Weight loss tips to boost your 2018 New Years resolution. Part Two.
Thank you to everyone who read Part One, I had such amazing feedback and i'm so glad it was easy to understand. Although nutrition is highly important and the absolute key to weight loss! its so important to get more active, combining a healthy diet with exercise is a more effective way to lose weight.
Exercise produces endorphins.... endorphins make you happy! Exercise increases self efficiency and confidence, which in turn can increase the likelihood that a person makes smart food choices.
So now i'm going to introduce you to the fitness section for weightless, which primarily looks at HIIT exercises. I chose HIIT as its great for everyone, even if you are a regular gym goer as it looks to burn fat and not muscle. Participating in such high intensity workouts means your body’s repair cycle goes into hyper drive. So 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
WHAT IS HIIT?
HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods.
It means you have to work your arse off for 1 minute to 30 seconds, rest and then repeat until the circuit is complete.
HOW OFTEN DO I NEED TO WORKOUT?
We all have busy lives! so working out daily can be a real struggle, if you fall in love with exercise then you will want to do it more. But to start with 3/4 times a week is more than enough to see progress.
HOW LONG FOR?
For weight loss I always encourage HIIT exercises - thats high intensity interval training. Its great for fat loss and it means you don't have to spend hours on the treadmill being bored out of your skull! Because that will never make you want to exercise will it!
Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. ... Thus the increased metabolism helps burn more calories at a faster rate. Now you can't argue with science, can you?
Below I have come up with some full body circuits that you can do in your living room and they won't take more than 20 minutes!
So exercising three to four times a week for twenty minutes..THATS IT! So you really don't have any excuse as to why you shouldn't be doing this.
Trust me it will hurt the first time and you may feel like you can't do anymore, but do what you can! then the next time you do it, do that little bit more. just aim to improve every time you do it!
The below circuits are those just getting into exercise or others that have been out of exercise for a while. You can tailor these to suit your fitness level however, just reduce the rest period and increase the sprint period.
Warm up for 5 minutes at a slow pace
30 seconds hard sprint
(you should not be able to hold a conversation whilst doing this)
1 minute walk
Repeat this 8 x
Cool down - walk at a slow pace for 4 minutes.
Warm up - 3 minutes - low resistance
Sprint - 10 seconds
Recover 30 seconds
Repeat 6 x
Cool Down - 3 minutes - low resistance
TAKE IT OUTSIDE
This one you can do on a long path, on a field anywhere! Simply set yourself four markers along a 50 m stretch, space them out. Then sprint to the first marker, jog back to the start, then sprint to the second marker and so on. you can see me doing this below. Once you've completed your markers, rest for one minute then repeat 4 times.
Sometimes if you have children or other responsibilities, it can be hard to leave the house to go to the gym. Even if you are feeling too self conscious to go to the gym, these home workouts are perfect, you don't need any