5 Secrets To Help Get The Most Out Of Your HIIT Workout

 The HIIT workout works and everybody wants to get started with this program but not everyone is in the kind of physical shape that can handle such High intensity, not at first anyway. If you are considering adding this to your current workout schedule and you are not already in great condition the following advice can help you start the program without burning yourself out and becoming discouraged.

#01. 
Keep it slow. It is okay to start at a pace that is not as frantic as other people are. You can do 10-30 seconds of full on high intensity work alternating it with the same or more rest if you need it. it may take a bit of time to build your self up to the point that you can handle it for longer stretches of time. You could also start out with a full 30-40 seconds of work followed by 60-90 seconds of a less intense type of exercise.

#02. 
It is all about the amount of "excess post exercise oxygen consumption", which in weight training circles is simply referred to as EPOC. This is what makes the weight come off so quickly using the HIIT method. The action we are talking about here takes place after you have left the gym and begun to relax. While you are watching television or even while you are napping. The more intense the workout the longer the period of EPOC. The more you put in the more you get out. Go all in.

#03. 
It is important that there be a marked difference in the speed and intensity of the different intervals. The rest interval will make your body better able to sustain the level of intensity needed to get the great results possible with is form of training. You can slow down to a walk if it will help you get the energy back to get back into a very high intensity interval again.

#04. 
Intensity is about power not just speed. If you are using a treadmill and the resistance is low it will be easy to make those intervals but add an incline or other form of resistance and you have just upped the weigh loss ante. When you do this for a sustain period of time you will greatly improve the EPOC intervals of even your simple aerobics workout.

#05. 
If you are of the opinion that eating is wrong before you exercise then you don't know HIIT. Research proves that the level of intensity improves if you eat before your HIIT workout. The fact that you have more fuel to burn could have a lot to do with it. As you have found out the higher the intensity the longer the fat burning will continue after the workout.

These are just a few ideas to help you get the most out of your workouts. Remember easy does it when you first start this program and keep yourself fueled. One last thought is that in addition to fuel you need to also remain well hydrated.

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Up Your Training Intensity With HIT

 Are you tired of your current workout routine? Does the thought of doing another chest workout this Monday kill your motivation? Have your muscle or strength gains stalled? If you answered yes to any of these questions, don't worry because you're not alone. The human body is a fickle beast that adapts to training without continual variation. If you're seeing diminished gains or need a change of pace, you should consider bumping up your intensity through the HIT method.

High Intensity Training (HIT) is a form of exercise that utilizes progressive resistance training by way of short, intense workouts that reach muscular failure. While there are many iterations of this style of training that have utilized this approach to building muscle and strength, such as DC Training, Dorian Yate's Blood and Guts system, and Mike Mentzer's HIT training, High Intensity Training was defined and popularized back in the 1970's by the founder of Nautilus, Arthur Jones.

Background:

Until Arthur Jones formulated his beliefs on muscle building, the common adage was to train with high volume made popular by fitness mogul Joe Weider. Employing Arnold Schwarzenegger as the face of bodybuilding through magazine publications and supplement/fitness equipment ads, high volume training was regarded as the superior training style. While not considered as "hardcore" as HIT, high volume training is arduous in its own right, consisting of hours, upon hours in the gym lifting with an incredible amount of volume, in order to induce muscular hypertrophy.

Jones saw a flaw in the high volume approach, as it didn't encourage progressive overloading of the muscle that he believed was necessary. After developing his program, known as the Nautilus Principles (Jones never actually named it HIT) he put his reputation and body on the line, creating the Colorado Experiment in 1973. Performed at Colorado State University, this study examined two subjects, Jones and professional bodybuilder Casey Viator, to test Jones' method and see how much muscle could be gained in under a month. Needless to say, the results were nothing short of astounding with Viator gaining 63lbs in 28 days and Jones gaining 15 in 22 days.

As incredible as these results sound, they should be taken with a grain of salt as Viator was coming off multiple injuries in which he lost substantial muscle he once had. Both men also strictly dieted for weeks leading up to the experiment to insure a perfect environment to gain weight. Regardless of any controversy or not being entirely "empirical, the experiment gave merit to Jones' claims.

The Training Philosophy:

High Intensity Training fundamentally relies on the less is more mentality because there is an inverse relationship between the amount of volume versus the intensity one can exert on a given exercise. While the high volume approach advises repeated stimulation of a muscle, Jones' HIT relies on overloading the muscle over a shorter period of time.

