{"id":615,"date":"2013-01-28T09:30:47","date_gmt":"2013-01-28T17:30:47","guid":{"rendered":"http:\/\/gahealthguide.wordpress.com\/?p=615"},"modified":"2013-01-28T09:30:47","modified_gmt":"2013-01-28T17:30:47","slug":"new-and-improved-hiit","status":"publish","type":"post","link":"https:\/\/devinephysiques.com\/blog\/2013\/01\/28\/new-and-improved-hiit\/","title":{"rendered":"New and Improved HIIT"},"content":{"rendered":"

Once upon a time, we discussed HIIT–\u00a0 High Intensity Interval Training<\/a>.\u00a0 We discussed why it’s so great, and different ideas for a HIIT routine.<\/p>\n

Since then we have learned a lot more, and have discovered a fantastic HIIT routine that I would call a definite a** kicker;\u00a0 I would also call it the most effective cardio I’ve done.\u00a0 For the record, we did not come up with this. . .\u00a0 This is actually recommended by Lyle McDonald as part of his “Stubborn Fat Protocol.”\u00a0\u00a0 There’s is an accompanying\u00a0 supplement stack that you take with his program, and while it’s ridiculously effective for fat loss, it’s not necessary, nor recommended in some cases–\u00a0 We will mention it in this post, though.\u00a0 Anyway. . .\u00a0 The workout requires you to go to the gym first thing in the morning, without eating, and to get on a treadmill:<\/p>\n

You start with a brief warmup–\u00a0 We go to a gym that requires a lot of walking to get to, so that’s considered part of the warm up.\u00a0 We continue with 3 minutes of walking on the treadmill at a speed of 4.\u00a0 (15 min \/ mi pace)\u00a0 Officially, the warm up is to be 3 – 5 minutes.<\/p>\n

Your first round of HIIT:\u00a0 You have to sprint as hard as you can in order for this to be as effective as possible.\u00a0 You go 30 seconds of sprinting, and 30 seconds of walking or complete rest.\u00a0 (After two or three intervals, I start jumping on and off the treadmill for my breaks, but slowing down the treadmill so your rest periods consist of walking is just fine as well.)\u00a0 It’s worth noting that by “Sprinting,” I mean going at a pace that is hard to sprint continuously for 30 seconds.<\/p>\n

\"If<\/a>

If I could keep that up, I would be running a 4:17 mile, which is insane for me.<\/p><\/div>\n

Be careful, though. . .\u00a0 Most treadmills can’t handle certain speeds, so if you’re a fan of pushing yourself, or are really fast, you’ll probably need to do this workout outside in order for it to be most effective.\u00a0 Otherwise. . .<\/p>\n

\"I<\/a>

I have discovered that Precor Treadmills break every time you go at a 4:17 (14) or better pace. . . So I save that sprint for the very end.<\/p><\/div>\n

After you finish you first round of HIIT, you sit down.\u00a0 You can also stretch, and get water, but make sure you sit down and rest for 5 minutes.<\/p>\n

Now comes the steady state.\u00a0 Go to your favorite cardio machine\u00a0 (We’re a fan of the elliptical, but you can also use the stairmaster or treadmill), and go moderate intensity for 25 – 40 minutes.\u00a0 When you’re through there, you rest again for five minutes.<\/p>\n

And then the second round of HIIT, which is a strange thing–\u00a0 At this point my legs are so tired from the first round that they don’t want to go again, but they’re so warm, and I feel so good that they will just fly.\u00a0 Either way, you do between 5 and 10 minutes of HIIT this second time–\u00a0 Whatever you are physically capable of.\u00a0 I have trouble finishing 6 minutes, so I usually stick with that.<\/p>\n

When you’re through, do whatever you need to do to cool down and hope your stomach isn’t turning too much.\u00a0 Wait an hour and then have a small protein meal (Whatever that means to you–\u00a0 The point is no carbs and little to no fat. . .\u00a0 We opt for a scoop of protein powder with 1\/2C almond milk);\u00a0 Wait two hours after that and eat as you normally would.<\/p>\n

And that’s it!\u00a0 Anyone can do that and you will see fantastic results!<\/p>\n

There is also the supplement stack that is only recommended if you’ve lost a significant amount of body fat, or if you already have a decently low body fat percentage.\u00a0 This should be taken 30 – 45 minutes before your workout, and never done more than 3 times per week (Though we stick to 2):<\/p>\n

200mg Caffeine;\u00a0 2g Vitamin C;\u00a0 2 – 3g L-Tyrosine;\u00a0 and 0.2mg \/ kg bodyweight of Yohimbine HCl.<\/p>\n

So why this stack?\u00a0 To avoid an overly scientific answer, the Caffeine and Vitamin C boost your metabolism;\u00a0 The L-Tyrosine improves fat mobilization \/ lipolysis;\u00a0 And Yohimbine also helps with fat mobilization\u00a0 and lipolysis, but has the added bonus of targeting alpha receptors in stubborn fat areas of the body. (Hence the name of Lyle McDonald’s program, and why the supplement stack is really only recommended for those who are trying to cut down even more.)<\/p>\n

Supplements or not, this is a fantastic option for cardio!<\/p>\n","protected":false},"excerpt":{"rendered":"

Once upon a time, we discussed HIIT–\u00a0 High Intensity Interval Training.\u00a0 We discussed why it’s so great, and different ideas for a HIIT routine. Since then we have learned a lot more, and have discovered a fantastic HIIT routine that I would call a definite a** kicker;\u00a0 I would also call it the most effective […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2,3,7],"tags":[],"class_list":["post-615","post","type-post","status-publish","format-standard","hentry","category-body-building","category-fitness","category-health"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3DfsS-9V","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/comments?post=615"}],"version-history":[{"count":0,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/615\/revisions"}],"wp:attachment":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/media?parent=615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/categories?post=615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/tags?post=615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}