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The Best Diet and Supplement Regime to Combine With HIIT

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So you just discovered HIIT? No doubt you’re loving just how easy it is to get a fat burning, calorie melting workout in now and you’re getting a kick out of pushing yourself so hard.

But while you’re probably feeling great, you should know that fat loss and muscle gain do not happen in the gym or on the track. Rather, they happen in the kitchen. If you really want to make the very most of HIIT, the you should combine it with the right diet… hiit

The Basics – Calories In, Calories Out

The great thing about HIIT is that it is a form of MetCon – metabolic conditioning. That is to say that it doesn’t just burn calories while you’re training, it also increases your calorie burn at rest by making your cells more efficient at burning through fat stores and sugars. Thus, even when you’re resting, you’re going to lose more weight.

But you still need to try and calculate this as much as you can and to do that, you need to figure out a rough ‘AMR’ – the total number of calories you burn in a day (this stands for ‘Active Metabolic Rate’). Likewise, you should track the calories you’re taking in with an app like MyFitnessPal and what this will then allow you to do, is to make sure you are consuming fewer calories than you are burning off. If you do this, then you should lose weight – and especially with the metabolic benefits.

Carb Backloading

Some people will tell you that it is important to reduce carbs – at least the simple kind. That’s because carbs spike the blood sugar and your body responds by producing insulin, absorbing that sugar and then storing it as fat.

If you’re concerned about this, you can try something called ‘carb backloading’. Here, you simply consume carbs only immediately following a workout. This wouldn’t work with aerobic training but HIIT will deplete the glycogen stores in your muscles. Thus, the priority of your body will become refuelling those glycogen stores, meaning that you’ll be less likely to store the excess energy as fat!

This way, you can still enjoy your carbs but without the guilt!

Supplements

One supplement that makes a lot of sense in conjunction with a HIIT workout program is creatine. That’s because creatine allows you to recycle ATP in your system, which in turn means you can rely on the ATP-CP energy system just a little longer. This in turn means that you can go all out for a second or so more when performing the high intensity portion of your workouts. That’s a big difference and it will result in better results. All that and creatine has also been shown to add muscle (by increasing water retention in the muscles) and to boost IQ!

Meanwhile, you can also try other supplements that will enhance your cellular energy. Popular choices include l-carnitine, CoQ10 and omega 3.

You don’t need any supplements, but adding a little l-carnitine and creatine can only help you see results faster!

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Terrine Pearsall

How To Stay Calm and Collected in Any Situation

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Now is the time to plan. We’re always juggling so many things – planning for the future like finding new clients, attending to current clients and the list goes on. High-stress levels can result in a tense situation which impact on our communication style. A situation which may usually cause minor irritation could become a breaking point when feeling stressed.

Here is how to stay calm and collected in any situation. 

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  1. Have the courage to step back

Stressful situations can become quite emotional.

  1. Gather your thoughts before responding

If you’re communicating via email, it’s easy to hit send before calming down from an angry state.

The technology was supposed to make our lives easier. Use technology as a tool to assist you in your working day. Replying to an email that causes you stress doesn’t have to be done immediately. Take control of the situation by allowing yourself some time out.

  1. Change perspective

Step into the shoes of the person that you’re having difficulty communicating with and see, hear and feel the situation through their eyes, ears and emotions.

  1. Analyse your options

Depending upon your situation, here are some questions to consider:

  • What is the most appropriate response to the situation given what you know about the other person’s communication style?

  • Do you have enough information to make an informed decision?

  • Have you heard what the other person has to say without becoming defensive or shifting into win-lose thinking?

  1. Logic instead of emotion

View at the facts and detach them from the emotional element of the situation.

To be capable of doing this, it’s essential to look after yourself so that when a difficult situation arises, you’re less likely to be affected by the emotional component.

Some strategies include:

Breathing deeply from the diaphragm

This helps to relax the muscles and allows oxygen to flow to the brain so that you can think in a more rational manner.

Regular exercise

This could be as simple as a walk that can clear the head while applying nervous energy in a productive way.

Become an objective observer

Hold back from the situation and reality it as if you were a detached observer.

  1. Master of actions versus reactions

You can control how you feel and react to any situation. You cannot control how others feel or react. So it’s important that you do what you can within, always know that your circle of influence.

By recognizing and checking your reactions, intentions and assumptions you’re able to be the master of your actions.

