Kingofcourse Kingofcourse says:. September 10, at am. Maximus says:. September 8, at am. Leave a Reply Cancel reply Your email address will not be published. Search for:. In fact, many bodybuilders use Intermittent Fasting IF as part of their routine. I go into more detail about Intermittent Fasting and Exercise in this post.
There are different types of workouts that you can benefit from. You can lift weights or do low-intensity steady state training LISS , like running, jogging, or biking. All have great benefits, and each is necessary for a well-rounded exercise regimen. These bursts are followed by short periods of low-intensity recovery or rest. This is a level of intensity that is not sustainable for more than one minute.
Go all out! During the low-intensity recovery periods, bring your heart rate back down into the fat burning zone. This part is very important to make your HIIT workout effective. A really cool thing about HIIT training is that you continue to burn calories for hours after your workout. But take caution, give your body time to recover from that intense workout. Examples of LISS training include bike riding or walking at an intensity that is sustainable for up to an hour.
Big difference, right? Keep in mind that weightlifting is wonderful for your body and great to do while Intermittent Fasting.
So, ideally, you should do a bit of everything throughout the week to have a well-rounded workout routine. Again, this post goes into more detail.
But, ideally, complete your HIIT training during your feasting period. This is because you have glycogen blood sugar readily available for the energy required for this high-intensity workout.
You can do this conditioning routine using a wide variety of exercises. Pick one of these or something else that you enjoy, and don't be afraid to mix things up every once in a while.
Use your imagination. Just follow the work-to-rest intervals as indicated. And definitely wear a shirt you don't mind sweating in! The research is stacking up to show that HIIT helps people from a broad range of backgrounds burn serious calories and improve cardiovascular conditioning, both during and after the workout.
Trained and untrained , men and women , overweight beginners and athletes —they all see benefits. But get this: It can help you add muscle, too! One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a six-week high-intensity interval program while supplementing with beta-alanine gained more than 2 pounds of lean mass after three weeks—despite no lifting during the program.
The program wasn't anything wild, either: Just 15 minutes, three days per week, at a ratio of exercise to rest. But as I note in my Expert Guide to Carnosyn Beta-Alanine , you'll still need to take it daily outside of your pre-workout for at least two weeks to make it effective.
Beta-alanine is the perfect supplement for HIIT training. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60 to 70 percent of their max heart rate. HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies. A lot of these studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs.
In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. After all, weight training itself is a form of HIIT—you do a set with all-out effort, rest, then do another set, rest, and repeat.
Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. Hundreds, as the name implies, involves doing rep sets. Sounds the same as GVT, right?
Not exactly.
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