CyFitness CyFitness Magazine July - September 2014 | 页面 12

beach workout

90 BODYWEIGHT SQUATS
80 SPIDERMAN PUSH UPS

70 SIDE JUMPING LUNGES

no rest
between
exercises

60 CLAPPING PUSH UPS

2 rounds

50 MOUNTAIN CLIMBERS

40 COCOONS

30M BEAR CRAWL

rest 5
min
between
rounds

20 WORMS

10 BURPEES

What is it and how it works

W

hat if I told you that the
latest scientifc researchers suggest that the
shortest cardio sessions are the
one’s for crazy fat loss? Nowadays
HIIT or High Intensity Interval
Training is quite a popular way to
burn fat because it is effective. Is
one of the effective way’s I personally recommend to my clients as
well. To refresh your memory HIIT
Training is Low Intensity Intervals alternative with High Intensity Intervals. It can be applied
to running or to exercises such as
squatting by performing dropset
lets say. It is considered to be much
more effective than normal cardio
because the intensity is higher and
your able to increase both your
aerobic and anaerobic endurance
while burning more fat than ever
before. Below are some of the benefits of performing High Intensity
Training. Let’s see them one by
one.

1. Increase your metabolism
SWIM UNTIL BOUY

In addition to fat burning and

building more muscle, high intensity stimulates production of
your growth hormone by up to
450% during the 24 hours after
your workouts. Just for a reminder
HGH is not only responsible for
increasing caloric burn but also
slows down the aging process making you younger inside and outside.

2. Burn fat quick
The best thing is that this short
20minutes workouit will be probably one of the toughest workouts
ever. By working close to your
maximum heart rate, you will be
burning the most calories and
causing the most phyical changes
in your body that will be beneficial
to fat loss. Research says that HIIT
has been shown to burn addipose tissue more effectively than
any other cardio. Because of that
reason it speeds your metabolism
which helps you burn more calories for the following 48hours.

3. Increase lean mass
If your goal is to have LESS lean
muscle mass, then you should incorporate HIIT training into your
workout regimen. For maximum
body composition and anaerobic
performance improvements, the
modality of choice is sprinting. A
well-designed sprint program will
create significant losses of body fat
and at the same time increase your
anaerobic work capacity and posterior chain development. So less fat,
better lungs, and a sexy butt. What
more could you ask for?

Bottom Line
Doing cardio after weights or first
thing in the morning is the most
beneficial times to lose fat. This is
because you are carb depleted during those hours and that makes the
fat the primary source of energy.
Take 200 - 400mg of caffeine 30
minutes before your sessions will
boost your fat burning process.
Consider also to add incline on
your treadmill to add more detail
to your glutes and hamstrings
muscles.

www.orestispapapetrou.com
11 | CyFitness | Issue 1

Issue 1 | CyFitness | 12