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Weight Loss Tips That Will Work Well for Women

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There is a lot of information out there on how to lose weight. Unfortunately, this information very often does not take into account our individual differences or our unique biology. If you are someone who has a slow metabolism, then you will burn fewer calories than someone who has a very fast one.

If you are someone who is very tall, then the amount you need to eat is different than it is for someone very short. Even more extreme though are the differences between men and women and the strategies that work best for each. If you are female and you are trying to lose weight, then here are some tips that you might not have read before…weight

Lift Weights

The biggest tip that every woman should know when it comes to weight loss, is that they should try weightlifting or another form of ‘resistance’ training.

In other words, women should drop the over-reliance on cardio exercise and start lifting weights!

Many women worry about this because they think that they are going to get ‘too bulky’ and that the resultant look will be unattractive.

In reality though, it is actually very hard to become bulky and especially for a woman. What’s more likely is that added muscle mass will simply speed up your metabolism (muscle is what we call ‘metabolically active’) and that will allow you to burn fat at a faster rate.

In fact, this is one of the main reasons that men lose weight faster than women!
At the same time, lifting weight will help women to gain the right proportions, to tone up and to increase their tone and definition in order to get rid of things like cellulite. It will even increase the production of fat burning hormones!

The fastest way to get a more attractive body as a woman is to lift weights.

Consider Other Lifestyle Factors, Medications and Conditions

Hormones play a large role in fat burning and muscle mass and the biggest drivers here include testosterone and estrogen.

So, women are at a disadvantage already when it comes to burning fat but things get more complicated still when you consider the other factors involved: things like the menstrual cycle for instance which causes hormones to fluctuate at different times of the month.

More of an issue is the role of contraceptive medication which can cause weight gain or weight loss depending on how the body reacts.

Then there are conditions like polycystic ovaries which only affect women and like hypothyroidism which is more common for women. If you find it very difficult to lose weight, consult your doctor.

And make sure that you are eating well and getting all of your nutrients in order to support your body’s metabolic function and hormone balance.

Finally, note that these hormones also impact on emotional eating – which studies confirm to be a larger issue for women versus men. Keep this in mind and try to maintain your emotional state while avoiding temptation as far as you can.

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Some Exciting Training Methods You Probably Haven’t Heard of….

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There are several new training protocols out there at the moment that have captured the imagination of the web’s fitness enthusiasts. These include concepts like HIIT and tabata. Kettlebell workouts are big at the moment too.

But these are just two types of training that you can use to mix things up and see better results. And actually, there are many more exciting and alternative ways to train like this that simply haven’t made it into the mainstream. training

The great news is that the more of these you learn, the more options you’ll have for your own training and the easier it will be to meet your precise goals. Let’s take a look at some of the more interesting options then…

Cardio Acceleration

Cardio acceleration is similar to HIIT in that you’re combining a form of high intensity exercise with something a little more slow-paced. In this case, you are going to combine intense CV with resistance training. In that way, your routine will be just like any other weight lifting routine but in between sets – when you would normally be resting – you will instead engage in high intensity cardio, whether that’s sprinting or tuck jumps. It’s highly effective at burning fat but it’s also brutal!

Fasted Cardio

Want to get even more bang for your cardio buck? Then try ‘fasted cardio’. This is simply cardio that you perform first thing in the morning – before you have even had breakfast. This way, you train before you have given your body any food and that means you’ll have low glycogen stores and low blood sugar. You’ll therefore be in a much more catabolic state and your body will have no choice but to use your fat for energy. Combined, these factors result in much greater fat burn!

Cardio Finishers

One way to combine cardio and weightlifting is to finish a resistance training workout with a cardio ‘finisher’. A finisher is simply and intense burst of cardio exercise tacked onto the end of your weights work. This is enough to blast a few more calories and to ensure that you’ll use up all the juice left in the tank before you head home from the gym.

Fartlek

HIIT usually means switching between different combinations of rest periods and intensive exercise. Normally, this follows a steady pattern but in fartlek training – which translated literally as ‘time play’ – you have more freedom to try different combinations. You can switch between more than two levels of exercise (sprinting, walking and jogging for example) and you can decide to mix and match them how and when you want to.

MetCon

MetCon stands for ‘metabolic conditioning’ and is essentially what you get when you combine a relatively basic form of resistance exercise with a high intensity approach. The idea is to train your metabolism as much as your muscles, which you accomplish by performing short and focused bursts of exercise in a structure manner.

