HIIT Exercise – The Best And Fastest Way To Lose Weight
Losing weight is a daunting task especially if you don’t have the extra time to put into this process. The thing that I am about to explain is something called HIIT. Many who tried this can attest to the efficiency of this training. This is one of the best ways for men to lose the spare tire.
High Intensity Interval Training also known as “HIIT” training is a real hit in the fitness world, even before formally introduced as an exercise form for the common people. HIIT exercise demands high endurance and this means that you need to assess your health to make sure you are compatible with this exercise form. People who have heart conditions or very obese are not qualified for this routine. But don’t worry, there are other things that you should start with!
Understanding the essentials of a HIIT routine.
To begin with a HIIT routine, it is important to focus on the task at hand. Prepare yourself for a hard workout session by setting your goal. Since HIIT training involves alternative periods of intensity ranging from low to high, it is important to know how far can you go. In doing so, set your goal low the first time you try to increase the intensity when you know how your body reacts. If you have a heart rate monitor it will be easier to determine your target heart rate if you prefer to use the zone list below. HIIT routine involves 3 important zones; warm up zone, recovery zone and interval zone. You need to target your intensity using these three zones:
Warm up zone – 65 to 75 percent of your maximum heart rate
Recovery zone – 80 to 85 percent of your maximum heart rate
Interval zone – 86 to 90 percent of your maximum heart rate
Step 1. Determine your maximum heart rate using the formula: 220 minus age. If you are 40 years old, your maximum heart rate would be 180 (220-40).
Step 2. Using your maximum heart rate, determine your target zones on the percentage indicated above. If your maximum heart rate is 180, your warm up zone should not set below 117 (180 multiplied by 65%); your recovery zone should be between 144 (180 x 80%) to153 (180x 85%) and your interval ratio shall range between 154.8 (180 x 86%) to 162 (180 x 90%).
Invest in cardio machines and other gadgets. Decide whether you are going to have your HIIT exercise at your own home or in a gym. The advantage of using the gym is that you have really good equipment and some machines probably have heart rate monitors built-in so that you don’t have to invest in a heart rate monitor yourself.
I prefer working out at home because of the time efficiency. If you have a treadmill or stationary bike you can use them. Or you can do some extensive outdoor exercise like running, jogging, sprints and the such. You can get some inspiration from my vacation exercise routine if you’d like.
How to succeed?
To succeed with this type of workout you need to be stubborn and really push your limits. If you want to begin with this workout follow these 2 basic guidelines, START SIMPLE and PUSH HARD.
Start simple by knowing your limits. Choose an activity that fits you. If you have problems with your knees perhaps running is out of the question. Try cycling or any other machine that is good for you!
Pushing hard means reaching to a level where your sweat really drips from your body and you think that you can’t go on any further. Do not save your energy for the next interval, do your 90 % maximum as though the next seconds will be impossible for you to get back (which is actually the case, they won’t come back).
As a final note I should remind you to drink water. When I do a HIIT workout I drink at least 2 liters of water. Maybe that’s too much but do keep hydrated during the workout.
Although the United States is one of the most technologically advanced and industrialized nations in the world, it has fallen into a severe lag behind other countries when it comes to mens fitness and health. You may be interested (and surprised) to learn that in the United States more men are overweight than in any other country in the world. Part of the problem may be the focus of American society on working to achieve that American dream rather than take any time to spend with your friends, family, or even yourself. The most important time of the day is “me time” in which many people take a few moments to relax, or to engage in exercise.
Another problem with American men is the level of stress that many of them live under in today’s society. In an up and down economy it can sometimes be difficult to make ends meet, especially if there’s a family involved that must be supported. Rather than exercise or trying other methods of relaxation, many American men find solace by eating too much. The term “too much” is an understatement for some guys, especially with all of the fast food joints available, buffets on every corner and the constant television commercials pounding the term “drive through now open until 1:00 AM” into their minds.
Even though America has the highest number of overweight men than any other country, there is still time to do something about it. It is really never too late to take initiative over your physical fitness and health. There are so many options available to help boost and maintain men’s fitness that it is quite easy, with the right motivation and fitness program, for men to lose weight and get back into shape. Some of the weight loss and fitness options available to men include joining a gym or one of the many health clubs available, investing in some home gym equipment, reading up on physical fitness articles and magazines, or even subscribing to a good workout plan. The possibilities are virtually limitless and it just depends on what works best for the individual.
