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The Ultimate Weight Loss Bible
HIIT Calculator
To calculate what your rate should be during a hiit training or workout program you need to figure out what
your maximum rate rate is and then times it by a high percentage. This will give you your bpm during a hiit
session. We have done the work for you! Check out the hiit calculator
Conclusion about HIIT
High Intensity Interval Training is a miracle way to reduce your workout time and up your fat burning. One of
the key advantages of HIIT is that it does not allow your body to adapt, so make sure to always change up the
intensity and time. Another type of training principle, such as Fartlek training, is just that. Fartlek training is a
random time and intensity method of training and I believe is the future of ultimate fat loss. Be prepared for
HIFT (High Intensity Fartlek Training) to hit the news stands in a few months.
Tracking your Progress
Written by Dr. Craig Coghlin, D.C., B.A., CPT, CFC, CSCS
Why wouldn’t someone want to know what kind of progress they are making? How can one
possibly remember every minor detail regarding their exercise program? These are just
some of the questions I pose to my clients when I am preaching the importance of tracking
your progress.
There are actually numerous ways of tracking progress. One
of the best ways, in my opinion, is to have a fitness appraisal
done by a certified individual. A typical appraisal involves
measuring resting heart rate, blood pressure, height, weight,
BMI, five different skinfolds (some appraisers know how to
do more), measurement of aerobic fitness and recovery, grip
strength, maximum number of pushups and sit-ups, a test of
flexibility, and determination of leg power and vertical jump.
Some appraisers, like myself, also like to offer supplemental
girths in addition to these services. In my opinion, the more
information you know, the more specific the results become. Aside from giving an in depth
measure of one’s current physical fitness level, these appraisals also give some insight into
general health. For example, fitness appraisers can determine if one has hypertension,
tachycardia (abnormally high heart rate), bradycardia (abnormally low heart rate), or
other related health problems that require professional attention.
With specific goals in mind, one is capable of seeing directly how much they have changed.
For example, if an individual is looking to lose weight, and goes on an exercise routine
consisting of ample cardio and moderate weight training activities, I would strongly urge
them to have a fitness appraisal done. After a certain length of time has passed, the
individual could return for a reassessment. Reassessments are important because if one just
goes by their bathroom scale weight, they may be quite disappointed. What can commonly
happen in regards to moderate weight training is the displacement of fat mass with muscle
mass. Because muscle weighs more than fat, the bathroom scale can cause severe dismay. A
full reassessment would pin point the changes; it would identify which areas of the body lost
the weight (skinfolds and girths), and would give insight into the cardiovascular