Wisdom, Why HIIT Works and Weight Loss: It’s Friday. I’m in [Link] Love

Link-Love2

I ran across a few health and fitness links this week that I couldn’t resist sharing. Winter can be a tough time of year to stay on top of of your fitness goals, but the links below will help.

Happy Friday to everyone! It’s Friday and I’m in [link] love!

Positivity is Powerful

Even if you strive to maintain a positive outlook, some days it can be harder than others. The Power of Positivity web site and Facebook page provides daily positive affirmations that can help you on days when the struggle is real.  Below is an inspirational video created by the Power of Positivity that has been circulating social media sites.  Check out their site here:  The Power of Positivity.

HIIT Is Here to Stay

Every year the American College of Sports Medicine compiles a list of the trends they predict will become or remain popular in the upcoming year. This year, wearable tech, body weight training and high intensity interval training (HIIT) top the list.  HIIT workouts are popular because they can be done anywhere at any time and, in most cases, don’t require any equipment.

If you’d like to add some HIIT to your life, here’s a link to a 20 minute workout that you can do at home or on the road. Try this Calorie-Torching HIIT Workout from the Fhitting Room.

HIIT

Nail Your Resolution By Doing This

We’re half way through January. Are you nailing your goals so far?  This article has some great advice from the Triathlete and reaffirms what we talk about here at PTCDN.  Set practical goals.  Instead of saying you’ll never eat dessert again, resolve to have dessert in moderation.  For some advice that works,  click here:  Nail Your 2017 Nutrition Goals from the Triathlete.

Too Good To Be True?

Maybe not. Japanese scientists have concluded a double-blind trail on obese adults to determine what, if any, apple cider vinegar has on blood sugar and body fat.  The results were surprising and indicate drinking apple cider vinegar could be a viable tool to aid in weight loss.  Read about the study and results here: Apple Cider Vinegar Helps Blood Sugar, Body Fat, Studies Say.

There’s Strength in Numbers

Reaching fitness goals are not only easier, they’re more fun, with friends. Stride Kick lets you join – and even create – fitness challenges that you can invite your friends, family and co-workers to do with you.

Stride Kick

Challenge yourself by creating a fun fitness challenge with your own goal or invite friends and coworkers to join and motivate you. Don’t want to create your own challenge? Become a part of the Stridekick community and join a community challenge to earn badges for achieving your goals: Moving with Stridekick’s Fitness Tracker Challenge.

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Why Aggressive Weight Loss Strategies Lead To Disappointment, Plateaus and Weight Gain

Weight loss followed by weight gain – also known as the yoyo effect – is more common than you might think.

I could not find any accurate statistics for the number of people that lose weight then gain it back. Some studies show it’s as high as 95 percent. Others put it around 85. Whatever it is, I can tell you from the personal experience I have working with individuals through health coaching and specific weight loss programs, it’s a lot. I would guess it is in the upper range of 95 percent.

And the reason for weight regain has more to do with than science than it does with willpower.

Scale with tape measure

Enemy Number One: Adaptive Thermogenesis

Diet-induced weight loss is accompanied by a process called adaptive thermogenesis which is a disproportional or greater than expected reduction of resting metabolic rate. In other words, the body has an uncanny knack for wanting to be at a certain weight and dieting seems to elicit a biological reaction to negative energy balance or caloric reduction. When you eat less to lose weight, your body slows down to prevent you from doing so.

The plateau and weight regain that generally follows this large energy deficit may exceed weight loss so that a net weight gain may be the outcome of such a weight loss cycle.

There are still many unknowns about the dieter’s number one enemy, adaptive thermogenesis. Scientists continue to study this built-in adaptation system to learn more about its relationship to weight loss and the seemingly inevitable weight gain that follows. What they do believe is that a reduction in energy intake (food) results in an equivalent decrease in the resting metabolic rate.

Does This Make Successful Long-Term Weight Loss Hopeless?

The answer is no. While this balancing act that takes place is in the body is somewhat beyond your control there are some things to keep in mind when trying to lose weight and keep it off.

Here are some things you should know:

A slow weight loss program will prompt better long term results than a fast one will. Research shows that an aggressive weight loss program slows down your metabolism more than a moderate one does. We’ve all heard of the starvation mode theory that suggests that if you cut your calories down too low your body will think it’s starving and hang onto body fat. This is the basic principle of adaptive thermogenesis. The more you shock your body with extreme calorie deficits, the harder it will work to balance things out.

