Everything you know about fitness is a lie!
There is this leading misconception that people who’d like to lose weight and burn fat need to spend hours at the gym doing extended sessions of boring cardio.
We all have been tricked, and I am no exception here!
Please don’t get me wrong, there are many health benefits of doing aerobic training and cardio, but there are also some negatives. As always, balance is key! On the one hand cardio training will lower your blood pressure, keeps your brain youthful due increasing circulation to the brain, lowers your resting heart rate and promotes detoxification by stimulating the lymphatic system.
On the other hand extended cardio sessions decreases the immune system post exercise, decreases your testosterone levels and - most alarming - it raises your stress hormone levels (cortisol). The latter leads to increased fat storing, stimulates the appetite and slows down exercise recovery.
So it all comes down to ONE question: How do I get in shape FAST, without risking any negative health effects?
High Intensity Interval Training (HIIT) is the answer!
HIIT in a nutshell:
It activates and improves both aerobic and anaerobic fitness. You are working your body close to VO2 MAX, the hightest amount of oxygen consumed by your body during exercise, which triggers the afterburn effect and continues to burn calories for up to 48 hours AFTER your workout. This means you boost your metabolism far longer than with a steady workout of even longer length. Training with HIIT builds lean muscle tissue faster than steady state training.
It opens the door to more muscles and more results! Sounds good? Hell yeah! But how exactly does it work?
The science behind HIIT:
Growth hormone: It’s a well known fact that, that the older we get, the more our body composition starts to change. In other words we decrease muscle mass and gain more fat. But there is hope for all of us, as we can actually reverse this process. During HIIT the body releases chemicals that reduces fat and builds muscles. When you train hard enough, your body producec lactic acid, this leads to a production of human growth hormones. And those are the babys we want, because they change our bodies fast!
Excess Post-Exercise Oxygen Consumption (EPOC): With HIIT you are not only burning loads of calories during training, but also keep burning them for hours after the workout. The key to EPOC is intensity! The harder you train, the more calories you continue to burn afterwards. Working with me, takes you exactly to that point where you maximize the EPOC effect, guaranteed to change your shape.
Fast Twitch Muscle Fiber: we all have two types of muscle fiber, fast twitch and slow twitch. The slow twitch fibers enables us to run an extended period of time, like a marathon runner, whereas fast twitch fiber provides us with power and strength, like a sprinter. HIIT forces the body to recruit more fast-twitch muscle fibers, the ones that grow the strongest, fastest and biggest.
In other words..
High intensity interval training is super effective to improve your fitness and to get in shape in an incredibly short period of time, but it’s also very taxing on the body and not for everyone. Depending on your fitness level, I suggest to start gradually and incorporate it slowly into your training over time.
If you want to change your body, you need to change your training. I can show you how! My coaching takes you to that next level.
It’s not going to be easy, but it’s going to be worth it!
Festini Fitness – The science delivers the results!
Gorostiaga, E.M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101-107, 1991.
Treuth, M.S., Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1,138-1,143, 1996.
happy to help you :)
It always depends on your goal! What do you want to achieve? lose weight? build muscles?
Every body is different, and everyone reacts different to different kind of food. So finding the perfect diet for yourself is also very much listening to your body and being aware how certain food makes you feel. (e.g. you feel energized after a salad, but tired after eating pizza or bread)
From a health point of view - skip the bagel in the morning and eat some eggs with veggies, nuts with fruits or müsli (check out my recipe) - this is just a suggestion, as grains / bread is gluten containing food, sticky and difficult to digest for your body - especially in the morning you want to eat something that gives NOT costs you energy - it also leads to inflammation inside the gut, makes you feel tired … beside the bagel, your diet sounds good to me - instead of eating what you feel like in the evening - I would switch that with lunch and at night rather eat something lighter… but it also depends very much on what you would like to achieve! If you’d like to build muscles for example this wouldn’t be enough calorie intake and you would need to eat more ;)
PS: what’s you name btw?