Sunday, February 26, 2012

DAY 21

DAY 21, 181.5 lbs
Back in the 180s! Not too many people would be proud to be adding weight to the scale, but, for the ectomorph like me, it's a good thing.  I know that my diet does not facilitate any unhealthy weight gain. So for me, increases on the scale can only mean one thing - increased muscle mass.

I finally started to add some HIIT to my weekly exercise regimen.  HIIT (or High Intensity Interval Training) has been gaining popularity in the last few years and more and more studies are showing its incredible benefits.  So why should you do HIIT? To put it simply, in only 10 to 20 minutes, HIIT provides cardiovascular benefits that rival long-distance exercise while also improving power, strength, metabolism, and fat burn. This means you can drop the hours of cardio and get MORE benefits in LESS time. I'll let you decide what to do with all of the extra time!

You can do HIIT by running, swimming, cycling, or by jazzercise for all I care!  I'm going to use running as an example because its easy for most of us to strap on some shoes and get outside.

Sprint (preferably up-hill) at 90% of your ability 30 seconds
Jog/Walk at 50% for 30 seconds
Repeat 10-15 times

If you think it sounds easy, you are in for a surprise.  I had hard time staying motivated and an even harder time keeping my food down.  I do not suggest eating within 2 hours before HIIT.  By the end of it, you will be breathless, shaky, sweaty, and begging for mercy.  'No pain, no gain' definitely applies here, but it is undoubtedly worth it.  Whether you are looking to burn fat, build muscle, or just live a longer and healthier life, you have to make HIIT part of your weekly routine!

Now I'm lifting 4 days a week, HIIT 2 days, and resting 1 day.  I feel healthier already.

No comments:

Post a Comment