WHAT IS HIIT?
(High Intensity Interval Training)
(High Intensity Interval Training)
High-intensity interval training (HIIT) is a a form of cardio created to burn more fat and boost metabolic rates higher in a short period of time.
Usually the HIIT workout sessions vary from anywhere between 9-20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, 20 seconds intense exercise followed by 10 second rest period and repeating the cycle.
One of the most common HIIT strategies is called the TABATA method.
Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training produces higher quality results than aerobic training(traditional long duration cardio) . One result was building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. For accurate results VO2 levels were measured of athletes that performed the training method.
Tabata program just like any other form of HIIT can be versatile and custom made for a specific individual after taking under consideration the experience of the individual/athlete.
Interestingly, the high-intensity protocol had been used by major members of the Japanese Speed Skating team for several years. Also some studies, such as one by Laval University, state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. Since the metabolic rate gets boosted higher, the amount of calories burned though the day after your workout is also much higher.
To simplify the above if you want to burn more fat and not muscle in a short period of time plus increase your metabolic rate for the rest of the day, choose HIIT training.
HIIT Sessions should consist of a warm up and stretching period followed by the 9-20 minute HIIT and a cool down and stretching period. You can be really creative with your HIIT workouts since running is only ONE of the options to perform HIIT. I suggest, jump rope, heavy duty rope, parachute sprints, cone sprints, box jumps.
Also keep in mind that you can vary the duration of your HIIT session.
I usually suggest a 12-15 minute HIIT.
If you had a killer leg day the day before or 2 days before your HIIT and the lower body muscles are still sore, try the rope cardio (NOT JUMP ROPE) look in picture 2 for example. Example of a 2 to 1 ratio HIIT (for example 40 secs fast 20 seconds slow) repeated 5 times followed by 2.5 minute recovery period which totals up to 7.5 minutes, then repeat the cycle one more time.
An ideal HIIT workout
- 3-5 minute warm up period
- 5 * (40 sec very fast run[sprint] followed by a 20 sec slow walk)
- 2.5 minute moderate speed walk for recovery
REPEAT THE CYCLE ONE MORE TIME
- 3-5 minute cool off for recovery! (VERY IMPORTANT)
The above HIIT workout consisted of running for the intense part of the program however do not forget that you can integrate the following exercises below instead of running or even alternate every intense part with a different exercise from below.
- HEAVY DUTY ROPE
- Jump Rope
- Agility Ladder
- Bow Jumps
- Push ups
- Plyometrics
- Cone drills (such as suicides)
I hope HIIT works well for you, especially when you are trying to get CUT while staying JACKED! BURN FAT AND PRESERVE MUSCLE with HIIT TRAINING.
Please see your physician before training any exercise program, also please keep in mind that HIIT training is an intense training method for the advanced athletes however it can be modified to meet your needs and specific goals.
References: Journal of Sports Medicine, interval training.com, Melih F. Cologlu
References: Journal of Sports Medicine, interval training.com, Melih F. Cologlu
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WHAT IS
REST-AND-PAUSE
LIFTING TECHNIQUE?
REST-AND-PAUSE
LIFTING TECHNIQUE?
USE THIS LIFTING TECHNIQUE TO BREAK YOUR PLATEAU:
THE REST-PAUSE TECHNIQUE!
THE KEY TO REGENERATE ATP source ENERGY!
We all hit a plateau at some point of our exercise program. Now, the difference between the athletes who keep improving and those who are stuck in a plateau is the key muscle shocking lifting techniques such as the REST-PAUSE technique.
THE KEY TO REGENERATE ATP source ENERGY!
We all hit a plateau at some point of our exercise program. Now, the difference between the athletes who keep improving and those who are stuck in a plateau is the key muscle shocking lifting techniques such as the REST-PAUSE technique.
The rest-pause technique has limitless variations and we will go over a few variations and allow you to understand why you will improve using this technique.
What is ATP energy source and Rest-Pause Technique:
ATP (Adenosine Triphosphate):
A complex chemical compound formed with the energy released from food and stored in all cells muscle cells. Our bodies lets our muscles use this energy systems for short bursts (up to 10 seconds) of exercises performed. And when we take short breaks up to 10 seconds, this ATP energy source gets replenished and allows us to go beyond our capability.
Rest-Pause technique is a great example of a lifting technique that can allow you to go beyond your capability by allowing you to perform more repetitions with a certain amount of weight.