Overweight men are less inclined to follow burn fat diets than their women counterparts. More often than not, they will only do it if their health is on the line. When it comes to choosing a diet program, the male species should always look at mens health as their primary goal. They might also appreciate the fact that adopting a diet program can also lead to shedding that unsightly belly fat.
As far as burn fat diets go, a well planned low-calorie diet is the best option if the goal is to improve overall mens health and achieve permanent weight loss. After only two weeks on a low calorie diet, men will begin to feel the dramatic effects of reduced craving for fatty or sugary foods.
Knowing that men need to switch to diets that promote fat burning to stay healthy is half the battle won. The other half has a lot to do with the person needing the diet. If you want to be healthy, you need to start thinking along the lines of healthy foods and beverages.
Try to set your priorities around the goal of losing weight to get healthy. Turn everything you do into a step towards better health. There are as many varieties of fat burning diets as there are types of overweight men. This is a situation where the one-size-fits-all principle does not work.
Take pains in ensuring that your diet does not feel like a prison sentence, so design it in such a way that you are still eating the food you love only with a few tweaks here and there. Learn to count the calories and accept that you need to keep it under control, which basically means cutting down on your food intake.
Fortunately, you can go online to create your own personal low calorie diet or you can always go to a nutritionist or dietician to seek help in customizing your diet program. You also need to learn the basics of healthy eating by staying away from saturated fats and sodium.
Fruits and vegetables are your best friends when you diet. Also, load up on fibers because they can make you feel full, thereby reducing your craving for food. Switch to frequent eating habits with smaller servings instead of the three full meals a day as this will work to increase your metabolism.
If you cannot give up alcohol, then you should know that it upsets all types of burn fat diets. Alcohol has no nutritive value whatsoever, but it has very high calorie content. To get the point across, understand this; if you drink a glass of regular Martini daily, you will gain around 16 pounds of body fat in a year.
Hello, In this article I would like to cover setting some fitness goals in your workouts. I also think that staying motivated to workout can be challenging in itself. It is very easy to slack off if you are not motivated or if you do not have any reachable goals in mind. Whatever your reasons to work out, set goals.
Everybody works out for a reason. There are different reasons that men have, but still, a reason. For example, maybe they just want to stay ft and keep that “boyish” figure. They don’t care about building tons of muscle, they just want to keep looking fit and fitting into their clothes. So, for those people, it is more of a weight goal and nutrition goal than a muscle goal. I would assume that stepping on a scale daily or weekly would keep them motivated. That and all the stares from women that they would get. You must realize that a backslide, occasionally, will happen. It is human nature. Put the slip into the past and keep moving forward. Think of how satisfying it is to look your “GQ” best!
Another group of men might be interested in getting bigger muscles. The “Hulk” look, so to speak. The motivation for those types might be just looking in the mirror, a tape measure, and a journal of how much more they can lift from week to week. Now, for myself, I don’t aspire to the “muscle bound” look, but many men do. They can put on their Speedos and see the muscles growing. Here again, keeping a journal from week to week with weight lifted would be great motivation. Working out with a partner also would provide competition to keep you motivated. Muscle builders are competitive!
Some men just want to lose weight. Building big muscles is not a priority, but just not being fat and flabby anymore is. They are probably motivated by a wife or girlfriend. They want to be looking their best and be stronger for them, have more energy, and be in shape. If you are in shape, you can do more things with your partner and possibly protect them better if you need to. That is motivation. here again, hit that scale twice a week, and watch the weight drop off.
Whatever your reasons are for working out, find the motivating factor that you need. Figure out the goal or goals you want to reach. There will be days you just don’t want to workout anymore. It happens to us all, but you just have to fall back to, “what am I trying to accomplish here”. Take a cheat day if necessary and then get right back at it! If a gym membership is getting expensive, don’t use that to quit. Work out at home. Change your routine to include exercises you can do at home. Don’t use ANYTHING as an excuse to not reach your goals in your workouts.
I hope you get a lot out of this article, and remember, keep on moving forward towards your goals. They are well worth the effort.
Free hypnosis downloads can be an excellent way of boosting your confidence and self-esteem if you feel life is passing you by. Buying hypnosis mp3 recordings has become extremely popular over the internet in the last decade, as have many men’s health products.
Furthermore, as you might expect, some hypnosis mp3 recordings are available as free hypnosis downloads. What’s more, self-hypnosis mp3 recordings to boost confidence and self-esteem is one of the most requested hypnosis downloads on many self-hypnosis mp3 websites.