In a given exercise, HIT advocates recommend using the least amount of sets to achieve muscular failure, while performing each repetition in a slow and controlled motion. This all-out set hasn't been proven to be more effective than multiple sets in building more muscle or greater strength, but the theory behind only doing one set to absolute failure ensures that the workout be kept brief to limit any unnecessary movements that'll prolong the recovery period (remember that muscle is built during recovery workouts and not the actual workouts themselves).

To ensure maximum recovery to perform at one's best it's recommended to rest at least 48 hours in between workouts, while not going beyond 96 hours without training because risk of muscular atrophy increases. This works out to a three-day-a-week lifting schedule with four days of recovery. Jones argues that this schedule is beneficial not only for recovery, but also for preventing the body from becoming adjusted to a regular routine. This, along with added intensifiers, will guarantee continual progression.

The All-Out Set:

After reaching muscular failure on a lift, there are intensifiers than can be added to a set to overload the muscle even further. Say a person performs 10 repetitions on a bench press and cannot do an 11th. To add an intensifier to the set, one could perform a few more negatives (having a spotter pull the weight up during the concentric part of the movement and let you lower the weight to your chest yourself), partial reps (moving the bar from your chest to a few inches off of it, not performing a full repetition), or a drop set (after completing the ten reps, take off a certain amount of weight from the bar and instantly try to get another ten reps with the lowered weight). There are many more intensifiers that warrant their own article, but these are a few that can be added to take a muscle beyond failure.

Training Frequency:

With this style of training, frequency becomes one of the most important aspects of it. In a higher volume approach to strength training, it isn't uncommon to see people lifting anywhere from 4-6 days a week (even 7 for the crazies out there) for an hour to multiple hours at a time. If proper rest and nutrition are implemented, this isn't a big deal, as high volume training doesn't use as heavy of weights that tax the CNS system and require more rest.

When training with high volume and not using maximal effort in every set, muscular fatigue is an issue that requires rest to recover from but CNS fatigue is much less common. Often brought on by lifting too heavy, too often with inadequate rest times, CNS fatigue affects one's neurotransmitters, which send signals from the brain to the muscles. With compromised neurotransmitter function, one might feel constantly exhausted while being well-rested and have reduced cognitive abilities.

Because of the increased risk of CNS fatigue and injury, advocates of HIT believe that training should occur no more than three times a week, limiting an hour (at the absolute most) per workout. This will help ensure a proper amount of recovery time per workout and reduce the risk of injury or overtraining.

Risk and Controversy:

Arguably, these techniques this will elicit a greater increase in muscular strength and size since the body will be taken beyond muscular failure, while high volume training will not generate the intensity. This form of training has proven to be very effective, but it's also very hard on the body and requires far more precautions than a high volume training method. One's risk of injury will be reduced if proper warming up, impeccable form, and proper rest and nutrition aren't adhered to.

Sample Workouts:

With one of main principles of HIT being variation, there are is an abundance of ways to set up a workout routine that adheres to the HIT philosophies. Based off the recommended three-day-a-week schedule, workouts can be set up as a three full body workouts, an upper/lower body split (two upper, one lower), or a push/pull/leg split. Exercise choice can be tailored to fit the equipment available or to personal preference, but here's an example of a week using each routine:

Full Body:

Day One: 
1. Barbell Squat 
2. Bench Press 
3. Pullup/Chinup 
4. Stiff-Legged Deadlift 
5. Seated Shoulder Press 
6. Bicep Curl 
7. Triceps Extension

Day Two: 
1. Leg Press 
2. Bent-over Row 
3. Chest Press 
4. Lying Hamstring Curl 
5. Military Press 
6. Skull-Crushers 
7. Concentration Curls

Day Three: 
1. Deadlift 
2. Bench Press 
3. Low Cable Row 
4. Lunges 
5. Upright Row 
6. Dips 
7. Barbell Shrugs 
8. Preacher Curl

Upper/Lower Split:

Day One: 
1. Bench Press 
2. Bent-over Row 
3. Shoulder Press 
4. Pullup/Chinup 
5. Dip 
6. Barbell Curl