Strength training will keep your metabolism at its peak. Most of us prefer cardio exercise over strength training, but lifting weights – your own or the ones you buy from the store or find at the gym – is absolutely key to losing weight and keeping it off. When we lose weight we don’t just lose body fat, we also lose precious muscle mass. This muscle mass is what keeps our metabolism revved up. Three to four strength training sessions a week with weights, tubes and medicine balls will help you maintain the muscle mass that you’re going to need to lose weight and keep it off.

HIIT training trumps steady state cardio. High intensity interval training isn’t just more fun and effective than steady state cardio, it burns more calories both while we’re engaged in the training and for up to 24 hours afterwards. Find a HIIT class at your local gym or do one in the comfort of your own home. HIIT training requires no equipment and there are some excellent workouts on YouTube that you can access for free. Below is a 20 minute HIIT workout from Pop Sugar that you can find on their YouTube Channel.

Protein helps retain muscle tissue. Eating a diet rich in lean protein will provide the fuel your muscles need to regenerate after both the strength training and HIIT workouts. Not having adequate amounts of protein can result in even greater muscle loss and a lower metabolic state.

Patience is a must-have. The best way to think about your diet is to reframe it so that you’re thinking about weight loss in terms of a lifelong health strategy not an unsustainable 12 week program. We already know that quick fix dieting programs are impossible to maintain so get a calendar and set a long-term goal. Journaling is a good way to hold yourself accountable to your program and writing down your successes and challenges will help you stay positive and persistent.

Bottom line is the more you shock your body by drastically reducing calories, the more it will fight you to maintain your body weight. A long term plan of eating nutrient-dense lower-calories whole foods, daily exercise that includes strength training, and a daily dose of patience and perseverance will give you the best results.

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Is It A HITT Or Tabata Workout, And Which One Is Better?

Is A HITT By Any Other Name Still A HIIT?
Let’s Call It A Tabata And Mix Things Up.

It’s hard to get and keep people motivated in the world of fitness.  As workout trends come and go there’s always something new to try to keep us on top of our game.  I’m a big fan of interval training and  HIIT workouts.  I’m really fascinated by the Tabata concept and the idea of spending less time to get more done.  But, where does the HIIT workout end and the Tabata begin?

Here’s the basic design of both workouts.

HITT

A jump rope is an excellent tool for HIIT and Tabata workouts.

A HITT Workout is based on a warm-up followed by six to ten repetitions of high intensity exercise, followed by medium intensity exercised, followed by a cool down.  Most HIIT programs follow a pattern of 30 – 40 seconds of high intensity exercise followed by a period of 15 – 20 seconds lower intensity.  Do six cycles for a total of at least 15, but no more than, 20 minutes.  Maximum heart rate during the high intensity segments should be between 70% and 90%.

Tabata

The Tabata follows a different breakdown of high to low intensity and takes the Hiit workout up a notch.  A typical Tabata workout calls for a warm up followed by 20 seconds of ultra-intense exercise with a 10 second rest period.  During the rest period you are resting.  Repeat the cycle seven or eight times for a total of about 10 minutes (including a warm up and cool down). Maximum heart rate should be between 90 and 100% during the 20 second bursts.  In other words, you’re going full out!

The primary difference is that the HIIT workout is a 20 minute session of medium to high intensity exercise; the Tabata is a 10 minutes session of super intense exercises.  For people that are new to exercise the HIIT workout would be too much, and in my opinion, unsfe and the Tabata isn’t an option at all.

For people that are already fit, both workouts offer an option for getting the job done if you don’t have a lot of time. I wrote a post about the benefits of interval training awhile back. You can read more about it here.

According to the American College of Sports Medicine, interval training burns more calories than longer steady-state cardio workouts.  Endurance athletes such as long distant runners, swimmers, and bikers can increase their speed by alternating interval workouts with steady state.  HIIT and Tabata shouldn’t be used as a total replacement for longer, lower intensity workouts.  Overdoing the HIIT and Tabata workouts can lead to injury.

Getting Started

Cathe Friedrich’s new CrossFire DVD – which you will have a chance to win next month – incorporates both HITT and Tabata segments in the workout.  It’s a high impact program that uses plyometric air jacks and squat jumps and running drills.  There are no steps to learn and if you’re looking for a way to take what you’re doing now up a notch, this would be a good option.

Amy Dixon has a Breathless Body DVD that is a true Tabata workout and all of the drills are shown at three different levels.  Breathless Body 2 is a HITT workout with longer intervals and duration.

There are plenty of free Tabata workouts on YouTube and, as always, I’ve reviewed several of them and have picked my favorite from FitFabCities which I’ve shared below.

A warm up and cool down – though not included in this clip – is recommended.

Over To You

So what do you think? Where do you go to find the best Tabata workouts or do you create your own?