High-Intensity Interval Training, often represented by the acronym HIIT, is really a big deal. HIIT training is the ideal and most effective replacement for underachieving endurance cardio. High-intensity interval training has been regarded for years now as one of the best ways to burn calories and maintain muscle mass while encouraging a long-lasting metabolic effect post-workout.
As a matter of fact, in studies, HIIT is 9x more effective at burning fat than endurance cardio.
More often than not, I have talked about HIIT workouts made up only of interval sprints. Today I would like to discuss HIIT training with resistance machines, but not to be confused with High-Intensity Resistance Training, or HIRT, which I will write about shortly.
HIIT Provides the Following Benefits
Burn more calories than endurance cardio
Burn more fat than endurance cardio
Increase power
Increase speed
Increase muscle density
Improve anaerobic endurance
Improve aerobic endurance
Speed up metabolism for more than a day and a half
When you seriously set out to lose belly fat it’s a lot of hard work and requires optimizations to your lifestyle habits. Although regular exercise can trim and tone other parts of the body, for many individuals, an excess stomach can be very stubborn. Fortunately, one of the best types of exercise for losing belly fat is running. There are also some small tweaks that can be made to your regular running regimen to provide a sustained boost of fat burning.
Interval Training is simply THE most efficient form of cardio you can perform. You can get pretty much ALL the benefits of longer-duration cardio but without the long duration. Moreover, you don’t get the boredom, you don’t spend all your time doing it, and you don’t have nearly the risk of overuse injuries.
In a Nutshell:
Low-intensity exercise is defined as working at a heart rate of about 60 percent to 65 percent of your maximum heart rate (equal to 220 minus your age; thus, if you are 20 years old, 220 minus 20 is 200 maximum heart rate).
High-intensity exercise is defined as working at about 75 percent to 85 percent or more of your maximum heart rate. Using the example of 200 as your maximum heart rate, working at 60 percent of it would be 120 beats per minute. Eighty percent would be 160 beats per minute.
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
The category Your Health Questions attempts to take a more proactive approach to answering your questions so that everyone can benefit from the Q & A.
Scott wrote:
“First off very good site, very informative.
I am 33 5-11 170lbs. I just went from a split where I was doing 30 min low intensity cardio after the work out. I have been enjoying the full body workouts; I feel I get more out of it.
I am trying to maintain the muscle I have and get more ripped toned. Should I keep doing a low intensity cardio session after my work out or should I move to HIIT or some sort of other interval training on the off days?
I always read cardio after lifting or in the am is the best. So will I still burn fat doing cardio on the off days? Help!!”
Response:
First off, thank you for the kind words. I’m glad I can help someone with my babbling.
Second, I agree with you about full body workout routines. I find full body training to be far more effective at stimulating all kinds of gains than a traditional split routine.
Now, regarding your cardio questions, I have a couple responses and then I will discuss my reasoning:
My opinion is that you should focus more on high intensity interval training (HIIT) than on aerobic cardio.
If you insist on doing aerobic cardio at the same time as weight training, then it should be performed after weight training, but then you have to accept the drawbacks of doing cardio after weight training.
If you insist on doing aerobic cardio, not at the same time as weight training, but on the same day as weight training, it should be performed in the morning, on an empty stomach.
If you insist on doing aerobic cardio on a non-weight training day, then you have 2 choices:
in the morning on an empty stomach – to maximize fat loss
any other time of the day – used as active recovery
If you plan doing HIIT, it should not be performed before a workout.
Cardio in general works best when performed 8-10 hours before or after weight training, or on a separate day.
I don’t HATE endurance cardio. I’m trying to give it a chance, albeit a slim chance.
It has its purpose in workout routines, especially for those who are untrained, obese, or have health complications that make high intensity training dangerous. But I can’t just blow off the continually mounting evidence (for the past 15 years) that high intensity interval training is optimal for fat loss and for developing speed, power, muscle, and even endurance!
For many years now, hardcore trainers have been touting the superior effectiveness of high intensity intervals for fat loss. But still, trainers, athletes, housewives, couch potatoes, televangelists, martial arts instructors, teachers, doctors, and pretty much anyone outside of the ‘hardcore trainer’ group suggests that if you want to lose weight you have to either walk everyday or jog for at least an hour a day 4-5 times a week. Wake up people!
For many of us the hardest part about working out is motivation. This could be due to the fact that you haven’t made fitness a priority; when you’ve always got something more important on your plate it’s all too easy to put your health on the back burner.
Or maybe you’ve been exercising diligently and you’re simply not seeing the results you want, a situation that can be frustrating and discouraging.
It could even be that you simply don’t find your exercise routine particularly challenging or fun.
Whatever your reasons for skipping the workout day after day, the truth is that you need to find ways to get motivated, and interval training can provide you with several benefits that might just move you to get your butt off the couch and into gear.
Here are a few benefits of interval training to consider: (more…)
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
PX90 suggests that a ninety-day weight loss regime jumped into with both feet will start you on your weight loss journey. The program implies that shocking yourself with the first 30 days of their system will get your metabolism going, and because of the results you see, you will be gung-ho for the rest of their ninety-day program.
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
You may already of heard of P90X (other names: Power 90X, X90 Workout, and PX90) either by way of TV and radio commercials or word of mouth. And you may be intrigued by the numerous reports of success enjoyed by people who have shed unwanted pounds, and by the images of people who have used the P90X program to work their way to a toned and attractive physique.
The collection of articles I will be presenting delves into the potential of the P90X program and whatit has to offer you as an individual. I consider it my job to provide sufficient information in this series to answer any and all questions you might have about P90X. (more…)
This guest article was written by Adrienne Carlson, who regularly writes on the topic of pharmacy technician certification. Adrienne welcomes your comments and questions at her email address: [email protected]
I enjoyed going for a jog early each morning, for about a month or so that is.
When it started to become boring and monotonous, I discovered interval training. So I varied my routine to sprint and then jog for 300 meters and 100 meters respectively.
It kept me going for a while, but then, I began to lag and find excuses not to go.
There’s no doubt that it’s one of the best ways to lose weight and improve fitness, but if you want to stay the course with interval training, you must find ways to make it more interesting.
And to that end, here’s what I did (and what you can do too) to make interval training more interesting and more effective:
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the 
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