Concurrent Training for Even Greater Fat Loss

What’s the very best way to lose weight? Most people now agree that it probably has something to do with HIIT – High Intensity Interval Training. This is a training format that challenges you to divide your time spent in the gym between high intensity bursts of sprinting or otherwise exerting yourself at 100% MHR and periods of active recovery at around 70%.

But what if you could do something to make this HIIT method even more impressive? How can you get even greater results from what is already a very effectual tool? training

The answer is to use concurrent training…

What is Concurrent Training?

Simply, concurrent training is a form of training that combines cardio and resistance into one exercise. This is why it can also sometimes be referred to as ‘resistance cardio’. The idea is then that you are going to perform some kind of rapid movement but while doing it, you will be pushing or pulling against some kind of weight or resistance.

An obvious example of this would be to ride a stationary bike but to increase the resistance setting to ten so that you have to use more strength in your muscles to turn the pedals.

Other examples of concurrent training include certain forms of calisthenics – like clapping push ups or push ups – as well as boxing, swimming, rowing on a heavy setting or the kettlebell swing. The kettlebell swing is of particular interest here because it allows you to lift quiet a heavy weight in a manner that is conducive to long sequences of exertion.

Why it Matters

So why is concurrent training so important? What’s exciting about it?

There are a couple of things that make this such a great too. The first is that by combining resistance and cardio in one routine, you are actually significantly increasing the challenge. You’ll find it harder to move your limbs due to the resistance and thus you’ll need more fast twitch muscle fiber. This requires more energy and so you’ll burn more calories than performing the same movements without the resistance.

Better yet though, when you perform concurrent training, you’ll be protecting your muscle from breakdown. HIIT does this to an extent already but when you include resistance work, you effectively send a strong signal to the body that you need the muscle and it’s not just deadweight slowing you down.

In biological terms, you will be breaking down muscles and flooding them with metabolites, both of which are signals that encourage growth. You’ll produce more growth hormone and more testosterone and these both trigger growth and fat loss.

Better yet, building muscle is great for weight loss goals. That’s because muscle makes you look more toned and honed and is often the quicker way to get the physique you want. Moreover, muscle is metabolically active meaning that you burn more calories by simply having muscle. If you add muscle work into your routine, you’ll burn more fat even when you’re asleep!

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Why Sleep Is Essential For Our Health

In today’s modern society, there are lots of things to do that causes we always come to feel we do not have sufficient time to complete everything. It is not unusual for many individuals to go to bed until midnight and then wake up too early every day to fit in everything. You may think that it is not such a negative thing. Ok, now let us take a peek at the significance of having a quality sleep for our overall health.

Numerous aspects of sleep are still undiscovered at present, even though experts have been engaged in many different scientific studies for decades. Clearly, sleep has long been a mystery. Even so, there are a few facts to convince you that sleep is an important activity.sleep

Simply have a look at a young child. When it happens to be the time for him/her to take a nap, soon you will have to deal with problems since the child will start conducting unpleasant things. Having said that, after getting a short nap, he/she will get back to be fun again. In reality, the same also happens for older people when they have sleep deprivation. Needless to say, they will not exhibit the same responses as toddlers will do, but similar things truly happen.

Some processes take place during sleep. A bodily chemical that influences growth, cell reproduction and regeneration in humans is issued while you are getting a good sleep. This hormone is very essential during the growth period of children. This clarifies the reason babies require sleep so many hours every day. HGH, or human growth hormone, is at the same time used for restoration of tissue structure that is the reason older people need eight hours of sleep every night for their bodies to get the rest they need to repair and re-energize.

Besides issuing HGH, while sleeping other important processes also take place. A system that protects against disease, for example, is affected by the quality of your sleep. Simply put, the body’s defense mechanism will not function normally in case you have sleep deprivation. It has also been known that acquiring a sufficient amount of sleep is important for an individual who wants to manage his weight.

In essence, the significance of sleep cannot be emphasized enough. Lack of sleep has unwanted side effects on your physical and mental condition such as finding it hard to concentrate and to make reasonable judgments. This can put you into a dangerous situation, especially when you must react to something extremely fast.

As just stated, sleep can be viewed as-as an activity for developing and rebuilding. It is needed to regain the energy that has been worn out all day. If you have quality, sound sleep, you will acquire an adequate amount of energy to carry out the new day’s tasks. Even so, bear in mind that the amount of sleep you must have may be not equal with others. Just make sure you always get the full amount of sleep required. If not, your system will begin asking for it.

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A Useful Method for Losing Weight: Carb Backloading

There are many different schools of thought when it comes to losing weight and there are many different systems, diet plans and strategies that claim to be the most effective in the world.

Of course not all of these can work equally though and so your job is to try and weed out the winners from the losers and to identify which strategies are most effective generally and also best suited to your specific lifestyle and biology.losing weight

For your consideration then: carb backloading!

What is Carb Backloading?

The basic idea behind backloading is that you are going to time your meals, or more specifically time your consumption of carbohydrates.

You’ll do this in such a way as to eat carbs like bread, pasta and others only immediately after you have engaged in intensive cardiovascular training.

More specifically than that, you will be timing your consumption of simple carbs in order to follow HIIT workouts. That means that you’ll a low-carb or no-carb diet for the majority of the day and then when you’ve finished an intense training session, you’ll be able to permit yourself to have some pasta or a sandwich.

Why Does it Work?

The idea behind this system is to first empty the energy stored in the muscles (glycogen) before turning to carbohydrates. What this is thought to do is to create a demand on the body that will ensure that the new sugar influx is not stored as fat.

You see, the body only stores excess sugar as fat when it doesn’t have any use for it. If your blood sugar is low when you eat, then your body will use some of the incoming sugar rather than store it. Unfortunately, low blood sugar also stimulates the release of many hormones and it doesn’t take much to get a good supply back.

Conversely though, the body also stores a small amount of energy in the muscle cells as glycogen to allow us to run and fight when we have low blood sugar and we are burning energy too quickly to rely on fat stores.

When this is depleted, the first priority for the body (after powering basic functions) is to restore this energy. Thus, any carbohydrates that you eat within a short window of opportunity will be sent to the muscle and not the belly.

How to Get it Right

Before you try this system, it is important to note that it doesn’t work if you only use steady state cardiovascular exercise. A gentle jog will use up the blood sugar and then turn to fat stores. Conversely, if you sprint or go at 100% output, then your body will have no choice but to use glycogen (because burning fat is too slow).

We can only maintain max output for a short amount of time though and this is where HIIT comes in – as the perfect way to use up this form of energy and create that necessary demand.

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