How To Burn More Fat With High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a good way to burn more fat. This exercise is useful to increase the development of fast twitch fiber. Many non endurance athlete use HIIT to improve their muscle memory, speed, and power.

HIIT Burns Calories 24 Hours A Day

In 1996, sport science form Baylor College of Medicin in Houston reported that subjects performing HIIT on stasioner bike increased their fat burning capability. The burning itself lasted 24 hours.

HIIT Lowers 2% of Body Fat in 8 Weeks

A study conducted by East Tennessee State University in 2001 proved that subjects who did an 8-week HIIT were able to lower their body fat as many as 2%. While other subjects without HIIT weren't able to lower any body fat.

8 Week HIIT Programme

Phase 1 Week 1-2

Sprint : 15 seconds
Powerwalk : 60 seconds
Repeat them for 14 minutes
Conclude with a 15 second sprint

Phase 2 Week 3-4
Sprint : 30 detik
PowerWalk : 60 detik
Repeat them for 17 minutes
Conclude with a 30 second sprint

Phase 3 Week 5-6
Sprint : 30 detik
Powerwalk : 30 detik
Repeat them for 19 minutes
Conclude with a 30 second sprint

Phase 4 Week 7-8
Sprint : 30 detik
Powerwalk : 15 detik
Repeat them for 20 minutes
Conclude with a 30 second sprint

To avoid injury, remember to warm up first 2-5 minutes prior to HIIT. Separate warm up and HIIT so you can exercise as scheduled above. Hope you like it.

5 Reasons Why Maintaining Ideal Weight Can Be So Hard

Don't get it wrong, but maintaining body weight is as difficult as losing it. There are several reasons why maintaining ideal body weight can be such a hard task to do. The followings are 5 reasons behind it.

Body is Programmed to Feel Hungry

Naturally, you always feel hungry. Hunger is a sign that you're lack of energy. When it happens, the only thing you want to do is eat in large portion which ends up in added body weight. The solution to this is have meals in small portion whenever you feel hungry. Make sure that your menu consists of complex carbohydrate and protein. This way, you'll feel full longer.

Body Weight Influences Metabolism

Less weight means less calory needed by your body to keep body weight. The point is, when your weight decreases then the need of energy to keep cells and tissues alive is also decreased. So, adjust your calory need based on your gender, age, and weight.

Your Body Gets Used to Exercise

When you do certain move in the gym, naturally your body will study that move and it will become get used to it. This is why you should increase your workout weight and intensity. Increasing weight and intensity in the gym are also good to help fat burning.

Reduce Calories Too Much

You need calories as energy source. Reducing calories intake means losing weight because energy comes from fat will be used. On the contrary, if the amount of calories intake is more than it's used, then you can expect more body weight. The best choice is to consume calories as your body need.

Eat at Restaurant Often

You must received invitations for dinner at a fancy restaurant. Beware that everytime you eat outside you tend to consume unhealthy foods. Doing this too often can trigger obesity and diabetes. So be careful.

Maintaining ideal body weight requires consistency, just like when you try to lose it. Living a good-healthy lifestyle is the key.