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7 Things You Can Do to Relax Each Day

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We face new challenges each day and in the long run these challenges contribute to high stress levels. Stress can affect our well being and reduce our productivity. If we let pressure build up we can end up harming others, making irrational decisions, and in extreme cases we vent out our stress to others.

Therefore it is vital that we find a way to reduce stress levels. There are various ways we can unwind and here are 7 Things you can do to relax.day

Do some yoga

Find a quite room and do some yoga. Yoga helps your body and mind relax. You can lookup brief yoga routines on YouTube and practice them. Yoga will help you release all the pressure that has been building up in your body and it is also beneficial for your body.

Listen to your favorite genre of music

Listening to music lets you get loose. As you get to listen to favorite musician you forget what is troubling you which in turn reduces your stress levels. A good thing about music is that you can plug in your earphones and separate yourself from the stressful environment.

Take a walk

You might opt to walk or jog into the park and enjoy what mother nature has to offer. If you leave in a noisy neighborhood find a quite place to walk. This lets you organize your thoughts and you get to view things from a clearer point of view. Find time in your busy schedule and enjoy the walk.

Play games

Computer games or physical games can do. If you love staying indoors then computer games will help you vent out the stress that has been building up in your body. You can play board games against your friends and it will hep you focus on something new other than your problems.

Hit the gym

The gym helps you relieve all the mental and muscle tension that builds up during the day. Your job could be demanding that you stay seated for a long period of time and this is bad for your health. Weight lifting will help you reduce all this tension that has been building up. You also get to socialize at the gym which is very healthy.

Watch movies

Watching movies lets you forget what has been stressing you . Take sometime off and watch a movie on Netflix or in a cinema. Movies are enjoyable to watch and we can dedicate weekends to watching movies. You can also watch documentaries if you are not a fan of movies and you will learn new things.

Travel

Visiting new places is one of the best stress relievers. You can save for a vacation and to get your mind off the things currently stressing you. On vacation you get to interact with new people and learn their diverse cultures. Traveling helps you reduce tension in your life and you can take your family with you.

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Top Tips That Will Make Eating Healthily Easier

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If you want to lose weight, then you need to start eating less and more healthily. Many of us are not the size we want to be and the primary reason for that is that we eat too much and we eat too much of the wrong things.

The problem is that it isn’t as easy to fix your diet as you might initially expect. Eating right means that you need the money to spend on fruits and vegetables (that tend to go off in no time at all) and you need the time to prepare all the food and clean up afterward.healthily

If you’re going to start eating healthier then, the smart thing to do is to think ahead and to make this as easy as possible so that you don’t get caught out by a lack of time, motivation or space. Here are some ways to do that…

Get the Right Appliances

If you want to make cooking in the kitchen easier, then there are a ton of appliances and gadgets that can help you to do just that.

A great example is a blender or a food processor. This can be used to mix fruits into a smoothie, or to mix vegetables into a soup.

Either way, this will give you a ton of highly beneficial nutrients in an easy-to-eat form factor that will only take a few minutes to prepare.

Another good example is a dishwasher. This will wash up your plates and dishes for you after you’ve eaten, meaning you’ll need to spend less time washing up after you have finished and can spend more time cooking and preparing your food as a result.

Learn the Right Recipes

Of course being able to cook quickly also comes down to having the right recipes. This is why it’s very much spending some time to learn meals that are quick and easy to prepare while still containing lots of highly beneficial nutrients and being low calorie.

Cook in Bulk

Common advice is to cook at the start of the week and then simply heat it up to eat during the week. This is a nice idea but the reality is that most of us don’t want to give up an entire Sunday to cooking.

A better solution then will often be to cook at the usual time but to prepare larger batches. This way, you’ll have spare food that you can enjoy on other evenings.

You can even freeze some for further in the future. Crucially, this process doesn’t take any longer than cooking the usual portions.

Eat Consistently

One particularly important tip is to try and eat more consistently during the day. That means eating a relatively samey breakfast and lunch. While this isn’t as exciting as eating fresh and original meals every day, you’ll still have the evening to do that.

For breakfast and lunch though, you’ll now be able to get your food faster without having to count calories or learn new recipes.

