High Intensity Varieties

We all want the quick fix, right? The magic pill that will bring us the greatest body we’ve ever had. So, why then don’t we all do high intensity exercises?

High Intensity Interval Training, known as HIIT usually refers to aerobic based exercises, and High Intensity Resistance Training, known as HIRT is basic lifts but put into an interval scheme with a timed period of work and rest. The concept behind this training is that you are not letting your heart, muscles, and cells recover before adding to their workload. The only thing you need is an interval timer – Get an App, there’s tons.

Benefits of High Intensity anything:

  • See what you are capable of.

  • Change body composition in a considerable way in a very short period of time.

  • Shrink abdominal/ trunk fat mass.

  • Improve aerobic and anaerobic conditioning.

  • Maximal Caloric Expenditure: 

What is most interesting, to me anyway, is that the caloric expenditure during prolonged cardio is greater than the calories burned during short bursts of high intensity cardio BUT calories keep burning long after the short bursts of HIIT is over.

This is a bang for your workout buck!

When looking at caloric expenditure – the energy your body uses to produce the work to complete your exercise,  it should be calculated over a period of a week, or daily and looked at a glance, NOT just what was burned during exercise. When trying to change body composition, it is important to think big picture to keep a meaningful perspective.

Higher EPOC: HIIT, HIRT does an incredible things for Excess Post-Exercise Oxidation Consumption, aka the amount of calories burned after the exercise is over. Why do we still burn calories even after we’ve stopped moving? The body has to restore itself, i.e. replenish energy resources, re-oxygenate blood and restore the circulatory hormones, decrease body temperature, and regulate your breathing and heart rate. How long does this process take? The higher the intensity of your workout, the longer it will take to balance the body to pre-exercise levels, aka more calories are spent. YAY!

#hiit

But are you ready?

Now, just like anytime you level up: There’s pre-requisites. High Intensity is like entering the High Stakes poker room. Are you properly bank-rolled?

  • You need a strong base. You can’t be five years out of doing any movement at all and then begin a High Intensity training session and expect to feel good, perform well, or be able to move afterwards. Start Here: Foam Rolling, Weightless routines, or beginning Movement.

  • HIIT cannot be your only mode of exercise. Learn about training styles.

  • Be ready to change routines: Meaning you have to change up the actual exercises you do in the intervals.

  • A proper lifting diet of carbohydratesproteins, and fats. You need ample glycogen for your high intensity game. This is not a fasting type exercise, otherwise it will be fast and over. If you haven’t eaten in the past twelve hours – you may not have what it takes to push through muscle fatigue.

  • When you are OFF: Rest. Do not move. Go brain dead, even.

  • When you are ON: TRAIN LIKE YOU MEAN IT!

Go Hard or Go Home = Hard as a Mother F*cker = HAM

There is a reason that HAM means “I am” in Sanksrit. High Intensity pushes you to the absolutely edge of what you’re capable of, and it is the greatest mind-body conversation you can have, particularly when you’re the one testing your limits and demanding all that you have.

Kinds of High Intensity:

1.The Tabata method is kind of miraculous in the sense that it taxes the anaerobic and aerobic energy systems almost to the edge of what they can bear. Dr. Tabata’s research- yes he’s a real life doctor- and his work demonstrates that it’s possible to generate maximum power while simultaneously conditioning your heart in an incredibly short period of time.

Technical Details :

Total time: 4 min: Intervals: 8 rounds: 20 sec on; 10 sec off.

Whether you’re training arms, legs, core or some other push/pull split, finishing a workout with Tabata may provide you with a pump and fat burning boost you have never experienced before.

Be aware: You are not going to perform like a champ throughout your first Tabata attempt. In fact, it is more realistic to say that you probably won’t complete what seems [to your mind] to be a moderate amount of exercises. GO SLOW! It’s the Tabata style that makes the world of a difference. Instead of focusing on completion, put your effort on maintaining, i.e. staying alive. I kid, but this is no joke.

EXAMPLE: Let’s say the exercise you’ve chosen is the classic Push Up.

You do 20 push ups in your first round, pretty impressive. So impressive and it took so much energy that you were only able to complete 12 in the 2nd. DO NOT GET DISCOURAGED. You now have to focus on maintaining. You must try for 12 in the 3rd round. If you only get 10, this does NOT mean you are a weakling. You have to build up to withstand this kind of training. Just try to match the reps you completed in the previous round and stay upright. So, even if you absolutely could not lower to do one more push-up, hold the plank until that timer dings done.