A complex chemical compound formed with the energy released from food and stored in all cells muscle cells. Our bodies lets our muscles use this energy systems for short bursts (up to 10 seconds) of exercises performed. And when we take short breaks up to 10 seconds, this ATP energy source gets replenished and allows us to go beyond our capability.
Rest-Pause technique is a great example of a lifting technique that can allow you to go beyond your capability by allowing you to perform more repetitions with a certain amount of weight.
REST-PAUSE Training Example 1
® Pick a weight you can only do 7 straight reps with!
Exercise: The Bench Press
Sets: 3
Weight: 285 lbs (EXAMPLE)
Rep Range: 4 reps (5-10 second rest) -3 reps (5-10 seconds rest) - 2 reps (5-10 sec rest)- 1 REP (this last rep should feel as if you are benching 1 Rep Max) ® ALL THIS COUNTS AS ONE SET!
Total Reps: 4+3+2+1= 10 reps® ALL THIS COUNTS AS ONE SET!
® Pick a weight you can only do 7 straight reps with!
Exercise: The Bench Press
Sets: 3
Weight: 285 lbs (EXAMPLE)
Rep Range: 4 reps (5-10 second rest) -3 reps (5-10 seconds rest) - 2 reps (5-10 sec rest)- 1 REP (this last rep should feel as if you are benching 1 Rep Max) ® ALL THIS COUNTS AS ONE SET!
Total Reps: 4+3+2+1= 10 reps® ALL THIS COUNTS AS ONE SET!
For example, let’s suppose you picked a weight that you can perform 7 repetitions with.
Example: 7* 285 ( is your range), but using the REST-PAUSE technique above you just performed 10 reps with 285lbs, As explained above the ATP energy source rebuilding during short rests allowed you to perform a total 10 reps with a weight that you could have only performed 7 reps with if it was to be a traditional straight set. Those extra 3 reps that you got in is what we call going beyond your capability. This is what is going to get you out of that plateau.
Example: 7* 285 ( is your range), but using the REST-PAUSE technique above you just performed 10 reps with 285lbs, As explained above the ATP energy source rebuilding during short rests allowed you to perform a total 10 reps with a weight that you could have only performed 7 reps with if it was to be a traditional straight set. Those extra 3 reps that you got in is what we call going beyond your capability. This is what is going to get you out of that plateau.
Example 2: Higher Volume Example
®Pick a weight you can only perform 9-10 straight reps with!
Exercise: Deadlift
Sets: 3
Weight: 315lbs
Rep range: 6 reps (5-10 seconds rest) - 4 reps (5-10 sec rest) - 2 reps (5-10 sec rest) -1 rep
Total Reps: 13
Again, you want that last rep to be very challenging.
®Pick a weight you can only perform 9-10 straight reps with!
Exercise: Deadlift
Sets: 3
Weight: 315lbs
Rep range: 6 reps (5-10 seconds rest) - 4 reps (5-10 sec rest) - 2 reps (5-10 sec rest) -1 rep
Total Reps: 13
Again, you want that last rep to be very challenging.
Example 3: Power Example
® pick a weight you can only perform 2 straight reps with!
Exercise: The bench Press
Sets: 3
Weight: 355 lbs
Rep Range: 1 rep (5-10 seconds rest) - 1 rep (5-10 seconds rest) - 1 rep
Total reps: 3
® pick a weight you can only perform 2 straight reps with!
Exercise: The bench Press
Sets: 3
Weight: 355 lbs
Rep Range: 1 rep (5-10 seconds rest) - 1 rep (5-10 seconds rest) - 1 rep
Total reps: 3
Key Points:
*Make sure you test this system out with moderate weight first to find out what you are up against.
*Once you have done that, find that perfect weight that will allow you to use this technique properly.
*You do not put too much weight and have to rest too much or too little weight and you could have done much more reps then the set is designed for.
*Once you have done that, find that perfect weight that will allow you to use this technique properly.
*You do not put too much weight and have to rest too much or too little weight and you could have done much more reps then the set is designed for.
*Make sure to have a spotter just in case if this is your first time trying this technique
*Keep in mind that the short rests are enough to rebuild ATP for muscle strength, however they do feel shorter than they are if you are using the right weight with the right rep range!
*Keep changing your rep range with this technique to shock your muscles into new growth
*The weight range shown above are only examples (find your own reps range and what works best for you!).
*Keep changing your rep range with this technique to shock your muscles into new growth
*The weight range shown above are only examples (find your own reps range and what works best for you!).
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