, it’s a total waste of time. In all honesty, a low intensity cardio workout won’t burn enough calories to make any real impact on your physical appearance.

Too High of an Intensity Level Is a Negative As Well

If your workout is too hard and intense, you are very likely to “overcompensate” by resting more than normal after the workout. You need to pretend like your workout never happened without compensating with extra rest to get the best fat loss results. Working out hard and then sitting on the couch the rest of the day because you are tired, is not a good fat loss strategy.

Is Your Fat Loss Workout the Right Intensity?

Pay attention to what is called the “HGH Flush”. I forget who coined this term, but this is just an indicator of a good fat loss workout. If your skin is slightly red and hot to the touch and you are out of breath after your workout, then you have achieved the HGH flush. Do you recall your high school gym coach making you run laps and force you to keep going until you ran out of breath and you felt like you were on fire? Your body releases a higher amount of HGH, a fat burning hormone, than usual during this HGH flush, indicating that your metabolism is increased.

Operate on the “Edge” of Your Comfort Zone

A big mistake I see personal trainers making with their clients is pushing them too hard too soon. Once, I was told that I was going to get a workout designed to ‘kill me’ by a personal trainer. Um…no thanks. This workout intensity is usually referred to the ’sweet spot’. As you get in shape, you can gradually push yourself harder. If you are forced to overcompensate with more rest than normal, then back off a bit your next workout.

Turbulence Training is a superior muscle building plan that calls for short but intense workouts 3 times a week, and changes the details of the plan frequently, to keep your body from adapting while stimulating rapid fat loss and muscle growth. The Turbulence Training plan was designed by Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS) and body builder. Craig is a professional writer in addition to all his experience and training in muscle building. Craig has published articles in Men’s Fitness, Oxygen, Maximum Fitness, and other magazines.

The Turbulence Training program is based on research that shows high-intensity interval training (often called HIIT), along with lifting heavy weights, is a better and more efficient way to build muscle and lose fat than long, boring cardio routines and lifting light weights with lots of reps. The program tells you exactly how to build muscle and lose fat, while working out for only 45 minutes a day, three days a week, from the privacy of your own home. A typical Turbulence Training workout might look something like this:

• 5 minutes of warm-up
• 15-20 minutes of strength training
• 15-20 minutes of interval training
• 3 days a week

As you can see, a Turbulence Training workout is far shorter than the typical gym workout. Just because they’re short, don’t think they’re easy. Turbulence Training is not a muscle building plan for the lazy. These short workouts are very intense, and you’ll want to work your way into them gradually if you aren’t already in decent shape.

Besides the relative shortness of the workouts, a major benefit of the Turbulence Training muscle building [program. For many people, the biggest drawback of traditional workouts is that they get boring after a while. In this system, you are required to change your workout once a month. This prevents your body from getting acclimated to the stresses of the program, which would eventually cause you to stop making progress. And since you only work out three times a week, you only do a particular workout 12 times before doing something new. Few people can get bored after only 12 short workouts.

You get a lot of value when you buy Turbulence Training. When you buy this package, you not only get the Turbulence Training program, but you also get a load of additional health and fitness information that isn’t part of the core muscle building plan. For example, there’s a one-hour MP3 audio talking about the details of the program and Craig’s philosophy on fat loss, and a20-minute workout plan designed for “the World’s busiest dads,” guys who are so busy they can’t fit the regular Turbulence Training plan into their dense schedules.

If a gym membership doesn’t fit into your life, or you don’t have the time for long workouts or working out every day of the week, you may have just found the muscle building plan that will change your life. The Turbulence Training materials explain each workout in full detail, and include photos illustrating the exercises, so you won’t be left trying to puzzle out how to do a particular exercise on your own. Can you squeeze three, 45-minute workouts into your week? If so, you can burn fat and build lean muscle fast with this muscle building plan. In today’s busy world, where we’ve all got too much to do and too little time, Turbulence Training is an ideal way to attend to your fitness without blowing up the rest of your life.

Click here to learn more about how to build lean muscle fast and burn fat using the Turbulence Training muscle building program. To read about other fitness programs, visit: http://GetFitAtLast.com.