While four minute workouts sound almost too good to be true, it is only good if you give it your all –and even then– the goodness is only felt after it’s over.  

            *Advanced Tabata – Do work in both intervals, as in don’t rest.                     Create a high intensity for 10 sec and low intensity for 20 sec.         EXAMPLE: Mountain Sprinters – 20 sec : V-ups/Boat Variation – 10 sec Don’t hate me, I love you

Where to use Tabata:

  • On vacation
  • Limited Equipment or Space
  • Going out on a hot date – or critical interview and need to feel invincible

When to use Tabata:

  • Limited Time
  • After a quick warm-up as a cardio boost to begin your lifting program.
  • In between lifting sets so that you maintain an elevated heart rate and continue to burn fat.
  • Post-lifting to purge lactic acid built up in the muscle, flush the waste out of your system, and burn maximal fat.

How to use Tabata:

  • Maintain a controlled slower pace – they’re brief intervals – but there’s 8!
  • Use lighter weights than normal
  • On a belly that has had food in the last three hours
  • Make a Move Like a Beast Playlist 
  • Stay hydrated – you’ll need more water post -workout than other workouts


2. HIRT: High Intensity Resistance Training Routine:

EXAMPLE: SEATED ROW: Pull max weight for 6 reps. Do this 3 X with a rest between. Rest could be 20 sec to 1 min What if you can’t get 6 reps on the 2nd try, and not even ready for the 3rd round when it shows up? TOTALLY NORMAL This is what you are working towards, duh.   😉


3. Spinning Intervals – Spin 1 min, 2 min, even in 3 min intervals using resistance and the following positions as variables to change as you see fit. See Spin Playlists.

  • Seated climb
  • Standing climb
  • Seated fast (downhill)
  • Seated upright (the biggest chance to recover)
  • Hovering just over the seat with a flat back

The beauty of interval training is the constant shifting that you’re putting your body through…so don’t get stuck on the actual movement you’ve designed for the interval. *Never fully rest when spinning, just slow down or take incline/resistance away.


4. Sprinting Intervals – Run like someone is chasing you.

Switch between walking, jogging, low, middle, and extreme inclines. Play with sprinting for distance or speed. You have to really sprint in numbers you have never seen before. Run at 9,10, even 12 mph. Don’t be scared, its only for .20 of a mile, or for 1 minute. You can do anything for 1 minute! *Try not coming to a full stop, just walk, jog, or raise the incline making it more anaerobic than aerobic or get off the treadmill and do something else in your rest, like push ups.


Already convinced that high intensity is better than long-duration training for calories burned and fat loss, but just not ready for Tabata, AND maybe you like your cardio or workouts to last longer than 4 minutes. It is the journey for you, not the destination. 

Turn up the intensity on your existing workout as a change-up in routine – AKA DON’T REST. Or where you would normally rest, do jumping jacks, or jump rope. And then right back to the lifting set of what you working on. 

WANT TO TRY BUT YOU DON’T KNOW WHAT TO DO : You can do high intensity with anything. It doesn’t have to be eight rounds, it could be three, and the intervals don’t have to be measured in seconds, try minutes or reps. Lift, something as basic as bicep curl or dynamic like Kettlebell snatches, Run, Jog, Jump rope, Body weight exercises, you name it. The possibilities of creating a timed effort of speedy work followed by timed rest or no rest is incredibly easy and fun!

Have fun going HAM.

Heavy Hitters, Suckers…

#hot97 #throwback #eastcoast

 

 

 

 

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How to Create a 6 Week Routine (1 of 2)

Alright so you’re ready for regular physical activity. Congratulations!

This is great news!  But now that you’re finally here, you’ve got a whole new problem:You don’t know where to start….  WHAT to train OR  HOW to train.

Image result for lifting face black and white, gym cultureLet’s first take a look at your body. If you have never lifted before:

Please read this about the BodyFoam Rolling,

What kind of lifter are you?

The different training styles, and why reps are important and which rep schemes you can use in your program.

  • What’s your posture like? Do you slouch?

  • Do you have lower back pain? or pain anywhere?Lower Back Pain/Injury

  • Do your legs turn in, turn out?

  • What’s your range of motion, particularly in the hips and shoulder?

  • Can you do more than one sit up?

  • Can you walk on an incline or jog for a full mile without dying?

  • Do you know which of your muscles are the tightest?

You must understand that your body in its upright position tells a story.

