Kettlebell Exercises for HIIT Training

HIIT training has become a very popular form of fat burning exercise, not only athletes but also the working professional who wants a great body but doesn't have the time to spend hours in the gym at a time.

If you think of HIIT cardio as a condensed fat burning session, which also combines muscle sculpting properties, it becomes very apparent as to why this will appeal to the masses. In just a 20 minute Kettlebell HIIT training session an athlete can burn in excess of 250 calories, as a Kettlebell is used to perform the exercises the muscle repair stage post training can burn an additional 150 calories equalling a 400 calorie consumption workout for only 20 minutes spent in the gym.

There truly is no comparison for calorie burning, with perhaps the exception of uphill cross country skiing but how many of us have time to do this on a daily basis?




The nature of the Kettlebell and the directional pull of the weight directly below the handle engages the full set of core muscles throughout each and every repetition, this is not the case with Barbells and dumbbells which is why Kettlebell HIIT is so much more effective as an exercise session when compared with your traditional body pump and body combat group training sessions that are so popular throughout gyms.

High intensity interval training has a few variation with some extreme classes simply being made up of 8, 30 second extreme all out circuits totalling a 4 minute workout. Whilst evidence does suggest this to be effective, the more popular 30 sets in 20 minutes Kettlebell exercises HIIT tends to produce the best results.

As the kettlebell itself allows no resting mid repetition the muscular tissue remains contracted throughout the HIIT training and the muscle sculpting results of this type of training can be very impressive. It is almost the dream training sessions, short, intense,. Fat burning, muscle sculpting and also with the factor of improving your cardio vascular system. In fact, high intensity interval training has been shown to dramatically increase your Human Growth Hormone levels slowing down the ageing process, improving your immune system and also helping to improve an individual's mental health.

HIIT may not be for everyone as many people enjoy hitting the pavements first thing in a morning with their music blazing into their ear drums and runner's euphoria (an increase in endorphins) solving a lot of problems and reducing an athlete's stress levels but if you are not willing to replace your cardio sessions at least introduce HIIT training to your workouts as this will keep your training fresh and interesting and keep your body guessing which is something we all have to do to keep our bodies improving.

Article Source: http://EzineArticles.com/expert/Emily_Robert_Rowlands/1418748

5 Ways to Boost Your Metabolism and Lose Weight Quickly

The food that you eat determines whether you are fat or thin, food is more powerful than any diet pills for losing weight. Eating the right foods at the right time of the day will boost your metabolism, this in turn will make your body burn more calories allowing you to lose weight quickly.

Boosting your metabolism is possible lets see how....

1. Don't diet, when you cut calories your body thinks its starving and begins storing fat as a defense against starvation. When your body is taking in fewer calories it goes into survival mode, it takes fewer calories to sustain itself at its current weight. Excess calories are then stored as fat. When you diet like this you start to burn muscle and the less muscle mass you have, the less calories you burn, the slower your metabolism.

2. Start eating, you have to eat in order to keep your metabolism running in top form. Remember not eating slows down your metabolism in order to conserve calories. Never skip breakfast, you must start your day off by eating a healthy breakfast this is your most important meal of the day. Eat small meals throughout the day this will result in a boost to your metabolism.




3. Avoid sugar and white flour, simple sugars and refined flour are all absorbed quickly by your body and turned into fat. Eat more whole grains, they take more time to be absorbed into your body and this helps to keeps your blood sugar level. Think brown instead of white, whole grain bread, whole wheat pasta and brown rice.

4. Avoid caffeine, drink water and decaffeinated green tea instead. Caffeine can stimulate sugar carvings, not a good thing if you are trying to lose weight quickly. Green tea has a lot of antioxidants and its much better for your body than coffee. Drinking water is important to your bodies health and it will also help you control your appetite. Drink at least 8 glasses of water a day, it will help flush toxins from your body.

5. Sleep, studies have shown that getting enough sleep (7-8 hours) for most people per night will keep you from gaining weight. While you are sleeping you are avoiding stress. Stress is known to increase your chances of gaining weight. Stress releases cortisol which slows down your metabolism causing your body to conserve calories as fat.

In conclusion....

Increasing your metabolism means not starving yourself. Eat six small meals a day to keep your blood sugar level, keep your stress levels low by getting enough sleep, and drink plenty of green tea and water. Following this advice will help keep your metabolism on fire allowing you to lose weight quickly and feel better about yourself.

Article Source: http://EzineArticles.com/expert/Tony_C_James/74715

The Main Reasons 3 Day Workout Routines Work Best

If you've ever read about simple three-day workout routines and found them be regarded as a wonderful format for bodybuilding and losing weight then continue on reading below. This article's purpose is to highlight the key factors as to why a three day workout routine can be more effective for the average Joe then working out either at home or at a gym each day of the week.

A common misconception when people see bodies of models in their favorite magazines is that they can look like that with the help of a weekly gym routine that consists of exercise every day of the week. Misconceptions like these create problems when someone mistakenly reads what a magazine tells them to do and therefore they assume that what works for someone like a model or actor will work for them. This can be a huge mistake!

To truly find the best training routine that is going to work we need to understand what is going on behind the scenes and find out what the main advantages of the three day exercise routine are.
Assuming for a moment that you exercise at the gym three days a week and lets say on Tuesday, Thursday, and Saturday what's really important is what happens the days you're not working out. What makes three day workout routines a successful program is what happens on your recovery days, in this case Monday, Wednesday, Friday, and Sunday.




That is the most important part to any exercise routine. What actually happens on the days when you are not in the gym is far more important than the days that you are in the gym. What you need to understand is that muscles do not get any bigger when you are training. They get bigger when they are resting.

The next time you find yourself flipping through your favorite bodybuilding magazine or shape magazine searching for the next weight loss or body building guarantee, consider the recovery time of the workout routines that's being promoted. Three day workout routines force a recovery that is longer per week than the days you exercise making it the key factor to performance.

Consider this following example. Your promised that doing more chest exercises would provide you with the perfect body of your dreams then the easiest thing to do would be to consistently do chest exercises. In reality though in order to squeeze all that you can from your training routine much balance is needed between the exercises you do and the time you devote to recovering from those exercises.

When you are in training and people actually want workout routines that work they will employ a three day exercise routine to do so. The thing you have to remember is to stress your muscles as much as you can without injury. Do not think that doing lesser weight more times is going to work as it will not.

If nothing else is remembered from this article please remember the two keys to three day exercise routines. First is that you would need to make sure that when you exercise you push yourself and your muscles as far and as hard as they possibly can go without injuring yourself. Next and perhaps the most important of the two keys is to remember that with such physical intensity your muscles and body will need just as much time to recover and build. By paying attention to these simple yet effective steps you will feel the rewards that three day workout routines can bring you.

Article Source: http://EzineArticles.com/expert/B._Paul_Atkins/713688