High intensity interval training (HIIT) is so effective that it doesn’t need to be done every single day. In fact, you can incorporate a session of HIIT in your normal workouts without having to deviate too much from your training plan.
Let’s look at a few ways to add some HIIT in your normal workouts.

1. Short bursts of speed during the cardio sessions

Let’s assume that you love your steady state cardio and spend 45 minutes on a stationary bike. While steady state cardio does burn calories during the workout itself, once you get off the bike, the calorie burning will taper off and stop.
HIIT, however, will raise your heart rate into the maximum heart rate zone. When this happens, your body will enter a state known as excess post-exercise oxygen consumption. Your body will be in calorie burning mode for hours after the workout session ends.
That means, you’ll burn more calories overall and lose weight faster. To incorporate HIIT into a normal steady state cardio session, you only need to ‘go hard’ during the last 10 or 15 minutes.
Following the earlier example, it will mean that during the last 10 minutes of your stationary bike session, you will go all out and give it your best effort. So, you will cycle as fast as you can for 1 minute and rest for 1 minute. Do this 5 times and your last 10 minutes will be exhausting.
You’ll be perspiring like crazy. Your heat rate will be up and you will be in fat burning mode for 10 to 14 hours. This is how you add HIIT to a normal cardio session. It could be a treadmill session or swimming. Whatever it is, the last 10 or 15 minutes MUST be executed with maximum effort. There must be no gas left in your tank.

2. Short HIIT bursts during weight training

The same applies to weight training/resistance training. Instead of slow, controlled repetitions, spend the last 10 or 20 minutes doing reps as fast as you can with good form. It’s important to note that you must NEVER sacrifice form for speed. Jerky, haphazard reps might leave you injured and they’re just not effective for building strength.
With good form, you may wish to do your push-ups or deadlifts or lunges with speed and minimal rest between sets. If you do lunges at full-speed for 45 seconds, you’ll rest for 15 seconds and move on to the next exercise and so on. Try and keep it a full-body workout.

3. Twice a week will do

If you’re doing steady state cardio 4 times a week, just remove 2 sessions and replace them with HIIT workouts. For example, steady state on Monday, HIIT on Tuesday, rest on Wednesday and Thursday. HIIT on Friday and steady state on Saturday.
The HIIT sessions are so draining and effective that you only need about 2 or 3 sessions a week to get in shape. In fact, even if you got rid of all 4 steady state cardio and stuck to two 20-minute HIIT sessions, you’d probably get the same results or even better. You could do resistance training on the other two days.

4. Do the right exercises

Focus on compound movements like pull-ups, snatches, mountain climbers, deadlifts, squats, lunges, etc. These are exercises that work several muscle groups at once. If you create a set with 4 or 5 of these different exercises and did them fast with minimal rest, not only will you get a cardio workout but you’ll also train and tone your muscles.
HIIT done in this manner is very effective. Truth be told, HIIT sessions that use resistance training are more effective than those that only use cardio. You’ll be killing two birds with one stone.
Women need to focus on muscles like the thighs, butt and arms. These areas are especially important if you wish to develop a lithe and toned shape that looks attractive in whatever you wear. So, focus on compound exercises.
Bicep curls and calf raises are isolation exercises. No matter how fast you do them, they’re not going to be as effective. The load and intensity of your HIIT workout will determine how effective it is. So, incorporate HIIT in your training regimen and watch your performance improve and your excess pounds melt away in no time at all.

4 Ways Women Can Incorporate HIIT in Their Workouts

Latest Update: Thursday, December 13, 2018

The Benefits Of Swimming For Fitness

Swimming is one of those exercises that’s hard to hate, since it’s gentle and yet fun at the same time. Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? There are many fitness benefits that one can get from swimming. If you’re not convinced, keep reading.

Swimming Is Great Cardio

Swimming requires a lot of energy and burns a lot of calories thanks to the fact that, when you swim, you need to move your whole body instead of just your legs or your arms. Swimming works your body and heart the same way any cardio workout, such as dancing or running, would. So if you take up swimming for your fitness, you will work your heart and boost your metabolism at the same time. To get the most out of swimming, it’s best to carry out interval training where you do high intensity sprint swimming alternated with easier workouts. This way you’ll push your body hard but will be able to do so for a longer period.

Swimming Is Great For Strength Training

WOMENS-SWIMMING-3Not only is swimming good for a cardio workout, swimming challenges the muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder – just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes, since the water resistance provides a good workout without giving stress to the injured body parts.

Swimming Is Great For Everybody!

The great thing about swimming is that everybody can do it and enjoy it. It’s suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming too, since the water gives good support to their body and they can stay fit without worrying about injuring their back or joints. It’s also a great activity for you to do with your family: you can have fun together and stay healthy at the same time. If you bring little kids along to the pool, though, be sure to always keep an eye on them to prevent any accidents.

Benefits of Swimming

Latest Update: Thursday, December 13, 2018

Busting Weight Loss Myths


There are many myths about fat loss out there that could derail you before you even begin. Recognizing what they are can go a long way toward helping you reach your own fat loss goals. Here are 5 myths about losing fat you need to ignore.

1. Diets Don’t Work
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Sure they do!
Practically all diets work, at least in the short term. And diets should only be for the short term.
You can take off the excess weight pretty quickly with an effective diet.
But you KEEP the weight off with a LIFESTYLE change!
2. Going Extremely Low-Calorie is Bad
Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy.
3. I Just Want To Tone Up
I’ve always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That’s it.
4. Light-Weight High-Rep Training Is The Best Way To Burn Fat
It can be effective, if done correctly. But if you don’t work hard, you won’t see results.
The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.
5. You Can Never Eat Your Favorite Foods Again
Just not true. Of course you can. Can you eat whatever you want, whenever you want? No! But that doesn’t mean you can never have ice cream, or pizza, or potato chips again. Just in MODERATION.

5 COMMON WEIGHT LOSS MYTHS

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Latest Update: Thursday, December 13, 2018