A recent review of one of the most popular hypnosis downloads site on the internet showed that the most popular self-hypnosis subjects were as followed:
1. Hypnosis for confidence.
2. Hypnosis for weight loss.
3. Hypnosis for sleep.
4. Hypnosis for anxiety.
5. Hypnosis for depression.
Moreover, self-hypnosis for confidence and self-esteem was by far the most requested hypnosis mp3 download, both in the paid category and the free category.
While it may be preferable to visit a professional hypnotherapist in their consulting rooms, the cost of such visits can be prohibitive for many people. Whereas the small cost of a self-hypnosis mp3 is within the range of virtually everybody. Plus, as mentioned before, many self-hypnosis recordings can be found as free hypnosis downloads.
Additionally, once you have acquired a hypnosis mp3 recording you have the convenience of being able to relax to it at a time and placethat is good for you and not have to keep making appointments to fit in with the busy schedule of a hypnotherapist.
One of the most popular free hypnosis download websites is operated by retired hypnotherapist Steven Luzern. Many of the recordings available from his website contain what he describes as a “Release Meditation”. Recordings such as these, although rare, actually seeks and strives to uncover and release the emotional cause behind the listener’s issues.
Although it must be made clear the self-hypnosis mp3 recordings are not just to help people to overcome emotionally based problems. In fact, although seldom fully appreciated, self-hypnosis can be used to improve any “skill set” a person is working on. There probably is not a single sports person in the world that does not use self-hypnosis to improve their performance in one way or another. Although few would actually recognize the fact that they use self-hypnosis, they probably just see their technique as an advanced type of meditation.
If you are looking to overcome some form of emotional issue, or simply looking to increase your performance in some way, there is much to be commended by using a self-hypnosis mp3 recording in the form of a free hypnosis download.
If you have been thinking about getting back into shape and suddenly discovered that you are no longer in your twenties, welcome to the club. Many men have had to wake up to the fact that they can no longer do the kind of work outs that they did 20 years ago. At least now without some serious recovery time afterwards.
If you want to get back into shape you will need to look at your program a little differently than the guy who was never in shape in the first place. That’s because your muscles have a different capacity if you have been in shape at some point in your life than if you were starting out for the first time.
Let’s say you used to run marathons and are now 30 pounds heavier than your running days. If you went out to the track with someone who has never run a marathon but instead ran the remote control from his Lazy Boy, you’ll quickly see the difference in muscle ability and lung capacity.
Get a physical exam before trying any workout if you re over 40 or have two or more of the following risk factors: a family history of heart disease, you’re a smoker, you’re sedentary, you’re overweight, or you have high cholesterol or high blood pressure.
The irony is of course that these are the exact reasons to get fanatical about working out after age 40 because you will be a candidate for these health risks if you don’t exercise.
So if you are starting out with a new fitness routine, here’s what I recommend as the best men’s fitness workout routine if you’re over 40. Get a bicycle, a jump rope, an abdominal wheel and a set of 10 and 20 lb. dumbbells and finally a boxing rounds timer. You can really test yourself with just this little equipment alone. This program is not for the sedentary.
Try this routine for a month and check your waistline once a week with a tape measure.
First, do a five-minute warm-up by cycling, come back and start your jump rope for five minutes at about 40% of your full effort.
Set the boxing timer for two minute round time and 30 seconds rest. Start with six rounds. If you are reasonable fit, you can start with push ups on the first round and keep going until you finish the round. If you have trouble completing the push ups for the entire two minutes, go to your knees and continue.
Round One: If you are good at push-ups, go for as many as you can within the time allowed.
Round Two: Switch to the jump rope on round two and start off easy. Your shoulders will hurt but this round allows your muscles to work out the lactic acid. Now of course your lungs will hurt; but it is a good feeling.
Round Three: After the 30 second rest, go for an intense two minute round with the jump rope and hit 70% of your intensity. Rest for the 30 second break.
Round Four: Get on your knees and perform two minutes of ab wheel exercises. This will get our core nice and strong. You will be stretching your body and building your back and shoulders as well. Rest for the 30 second break. When you get really good at this, you can go to the full ab wheel stretch starting from a standing. This is called a super extension roll. To avoid back pain, maintain proper alignment and use your core.
Round Five: Grab those 10 or 20 lb dumbbells and begin to work your shoulders with standing dumbbell press. You will be doing them for two minutes so pace yourself and maintain proper form.
Round Six: Go back to the jump rope and fire off two minutes of intense rope work.
Cool-down in the same way you warmed up. Try to do two minute rounds at first, then gradually work your way up to the three minute rounds. Repeat the workout three to four days a week.