Day Two: 
1. Barbell Squat 
2. Stiff-legged Deadlift 
3. Leg Extension 
4. Lying Leg Curl 
5. Standing/Seated Calf Raise

Day Three: 
1. Incline Barbell Press 
2. Single Arm Dumbbell Row 
3. Dumbbell Pullover 
4. Upright Row 
5. Skull-Crushers 
6. Preacher Curls

Push/Pull/Leg Split:

Day One (Push): 
1. Bench Press 
2. Shoulder Press 
3. Incline Dumbbell Fly 
4. Dip 
5. Triceps Rope Extension

Day Two (Pull): 
1. Bent-over Row 
2. Lat Pulldown 
3. Low Cable Row 
4. Barbell Shrugs 
5. Hammer Curls

Day Three (Legs): 
1. Barbell Squats 
2. Stiff-legged Deadlifts 
3. Leg Extensions 
4. Lying Leg Curls 
5. Standing/Seated Calf Raise

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Using the Power of Elastic: 7 Ways on How You Can Train Hard and Effectively Using Resistance Bands

I've used weights to train with for many years and still use them in some instances. Nowadays, I stick with elastic resistance bands for training. There are many benefits as to why each person should be using them as part of their overall workout. One of which is that resistance is continuous throughout each movement. In a sense, it mimics functional strength and fitness movements.

Just about anything you can do with weights; you can do with resistance bands. And that's even more so with certain bands. You can take resistance bands just about anywhere, including vacation spots. Some resistance bands are constructed in such a way that enables one to do more. For example, I use the Gym in a Bag ™ system by Flexsolate™. It's a gripless system of different strengths of bands. One exercise I am able to do are jumping resistance squats, using the ankle straps. This is just one of many systems in the marketplace. Find the one that suits you.

I'm going to describe 7 ways that will enable you to train hard using bands. It's important that you know to get the most out of training. Oh, and before we begin. Make sure you use bands that are new. Using an old set make have cracks on them and may snap. You could end up hurting yourself. So, make you also check for any cracks. Replace, if necessary. It's low cost to do so.

Now on to the 7 ways...

1. Train like a powerlifter. Back in my early days of weight training, I trained using the big three. Those were squats, deadlifts and bench presses. Those three lifts worked every single muscle in my body and built massive strength as well as muscles. With resistance bands, you can emulate those lifts and be safer too. Resistance squats can be done simply by anchoring the bands to your ankles. From there, simply bring the other end around your shoulders and neck down to the other ankle. Now you have resistance. Deadlifts can be done by stepping on the bands and holding on to the grips and then lift up. Resistance pushups can be done by bringing the bands around your back to your hands. Adjust by shortening or lengthening the band(s).

2. Train like an athlete. Resistance bands can be adjusted to simulate each athletic event and make it more sports specific.

3. Train like a bodybuilder. Resistance bands can be used to isolate muscles and focus on building the size of each one. By combining this with the powerlifting training, size will happen fast. Make sure to take in enough protein and carbohydrates.

4. Train to burn fat using circuit training. By using resistance bands, one can do 5-10 different exercises in non-stop sequence to increase their heart rate. This form of high intensity interval training is very effective in burning fat. When doing 2 or more circuits, make sure to rest for 1 minute between them.

5. Train to burn fat using resistance cardio workouts. One example is to anchor one side of the resistance band to a stationary point, such as a doorjamb and the other side to your waist. Then do running in place with resistance.

6. Train like a martial artist. Using resistance bands, you can do kicks as well a punching with added resistance. Not only is this effective for the martial artist or any other fighter, it also is great at burning fat. That's especially true when doing the movements in fast, short burst with a short rest between them.

7. Train with a partner. This one is obvious. Having a good partner will keep you motivated as you both have goals and will push each other. You can use a partner in each of the previous ways discussed. Motivation and consistency are important in any fitness program. Having a partner will make each accountable to the other.

I wish you success as you venture into using resistance bands as part of your overall fitness routine. It's great for all areas and can be done anywhere. Even at your place of work or when you are on an airline. I sure did. Have fun too.

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Growing Your Arms With Effective Exercises For Biceps

Although there are big names from many different body parts, it seems that the biceps are endowed with many of the more popular and well-known names. For example, some people call a bicep muscle the guns, other people call them pythons and some people simply make up their own names or even give them a human name. Regardless of what you call them, however, it is important for you to make sure that you are doing effective exercises for biceps in order to see them grow. Here are a few basic principles to keep in mind that will help you to do so.