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How Your Body Uses Energy As You Continue to Train

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When you first start working out, your body will go through a number of changes. These changes are designed to provide you with more energy and your ability to recruit that energy as and when you need it, is one of the biggest factors in determining how fit you are and how well you’re able to train. It’s also what controls the amount of fat you’re able to lose in any given amount of time!

Let’s see how this works and what you can do to improve it… body

The ATP-CP System

Essentially, the body finds its energy using three separate systems and it goes through these three systems in order.

When you first start exercising, you will begin using what is known as the ‘ATP-CP’ system. This stands for adenosine triphosphate creatine phosphate system. Catchy!

Adenosine triphosphate is the most fundamental form of energy known to biology. This is what glucose must be broken down into in order to be used by the body and a fair amount of it exists inside your muscles at all times. As soon as you start exercising, you utilize that ATP and this provides up to a couple of seconds of power. CP – creatine phosphate – allows us to recycle ATP and is also stored in the muscles ready to use.

The ATP-CP system is the most energy efficient and provides us with energy without making us gasp or feel unwell.

The Glycogen Lactic Acid System

The glycogen lactic acid system works by using glycogen stored in the muscles. This is the second most energy efficient source but has the unwanted side effect of producing lactate and other metabolites as a by-product. Lactate makes us feel unwell if we keep pushing ourselves and correlates with other metabolites that can make the muscle feel like it’s burning.

We can usually use this system of energy for a couple of minutes before the lactate becomes too much or the burn becomes too much. It is possible to improve your tolerance to this however, with training.

The Aerobic System

Finally, we switch to the aerobic system. This is the energy system most of us are most familiar with and it works by utilizing oxygen in the blood in order to burn fat stores for energy. This is why it makes us start breathing more heavily and increases our heart rate.

The aerobic system is the least energy efficient and it takes time for the energy to be delivered. Thus we are forced to slow down once we reach this state. However, it is also the type of energy system that we are able to sustain the longest. In fact, we can continue with this kind of exercise indefinitely or until we collapse from a complete lack of body fat!

HIIT

HIIT (high intensity interval training) is so effective because it involves switching from the first two types of energy (anaerobic energy) to the last kind. This enables you to deplete both your glycogen and your fat stores and thus does both more effectively.

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How to Manage Stressful Situations

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Stress is a common feeling that every human being experiences. As we all know from experience, stress can impact your life negatively and it should, therefore, be dealt with properly. Stress may be unavoidable but how it is handled is our choice. Managing stressful situations is all about taking charge of your thoughts, lifestyle, emotions, and the way you handle problems.

When faced with a stressful situation at work or in your personal life, it is very common to worry, panic and be fearful which can result in poor performance and inaction. To avoid this, here are a few tips that can help you manage stress.stressful

Determine the Sources of Stress in your Life

Identifying the sources of stress should be the first step before you know how you will deal with them. It can be easy to identify the major stressful situations like moving from home, changing jobs, or losing a loved one, but identifying the day to day stress can prove to be hard. In order to recognize your true source of stress you should look into your attitude, habits, and excuses.

Take Care of Yourself

You will be able to handle stress better if you are in good physical and mental shape. Looking after yourself by having fun, building time for relaxation, exercising, eating healthily, and attaining a balance between your personal and work life is important.

Be a Positive Thinker

Positive thinking makes one feel confident and in control. You should envision a positive outcome to a stressful situation and focus on your successes rather than your failures. Focusing on obstacles that you have overcome also helps you feel in control.

Connect with Others

Social engagement is the most efficient and quickest way to reduce stress and to avoid overreacting to both external and internal events that you recognize as threatening. Expressing what you are feeling or going through to a person that you know will understand you can be very helpful. You should, therefore, reach out to friends and family more and connect with them regularly in person.

Accept Things You Cannot Change

Some sources of stress in our lives are unavoidable and can’t be changed. The best way to cope with such stress is to accept things the way they are. Acceptance may prove to be difficult but in the long run, it is a better way than trying to fix a situation that you can’t change.

Practice Forgiveness

Accepting that we all live in an imperfect world where people make mistakes is a good way of perceiving things. Let go of resentments and anger by forgiving and moving on with your life.

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Top Hacks for Weight Loss

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Looking to lose weight fast? Then unfortunately there is no substitute for simple exercise and healthy eating. While this is true though, it’s also true that you can make life a little easier for yourself with a few smart tricks to speed up the process and help you lose weight more efficiently.

