James Smith - HIIT 2 FIT: The Utimate Fat-Burning Solution

The Utimate Fat-Burning Solution

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TABLE OF CONTENTS

Introduction

Chapter 1

What is HIIT?

The Science Behind HIIT

The EPOC Effect

Is HIIT Right For You?

Chapter 2

Benefits of HIIT

Improves Oxygen Consumption

Cardiovascular Benefits

Helps Reduce Blood Sugar

Boosts Metabolism

Time Saving Features That Require No Equipment

Create Customized Workouts

Challenging And Entertaining

HIIT Is Efficient

Chapter 3

The Essentials of HIIT

What Equipment To Use In HIIT?

How Intense Should The Workouts Be?

How Restful Should The Rest Periods Be?

How Long Should The Workouts Be?

How Frequently Should You Do HIIT Workouts?

How To Prevent Muscle Burn During HIIT?

Chapter 4

HIIT for Fat Loss and Muscle Gain

How Does HIIT Cause Fat Loss?

HIIT And Fat Oxidation

Increase In Growth Hormone Levels

How Does HIIT Build Muscle Mass?

Metabolism And Muscle Mass

Chapter 5

HIIT for Endurance

How Is Endurance Built?

How Does HIIT Build Endurance?

HIIT and VO2

HIIT Builds Endurance In Skeletal Muscles

Motor Units And HIIT

Does HIIT Affect Qmax?

Chapter 6

Common Mistakes When Doing HIIT

Opting For Longer Workouts

Not Warming Up

Choosing Complex And Complicated Movements

Not Paying Attention To 'Recovery' Intervals

Not Being 'Intense' Enough

Diet And Clothing Matter

Not Staying Determined Enough

Doing HIIT Too Often

Choosing The Wrong Timing

Chapter 7

The Best Diet for HIIT

Pre-Workout Nutrition

Post Workout Nutrition

3 Day Meal Ideas

Chapter 8

Supplements for HIIT

Greens Supplement

Creatine Monohydrate

Caffeine

L-Carnitine L-Tartarate

Betaine

Citrulline

Conclusion

Working at maximal intensity for an extended amount of time is physiologically impossible. So if you think that performing tougher workout routines for longer durations will make you shed fat faster, you may want to change your weight loss strategy.

In fact, there is a much more effective way to experience body transformation in much lesser time. Instead of spending hours grinding it out with traditional workout regimes, there is a better and faster way to reap the full fitness benefits by utilizing high intensity movements in short bursts. By doing so, you grant your body frequent recovery periods to prepare for the next round.

Countless studies prove that high intensity training will facilitate in losing body fat fast while retaining maximal muscle mass. High intensity training can also strengthen the cardio vascular system and improve your endurance for high level of intensity training for a longer period of time.

Fitness enthusiasts whore looking for effective ways to get shredded should know about the term HIIT, also known as High Intensity Interval Training. For most people who are unfamiliar with HIIT, they commonly associate it with panting, sweating along with unfathomable amount of burpees.

Perhaps, youve heard that HIIT has to do with performing intense movements, short breaks and breaking an insane amount of sweat.

But the truth of the matter is that HIIT is so much more than that.

Yes, there is an element of high intensity as well as of interval training but having said that, most people never perform HIIT

workouts correctly. At the end of the day, they might not even get a single HIIT workout in, even though they thought they did. So to clear out the confusion, here is what HIIT truly looks like.

High intensity interval training or HIIT is a very specific type of training technique where you give everything you have during short but fierce spurts of exercise. The bursts are alternated with short and occasionally active periods of recovery as opposed to standing still.

This kind of intense training raises and keeps the heart rate up while burning deep into your fat deposits in less time. You can also get the same benefit when you go for a long run by keeping your heart rate up, also known as Moderate Intensity Steady State Cardio (MISS Training). However, the two are very different, as the results produced vary significantly.

The goal of HIIT is not only to raise your heart rate up and making sure that you perform your training at maximumintensity . And to truly reap the benefits of HIIT, you have to push your efforts to the limit during every burst by keeping your EPOC (Excess Post-Exercise Oxygen Consumption) high.

This is also why each burst is short, ranging anywhere between 20-90 seconds because even this much time is a lot when you kick the intensity level up to the max.

This key difference separates HIIT from both high intensity and interval training when done on their own. Research shows that all exercise promotes fat burn by burning calories but exercise performed at a higher intensity creates the afterburn effect that burns more calories over time. That is exactly why HIIT is such a hit.

When compared to other types of cardio, HIIT has also been seen to be a more effective means of getting incredibly shredded fast. It is a workout that is beneficial on multiple fronts since it uses both body weight and added weight that not only spike up the heart rate but also tone muscles.

The other thing that makes HIIT work is the element of rest. The training is comprised of intense bursts of activity followed by active recovery, this is where the element of rest comes in. Resting between each set is an essential part of the workout because if you do not take enough time to recover, you will not be able to push yourself to the limit on the next burst.