It is the end-product, or conclusion of your muscles.

Things they are doing, have done, and will continue to do without you being aware or giving them the green light. Now you are involved in this story and can tell it however you see fit.    

Tiffany Fuentes

If you slouch, it means that your muscles on the front are pulling your skeleton forward AND the muscles on your backside don’t have a thing to say about it.

They aren’t putting up a fight or pulling back to keep you straight. Nope, they’re just giving in.

This is all posture is, how well the moving parts of your body communicate and work together.

Poor posture, like lower back pain is not something that you have to live with. You have the power to change, but do you have the will?

Figure out a schedule:

  • How many days can you commit to an hour to lifting/moving/yoga?                               Hint: This should be minimum 3.

  • What days can you commit to cardio? This depends on your goals and current cardiovascular health, of course. For weight loss, five days. For regular heart health & maintenance, I would suggest three days minimum. Cardio-Vascular

  • Do you know how much time it will take? As in do you understand how much time you need to lift and or how long you should actually be doing cardio for, and what your target heart rate is? Will you be doing a variety of cardio activities? Do you know which is best for your body? Hint: You have to try them all.What Should I Do For Cardio?

  • Have you lifted before? Do you know how to split up the body? Read Training Styles. And why we split the body when we’re making a schedule? These are critical details when it comes to changing your body shape and composition. What kind of lifter am I ?

Image result for go hard or go home lifting culture

WITHOUT SPECIFIC EXERCISES. THIS IS WHAT A 6-WEEK ROUTINE COULD  LOOK LIKE.

Need exercises? start here: Weightless Routines  and view Videos Tab. 

Week 1: Build your base. Learn your strengths and your weaknesses. (also your likes and dislikes) Get a notebook and write down how many reps you did and what weight you pushed, pulled etc.

  • This first week is like a good negotiation. Write about how it felt, how you slept and how you woke up. Even how hungry you were or weren’t. You are selling yourself on exercise.

  • You should be spent by rep 8 or 9 of your third set of any exercise. If and when, you follow this principle to find your starting weight, you are building your base. It is critical that the weight tire you but gradually, particularly if you are beginning regular exercise and building your body. Why? So you can work the appropriate muscles rather than be dominated by a heavy load, and over-exert yourself and recruit a bunch of secondary and tertiary muscles which is not exactly what you were hoping to do with this program.

Week 2: Master week 1.

In week 3+4, push the limits of your endurance and control.

  • You know the moves and your favorite corner of the gym. You know the load and reps, which exercise follows the other, when you need your water, etc. Now, see how many reps you can crank out… Yes you’re supposed to be doing ten, but change baby change — maybe you get in twelve or fifteen and maybe it’s only one of the three sets, or two of the three. This is the week to play with endurance. 

In week 5, take the weight down. De-load.

  • It may sound funny or counter intuitive but this allows for something called super compensation, which we will explore in Week 6. Make it challenging by playing with your speed. Go slow, go fast, take a pause right at the hardest phase of the movement. Ie. A ninety degree bend in the elbow in a bicep curl. Break a sweat. You’re probably a bit more sore than you have been in your preceding workouts. This is normal. And everything is a bit harder when you’re sore, so listen to your body and move with control.

  • Do not slack on cardio when you’re sore. This is the most important time. You need to flush all that waste out your system, boost the oxygen levels of your blood and increase circulation. A light run can cure soreness and begin great recovery. 

Week 6: This is it. This is the week you’ve been waiting for. Go hard as fuck..Or HAM.

  • Get pumped, know what your up against before you arrive to that weight room. Make an extra special “FIRE” playlist. What does all that shit mean. Lol. You, my friend, are going to set the weight higher than usual. This is SUPERCOMPENSATION. This is when you’re one step closer to the Hulk than you were before you started training. …Maybe…   Understanding Adaptation

  • There’s no wrong way to get stronger. Overload when you can. You will be amazed at what you can do when you connect your mind to your breath, and your breath to your movement. Believe in yourself, watch how you adapt & ALWAYS exhale at the hardest parts.

  • There are several ways you can change the weight. First, you can modify a whole set (meaning all ten reps), or you can only do higher loads for half of the reps of each set (so 5 reps at regular weight & 5 at the higher load.)  How much should you increase the weight? 5, 10, possibly 15 lbs more than your base. You don’t have to increase the load for all three sets, but you gotta do it for at least a full set of the entire routine.

Image result for lifting face black and white, gym culture

Go Hard or Go Home friends.