Read on and we’ll take a look at some of the best hacks out there for more rapidly melting away fat…weight

Cut Out Sugary Drinks

Did you know that a soda drink like 7Up has as much sugar in it as multiple Cream Eggs? Too often we forget about what we drink but actually, this is often responsible for a lot of additional calories.

Just as important as this are creamy coffees like cappuccinos which are also very calorific and of course alcoholic beverages like beer.

Switch to water and you’ll instantly burn a lot more calories!

And the Rest

There are other sources of calories that are very often overlooked. These include things like butter on your bread and sugar in your tea.

Make sure that all calories are accounted for!

Eat More Slowly

Eating more slowly can help you to feel fuller and digest your food better meaning you get greater vitamin and mineral absorption.

If you struggle with this, make a conscious effort to chew a certain number of times on each mouthful.

Drink More Water

Drinking more water will accelerate your metabolism and once more help you to digest your food better and break it down more.

Exercise First Thing in the Morning

While you sleep, you are not able to eat. This means that you are essentially fasting and when you wake up, you will have very low blood sugar and a high amount of fat-burning hormones like adrenaline.

If you exercise during this time, then your body will have no choice but to burn fat. Studies show that as a result, fasted cardio helps you to burn more fat and more calories than regular exercise. Try going for a run first thing in the morning.

Eat Carbs After Exercise

Another reason that fasted cardio works well is that it lends itself perfectly to carb backloading.

This is a system where you consume carbohydrates only after intensive exercise. By doing this, you are able to ensure that the calories you consume are used to replenish depleted stores of glycogen in your cells – rather than being stored as fat.

Double up on these strategies by running early in the morning before breakfast and then eating something with complex carbs when you finish.

Take Cold Showers

A cold shower will not only burn calories directly (as the body uses energy to try and heat itself back up) but will also increase the release of adrenaline and not to mention testosterone.

Sleep More

One of the times we burn the most fat is when we sleep, so make sure you are getting enough and that the quality is high too.

Walk

Finally, note that one of the very best ways to burn fat is to walk more. Look for ways to fit more walking into your routine and you’ll burn fat without tiring yourself out!

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How to Design a MetCon Circuit for Maximum Weight Loss and Muscle Building

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If you take a look on YouTube for a workout, you’ll find that they often come in the form of ‘ten-minute whole body routines’ and the like. These are designed as a circuit and they usually incorporate a range of exercises such as squats, clapping press ups, bicep curls and tuck jumps.

In theory, this type of workout can be highly beneficial for both building muscle and burning fat. That’s because it comes very close to mimicking a HIIT workout – encouraging short bursts of high intensity, followed by short resting periods. At the same time, the lack of rest increases the intensity and potentially allows for some real muscle damage and metabolic stress in a short amount of time. circuit

But not all of these workouts are made equal and some of them simply don’t work all that well. Be careful when finding workouts online!

Read on and we’ll see how to design a workout that does work, that uses these principles.

How to Burn Fat With a Circuit

Workouts that are designed to use high intensity intervals combined with resistance training and calisthenics are called ‘metcon’. This stands for ‘metabolic conditioning’ and should in theory improve your metabolism.

If you want to create a workout that falls into this category though, then you need to make sure that you are actually fulfilling the criteria of ‘metabolic conditioning’. This means that you need to be reaching 90-100% of your maximum heartrate during your exercise. You’re not going to do that with lunges and sit-ups, so make sure you include something like tuck jumps, like clapping press ups or like high knees.

The other thing to keep in mind though, is that you can’t maintain 90-100% MHR for more than a minute in most cases. Thus it’s important to provide breaks in your workout routine, so that some stations can be considered ‘active recovery’. An example might be to follow something like clapping press ups with something like plank.

More Tips

Another tip is to make sure that your circuit targets as many muscle groups as possible. The more different muscle you involve in your routines, the more you will stimulate the body to produce growth hormone and testosterone, which will lead to more muscle growth, even while you’re sleeping.

Another thing to do is to try and alternate the order that you hit each muscle group in so that you are switching from upper body to legs. This means that the body will have to direct blood from your arms down to your legs and back again – getting your heart to work harder and ultimately burning more calories as a result.

Finally, try to avoid adding any complex multi-joint exercises that are prone to injury at a point in the routine where you’re likely to be tired. If you’re going to perform dead-lifts, then make sure that you do so at the start of the workout before you are exhausted. Doing dead-lifts tired is a quick way to snap your back!

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