Whether you are a beginner athlete or simply looking for a fast weight loss solution, you've no doubt heard a lot of good things about the effectiveness of HIIT workouts.
In easy French, HIIT is thehigh intensity interval training (Wikipedia link). Also known as high intensity interval training. How to use this training technique to lose weight faster?
By applying these 7 tips that I will detail later:
- Do your session on an empty stomach
- Choose the right exercises
- Determine the number of rounds for your session
- Warm up enough
- Do short reps at first
- Pay attention to the shape of the movement
- Let the body cool down gently (cool down)
But before we get to those points, let's talk about a few benefits of high-intensity interval training…
Table of Contents
- Why HIIT makes you lose weight fast
- Accelerate fat burning
- 7 secrets to losing weight faster with HIIT
- Why do HIIT?
- Losing weight quickly requires patience
Why HIIT makes you lose weight fast
This type of session alternates intense exercise phases with short recovery periods. The main advantage of this way of proceeding is the ability to have an extremely effective fitness session in a short time.
Your training will not exceed 20 to 30 minutes for optimal results, even when you're really on point. HIIT is therefore considered to be the most effective sports method for losing weight quickly.
Simply because you are going to the maximum of your capacities in a short time.
Accelerate fat burning
In fact, asking your body for more speeds up your metabolism, even 48 hours after your session. The advantage?
You keep on burn more calories, including when you are at rest. Which is not the case when you do cardio at a medium pace. Of course, you will probably start with pretty cool cardio to get you back into shape at the start. The main objective is to take care of your health...
But once sport is part of your life, try HIIT and see the incredible effects it has on your physique! If the adventure tempts you, here are 7 tips to get there:
7 secrets to losing weight faster with HIIT
If you feel ready to give it a go, try these tips and techniques to speed up weight loss:
1. Do your session on an empty stomach
Exercise on an empty stomach burn more fat. It is often said that you should not exercise on an empty stomach, but it is especially true when you move for hours. But during a High Intensity session, it's different.
As the session is short, the energy stored in your muscles is generally sufficient. Your body will be forced to dip into one's fat to provide you with energy, thus promoting the destocking of your fat reserves.
Having no food in the digestive system will also make you feel more comfortable during movement.
2. Choose your exercises well to lose weight quickly
The ideal is not to select more than 4 exercises at the start. Which ?
Truth be told, it doesn't really matter as long as you've chosen moves that you're comfortable with and that are comprehensive enough. FYI, eyelid lifting is not enough, for example 😉
Yes, it's true, I'm priceless! Alright, let's move on...
You can take jumping jacks, jump rope, push-ups, mountain climbers, burpees, walking lunges, air squats or jump squats, pull-ups, etc. If you have this kind of material, you can even include elliptical or rower.
In short, any movement effective enough to force you to exert yourself for 30 seconds. However, you must take 4 that work all muscle groups.
3. Determine how many rounds you will do
A round corresponds to the execution of the 4 exercises you have chosen. At first, of course, you have to settle for just one or two. As soon as you feel more comfortable, do 3 or 4.
The important thing is to fix yourself a goal that is both accessible and difficult, and hang on to it. It is not a question of being satisfied with a moderate effort. You still have to drool a little to be more beautiful or more beautiful… but the challenge should not be so hard as to be untenable.
4. Warm up enough
Your warm-up doesn't have to last for hours, but you still need to prepare your body for what's to come. Don't take unnecessary risks with your health. For your muscles and joints, you can start with some stretches that feel good.
Then you need to let your heart rate ramp up gradually.
5. Start with shorter exercise phases
In your first sessions for lose weight quickly, you should probably start with 20 seconds of movement followed by 40 seconds of rest. You must keep in mind that the movement phase must be done at 85 or 90 % of your maximum heart rate. This is why HIIT is so effective.
An example of round for your weight loss session when you start:
- 20 seconds of jumping jacks
- 40 seconds of rest
- 20 seconds of mountain climbers
- 40 seconds of rest
- 20 second burpees
- 40 seconds of rest
- 20 seconds of running bridge
Then, take 2 minutes of rest if you have to redo a round. But you will gradually reverse the proportions as you progress. The long-term goal is to achieve 30 to 40 seconds of movement for 10 to 15 seconds of rest.
6. Do not slaughter your exercises to lose weight faster
On the contrary, do not lose sight of the fact that you want to achieve your objective in good conditions. You shouldn't do the moves wrong just because you need to lose weight. Take the time to understand the technique well by following the advice given in the articles that I indicate to you in reference.
Watch videos on YouTube if necessary and check if you are doing it well by using a mirror for example. You should slow down if you find yourself messing up the gesture. The important thing is to move, while preserving your muscles and joints.
7. Let your body slowly return to normal
Some say to stretch at the end of the session, but I don't recommend it. Stretching a hard-working muscle is the best way to injure yourself. On the other hand, it is very good to make empty movements, without effort, at the end of training. This is called “cooling down” (letting the temperature go down).
For example, you can make arm swings (link to YouTube). This will allow your heart rate to return to normal or your muscles to cool down quietly.
This is one of the techniques used by Shaun T in the Insanity method.
Why do HIIT?
Today, almost all athletes who need to lose weight quickly use HIIT.
Simply because of its incredible efficiency. You will probably not find nothing more effective if you need to burn your fat through sport. Even the scientific research of his last years only confirmed this. However, this should not make you forget these 2 important points:
- You have to prepare your body to this kind of meeting. Don't get into HIIT if you haven't played sports for a long time or your physical condition isn't good enough. HIIT will make you work very hard. It is therefore better to check with your doctor if you have any doubts about your state of health.
- The best workouts in the world can do nothing for you if you don't watch your diet. I'm not talking about dieting, just having balanced meals.
If the way you eat is a problem, you have to start by learning how to lose weight the natural and permanent way.
You should quickly feel good about yourself by applying these tips:
Losing weight quickly requires patience
You may say to yourself that I am making fun of you with this subtitle. But not at all. Numerous studies have shown that HIIT is very effective for accelerate weight loss.
But all of that is relative. Don't expect to get slim again in 2 weeks if you have 25 pounds to lose. Anyone who promises you that would be a big liar. With the method that I developed, some of you lose 2 kilos of fat per week, and this is already a very good result.
After all, it probably took you years to gain weight. So don't expect HIIT sessions to fix the problem in a few days. But what is certain is that the results are clearly visible in 8 to 16 weeks, and it's already great!
If you're losing too fast, chances are it's only due to a reduction in the amount of water you have in your body. Nothing more… So, as I said above, be patient and you will be delighted with the results obtained.
You will quickly become a better you!
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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API