Getting back into shape is not easy for men over 40 but you can do it. The health benefits alone are worth the effort. Your love life as well as your self esteem will dramatically improve when you are at your personal best.
Men’s Well being Diet Plan Tip No.1: Improve Intake of food for the” M”. (Mood, Memory and Muscles)
Experiencing a poor day as a result of the difficult day at work and requires at home? Save your superior self-control everyday by way of consuming fiber-rich carbohydrates (carbs) for example OATS and EDAMAME (green soybeans in a pod) which will unquestionably aid your superior mood running smoothly by their results on blood-sugar levels, generating it stable as well as continuous.
Blueberries might seem typical but the actual power of their own dark blue color shouldn’t be taken without any consideration. The color of this kind of fruit is caused by “flavonoids” which is a purely natural substance of which can serve as a protection for the neurons in the chemistry of the brain in control of an individual’s memory.
Lentils, an exceptional supply of steady vigor is actually fiber loaded and also rich in protein that may be digested by your human body bit by bit crucial in saving up additional staying power. Of course loaded with most B vitamins which are critical in energy creation and likewise full of iron which often helps with transporting oxygen within the blood which can definitely assist increase men’s well being.
Men’s Well being Foods Menu Tip No.2: Fatty fish regarding my heart please!!!
Probably the most great source of Omega-3 fats and proteins is fish. Salmon, tuna, sardines, and mackerel happen to be some of the examples of most typical fatty fish which you can simply discover within your neighborhood supermarkets. Research indicates that consumption of these kinds of fat decrease your risk of creating heart challenges by nearly three times! Fish oils are also an exceptional source of this precious fat.
Healthy Diet plan for Men Tip No.three: Go loco while using plant seeds regarding prostate health!
Selenium, discovered in nuts particularly Brazil nuts, is an necessary nutrient which has a consequence in decreasing your hazard from creating prostate cancer. You can take an oz. everyday of the Brazil nuts and is enough to present you protection from prostate cancer. Consist of in men’s diet plan the delicious seeds just like sunflower, flax, and chia seeds are really full of nutritional vitamins that are crucial in preserving from prostate cancer.
Stress and anxiety are problems for most people in the fast track world we now find ourselves in. Unless you’re a Zen master living in a small village in the HimalayanMountains, stress, tension, and anxiety can’t be avoided.
Even if you live a ‘comfortable life style’ you still need ways of coping with the daily stresses of everyday Western living. Everyday stress and anxiety can accumulate in your psyche if you fail to relax correctly on a daily, or near daily basis.
Accumulated stress and tension can easily spill over and produce anxiety disorders, which if left unresolved can cause health issues. Panic attacks, social anxiety, and mild depression can all result from being overtaxed and stressed.
Stress management programs aren’t just for the overworked SEO. Whatever you spend your day doing, some form of stress management program is important for your overall good health and wellbeing.
For most people just having fun on a regular basis is enough to dissolve their stress and anxiety. Coping mechanisms for stress and anxiety come in many shapes and forms.For example a good hobby, one which you look forward to all the time is an excellent approach to stress management.
If you can find an exhilarating hobby requiring physical activity, such as off-road cycle riding, mountain climbing, football, or swimming with Great White sharks, the fun and excitement you experience can dissolve a huge amount of pent up daily tension.Additionally if you don’t care too much forphysical activities, you could consider more cerebralactivities such as: mediation, self-hypnosis, or outer-body experiences,all of which can help you unwind and relax at the end of a busy and stressful day.
However, the secret to any successful de-stressing activity must be something you enjoy. Otherwise no matter how good the program, you’ll soon become bored and stop attending and slip back into your old ways.
Discovering how to overcome stress and anxiety in a way you enjoy might entail looking at, and exploring, many activates. Nevertheless, once you’ve located a sport or activity you really enjoy it will naturally turn into a program to help improve your health that will stay with you for years to come.
The single most powerful way to deal effectively with daily stress and anxiety is to do something you love. And then do a lot of it. Life is for living. Enjoy Yours!
Some guys just don’t want to go on a diet to lose weight so they’ll rely on fat burning routines to expend more calories than they eat. If you have the stamina and metabolism for that kind of routine, then you’ll need a combination workout routine to keep you fit and trim. The trick is to burn more than you consume.
If your goal is to show your six pack abs and you’re 60 pounds overweight, you’ve got some work to do. Working your abs is important, but you’ll see the best results by doing a combination of cardio and strength training for the rest of your body. The goal of burning fat must include circuit training; it will help you work your entire body and build endurance.
