How do you make impressive changes to your body? You want to lose those extra pounds and get that sculpted, lean healthy 6 pack body. Many of you are probably thinking you have to spend endless hours on a treadmill or other cardio machine, right?

This isn’t necessary. Shorter durations of high intensity interval training also called HIIT produces faster more substantial results over long duration moderate intensity cardio workouts. Studies have shown that people doing high intensity interval training workouts have lost significantly more body fat compared to people doing low intensity long duration workouts. Fat burns quicker with high intensity training because you end up burning calories long after your work out is finished.

HIIT training is so effective because it revs up your metabolism which will cause your body to burn more calories. So if you want the fastest way to burn fat and speed up your results, start condensing your workouts using high intensity interval training instead of long, slow boring cardios like you’ve been told in the past.

Now that you have heard of these benefits and how it can positively effect you, try this with your next workout and see the improvements.

Here are 3 different examples of HIIT workouts….

Variation 1 – BASIC Warm-up for 3 to 5 minutes. (cycling, jump roping, treadmill etc.) Exercise to high intensity for 1 minute. Then exercise with low intensity for 1minute. Repeat 6 to 8 times. When finished cool down for 5 to 7 minutes

Variation 2 – The Build Up Warm-up for 3 to 5 minutes. (cycling, jump roping, treadmill etc.) Exercise with high intensity for 30 seconds then 1 minute of low intensity. Exercise with high intensity for 45 seconds then 1 minute of low intensity. Exercise with high intensity for 60 seconds then 1 minute of low intensity Exercise with high intensity fro 90 seconds then 1 minute of low intensity. Then Reverse the high intensity…. 60, 45, 30 When finished cool down for 5 to 7 minutes

Variation 3 – The Challenge Warm-up for 3 to 5 minutes. (cycling, jump roping, treadmill etc.) Exercise with high intensity for 2 minutes then 30 seconds with a even HIGHER intensity Followed by 2 minutes of low intensity. Repeat 3 to 6 times.

If your thinking this seems too difficult, remember you go at your OWN high level of intensity. Slow down a bit if you can’t make it through the intervals. You want to go at a pace where you can complete each interval without having to go crazy with them. Then as you get stronger increase YOUR intensity. Keep challenging yourself.

Here is an example… if you usually work out on a stationary bike at level 6 try taking your level up to level 9 during the high intensity interval and then take it down to a lower level during the low intensity interval.

Great success to you all!

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With the New Year comes the old tradition of making resolutions.  For many people, those resolutions include taking better care of themselves and losing weight.  We have heard time and time again that to lose weight you need to cut your calorie intake and increase your calorie burning capacity.  So if we don’t want to starve ourselves, we need to offset our calorie intake by doing the one thing that will help burn fat faster — exercise.

Any kind of exercise burns calories while you’re doing it, but the most potent and long-lasting fat burners are created after strength training.  That makes your muscles your body’s best bet for optimum fat burning.  So now the question is, how do we add more muscle instead of just maintaining what we have?  The answer is exercise — strength training in particular, but also cardiovascular and flexibility training.  All three components of exercise are needed to burn fat optimally.

Exercise increases your metabolism so that you burn fat at a higher rate than if you didn’t exercise and reduces your appetite.

Exercise stimulates the release endorphins, the chemical that makes you feel good.  When released, endorphins give you a sense of control which help to decrease the need to eat out of control.

When you exercise and burn fat, you lose the extra weight that puts stress on the joints in your body.  You’ll feel less pain in your knees, hips, back and ankles and will help you feel good about exercise so that you will have the desire to exercise more.

Muscle is the primary energy consumer for your body.  By regularly doing strength training, you create more muscle mass and muscle mass is what you need to help you burn fat.  More muscle means your body uses more energy (burns fat) and stores less fat.  And that makes it a more efficient exercise for burning fat than cardiovascular training.  As you age, your muscle ages too and loses a little bit of the proteins that make up your muscle.  Exercise rebuilds and maintains proteins and muscle mass to prevent weight gain as you age.

A good program to follow would be 30 minutes of cardiovascular exercise a day (such as walking) to rebuild stamina and strength-based proteins and 30 minutes of strength/resistance training a week to rebuild strength-based proteins (two 15-minute sessions or three 10-minute sessions each week would be a good start).

So this year, resolve to be good to your body, do the one thing to lose weight — exercise (especially strength training) to burn fat faster.

We all know that metabolism refers to the way our body uses the calories from the food we eat and breaks them into energy. Probably, you may also know that our metabolic rate decreases with age at about 5-10 percent every decade. However, do you know that you can keep your metabolism at optimal levels for several decades? By keeping your metabolism at an optimal level, you will be able to burn fat faster and obtain a leaner body.

Here are 6 proven steps to get you started.

1. Interval Training

Your metabolism usually returns to its normal state soon after a moderate aerobic workout. To help your body burn more calories long after your workout, you can add interval training to your routine. Interval training is where you add bursts of high intensity moves into your workout. For example, if your current routine is jogging, add a 30 seconds sprint every 5 minutes. If you are on the treadmill, add 1 minute incline every 5 minutes. Research has shown that high intensity interval training burns more fats compared to consistent aerobic exercise.

2. Have Your Breakfast

To succeed in weight loss, you need to eat your breakfast. Studies show that your metabolic rate slows as you sleep and the process of digestion can rev it up again. Again, remember that if your metabolic rate is high, you have a better chance against the fats. Of course, you should have a healthy and balanced breakfast while you are at it.

3. Lift Weights

Believe it or not, weight training can help burn your calories fast. This is because an increase in muscle tissue causes a corresponding increase in our metabolic rate. Adding weight training to your cardio routine will boost your metabolism as a result of muscle growth.

4.Drink Water

Drinking water can help increase your body calories burning capability. When your body is dehydrated, your body’s ability to burn calories decrease by 2 percent each day. One study even found that metabolic rate can increase by 30 percent after drinking half a litre of water.

5. Keep That Body Moving

If you are able to, divide your workout into 2 20-minute sessions. Your metabolism will probably rev up for an hour after each workout. This means that you will burn more calories than if you had just one session. If your schedule does not allow, go for 5 minutes of activity instead such as climbing stairs or brisk walking. A 5-minute walk every hour can mean an extra 200 calories burned each day.

6. Get Enough Sleep

Without getting enough sleep, your body may lack the energy to do its normal everyday functions and this includes calories burning. In addition, many people who lose sleep may feel hungry despite having enough food intake. This could be due to the fact that sleep loss has been shown to affect the release of cortisol, a hormone that regulates appetite. So if you can, get 6 to 8 hours of sleep every night.

As you can see, these 6 steps are not difficult to implement. Apply them in your daily life and you can expect more energy and a more beautiful body in you.