The vast majority of people that are doing regular exercises for biceps are going to do a variation of the curl. It is this curling motion that works the bicep, and isolates it quite effectively. At times, it may be beneficial for you to do preacher curls, where you're mobilizing the upper arm and using the barbell. At other times, however, you should do concentration curls or standing dumbbell curls in order to work each muscle individually and work the stabilizer muscles along with them. Getting a good mix of these various exercises will give you the most benefit.

Another thing that you should consider is that it is not always going to be necessary for you to directly work the bicep muscle by isolating it in order to see growth. As a matter of fact, using multi-joint exercises in which the bicep is a secondary muscle is going to give you almost as much benefit as isolating it with the curling motion. Some good exercises for you to consider are the bench press and lat pulldown. Not only will you be able to work out the chest and back whenever you are doing these exercises, the biceps will be right along for the ride.

Something else that may surprise you is the fact that it is not necessary for you to work out the biceps in order for you to see growth. As a matter of fact, working the larger muscles of the body, the legs, can help you to build muscle in all areas of the body. The reason why this is the case, is because whenever you are working these muscles using squats, the seated leg press or deadlifts, you're going to be releasing chemicals into the body that signal it to grow. These chemicals do not confine themselves to the area of the core and the legs that you're working, they are spread throughout the body so you will see growth in your biceps as well. This is something that many people don't realize.

Regardless of whether you work out using multi-joint exercises, working the legs or if you exercise the biceps directly, it is a muscle group that should not be ignored. When you work out the biceps and triceps, you can really enjoy some nice-looking arms that will look good, regardless of what it is that you decide to wear.

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Should I Do Cardio When Trying To Build Muscle? - A Short Guide On When To Use It

Many folks wonder whether they should do cardio when trying to build muscle...after all, cardio consists of fat loss exercises used to burn calories and we want to increase our calories when we build muscle not decrease them, right?

In this article I'm going to go over some important points so you can decide for yourself whether cardio should become a bigger factor in your workouts or not.

What Is Your Body Type?

The key to understanding what your cardio needs are and whether you should include it in your muscle building routines, is in identifying your body type. Each body type will respond differently to cardio and affect how you build muscle.

Are you an:

• ectomorph - naturally skinny, finds it difficult to gain any kind of muscle or weight
• endomorph - gains weight and fat easily
• mesomorph - gains muscle quickly but is able to burn fat quickly too.

Depending on which body type you are you will need to approach your cardio differently.

Ectomorphs can probably get away with very little to no cardio when trying to build muscle, while endomorphs and mesomorphs will need to make it a part of their workout routines, since endomorphs will no doubt find that the increase in calories needed for gaining muscle may often create new fat deposits.

What Is Your Priority At This Stage?

Importantly, it is necessary to assess what your current goals are at this stage and what you want to achieve in your workouts.

If your goal is to "bulk up" and you're not too concerned about a little fat gain, since you can burn it off later, then you may want to eliminate or significantly reduce your cardio training until you reach the "cutting" stage.

If you're after a small increase in muscle but more concerned with additional body fat gains, then performing some cardio in your sessions will keep you on track.

For skinny guys and girls I would recommend that you focus on bulking and gaining muscle first (reduce your cardio) and then look to "cut" later. It is easier to focus on one goal at a time than try to do everything at once. Plus the additional muscle gains make will increase your metabolism and make the cutting easier later on anyway.

What Too Much Cardio Can Do

Lack of sufficient rest can prevent your body building muscle tissue,and this can obviously be aggravated by performing a lot of cardio in your workouts, particularly on your "off" days - when you're not lifting weights.

Too much cardio will also eat into your calorie allowance, meaning you have to be ultra careful about how much cardio you do and how this may be affecting your calorie needs.

If your goal is to burn excess body fat while building muscle, the best results from your cardio will be when it is performed at high intensity - incidentally, this can also lead to additional muscle gains.

How Much Cardio Should You Do?

Studies have shown that as little as 15-20 minutes can be enough to burn excess body fat. Ectomorphs can probably get away with less than that.

As mentioned earlier though, the key to success is in the intensity of the cardio that you perform. Make sure you include it into your weight training workouts to avoid having to train on your rest days - it can make a great warm-up before lifting.

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