Getting flat abs or six-pack abs is about more than just ab exercises. You have to work your body with cardio and strength training, all while eating a healthy low-calorie diet.
You don’t have to do all your cardio at once. You can get the weight loss benefits from cardio even if you do a few short workouts throughout the day. When you are working for fat loss, you will need to keep your cardios to around 30 minutes and at varying intensities. You’ll want to rev up your metabolism so focus on strength training.
Cardiovascular fitness is all about the ability of your heart, lungs and organs to consume transport and utilize oxygen. The maximum volume of oxygen your body can consume and use is your VO2 Max. You should refrain from the low intensity long drawn out cardio works when looking to build a fat burning system.
You should increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body. As a middle age man, you’ll want to wear a heart monitor and keep to the proper zones for best results. Your body will become more efficient at using that oxygen as you progress in the workout routine.
Circuit training is a great way to combine cardio and strength if you’re short on time. This workout has two circuits, each with six strength/cardio exercises that are completed one right after the other, with little or no rest in between.
Do each exercise for the specified amount of time (or as long as you can safely do so) and then move on to the next exercise. I use a boxing timer to work out at two minutes or three minutes with a rest period of 30 seconds or 60 seconds.
Once you’ve completed all of your exercises, that’s considered one circuit. Be sure you warm up with 5-10 minutes of light cardio and cool down with a complete stretch. Be careful and consistent with your progress. Don’t push it. If you are over 40, you will need to pace yourself and take it in phases. Fat burning workouts don’t have to be grueling; you can focus on building muscle to keep the fat burning furnace going.
Getting back into shape is not easy for men over 40 but you can do it. The health benefits alone are worth the effort. Your love life as well as your self esteem will dramatically improve when you are at your personal best.
How can we achieve a body (and face) just like that of a men’s fitness magazine cover model through workouts? If you’ve always wanted to really spruce up your look and look phenomenal in doing so, then continue reading further, because in this article we’ll reveal ways in which practically any man can beef up his regime and look fantastic in doing so!
We’ll take a look at some men’s workouts that really seem to do the trick, including the little known Hollywood “secret”, face exercises! Let’s first take a look at what’s really necessary to create an impact, a real lasting change within your body: First of all, you might need to lose weight in certain areas. Next, you will want to tone and sculpt some of your muscles, of course, not forgetting your facial muscles!
So how exactly does one do it ? How can you look more and more like a men’s fitness magazine cover model more and more each day?
You can start out with what’s known as interval cardio training. This is a insanely unique method for enhancing your resting metabolic rate and therefore increasing your fat loss, etc. You start out as you normally would any cardio workout. You start with your typical men’s workout by warming up for 5 or so minutes. Next step will be where the intervals come in. You quickly step it up a notch and really intensely go as hard as you safely possibly can for the next 1-2 minutes. Then after this is done, you go back to the normal pace of motion for another 1-2 minutes. Rinse and repeat until your entire workout is done. And that’s it! Now I must mention that you will want to do this for at least 20 minutes. Actually, 20 minutes is just the perfect combination!
Why? Simple. It works! In fact, it works so well that a 20 minute workout has just the amount of force as a slow, hours worth of hard sweat!
Next, you can do 200 sit-ups daily. Start with 50 regular crunches, followed by 50 oblique crunches on each side at 50 each also. You’ll want to finish up the ab exercises with 50 leg raises. These are great for the lower ab region.
With your diet, you should simply eat smaller, more frequent meals every 3-4 hours. What’s ideal to eat? How about lean proteins such as chicken, fish, meats, turkey, etc. Top off your meal with a large serving of vegetables and there you have it!
Your next step towards getting a men’s fitness magazine cover model looks would be with muscle/bodybuilding. Simply work out all the major muscle areas every other day and there you go. For instance, focus on day on your arms, chest and abs. Then the next day do your legs, etc.
Your next step would be to build the perfect face. How exactly is a guy to do this? That’s easy, through face and neck exercises! These men’s workouts can be performed virtually anywhere, even while driving!
With face exercises you can sculpt and define a chiseled jaw line, build up your cheekbones, re-define your chin and even help remove annoying double chin syndrome! What’s more, you can also help reduce under eye puffiness and bags from under the eyes!
So here you have it guys! With this short, brief outline, there is absolutely no way you can’t achieve that male models body you’ve always wanted and dreamed of! You owe it to yourself to achieve this ultimate “dream” body, so why not try your best to pull it off starting today!