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Learn How To Lose Fat and Get Lean With High Intensity Interval Training

Ready to get fit as a fiddle and lean as a… lobster? Okay, so you’re ready for High Intensity Interval Training, or HIIT. It’s what all slim jims do to get fit and super lean. The good news is that you get the benefits of this type of workout in as little as 20 minutes; the bad news is that it is very hard work!

This type of training consists of short, intense bursts of activity followed by longer recovery periods of steady-state activity. To get the real benefits of this method, it’s important that you can push yourself beyond your upper aerobic system, into your anaerobic system. Diving into your anaerobic system means working at 80-90% of your maximum heart rate (MHR). A crude way to calculate your MHR is minus your age from 220. So mine would be 220-21 (ahem) = 199 beats per minute (bpm). So the range for a 21 year old would be 159-179 bpm.

That’s fine if you have a heart rate monitor, that makes it easy to see how hard you’re working, but if you don’t have a monitor, you’ll have to rely on your own perceived exertion. The RPE (Rating of Perceived Exertion) scale is used just for this, with 0 in a Zen-like meditative state and 10 for skin. You should aim to be 8-9 here. Easy to cheat that way, but really what would be the point? As Mrs. Lund (my former math teacher) used to say “you’re only fooling yourself!” he was right Now I’m rubbish at maths. You will know when you reach your maximum effort as the muscle burn will begin.

So, to go over the benefits before you decide to leave after reading Muscle Cream: If you do HIIT training, you’ll be able to:

1. Burn more calories during and after your session as your body takes longer to recover.

2. Get metabolic adaptations that allow you to use more fat for fuel

3. Improve endurance levels

4. Get lean

5. Limit muscle wasting (which often happens during steady-state cardio)

6. Feeling more energetic

7. Save time

Try this 20-minute interval to get started. If you’re just starting out with this type of exercise, it’s best to keep your recovery periods fairly long. Do this program three times over the next week, then start reducing recovery times by 1 min each week. This applies to any type of cardiovascular training: running, elliptical, rowing, etc.

Warm-up: 5 minutes at 60-70% MHR or 6-7 RPE

Interval: 1 min at 80-90% MHR or 8-9 RPE

Recovery: 4 minutes at 60-70% MHR or 6-7 RPE

Repeat the interval and return to recovery

Cooldown: 5 minutes at 60-70% MHR or 6-7 RPE

I would like to know how you are doing. Let me know.

‘It’s a deep burn!’ Name the movie and the actor…

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