Toronto Personal Trainer Omar Isuf reveals the 12 hidden secrets of making a radical fat loss transformation.
In the 3rd week the theme is intensity. A work out has to be intense in order for it to be effective. A more intense work out yields faster results.
Post your intense plan below!
Today we are going to cover High Intensity Interval Training (HIIT). You've probably heard about HIIT a lot these days because it is being used in a lot of programs for fat loss. Smart trainers know that it is much more effective than regular slow, boring cardio, and you actually get results as compared to other cardio workouts where you aren't seeing any results at all.
So HIIT means any type of sprint exercise that lasts from about 0-90 seconds. Anything longer than 2 minutes can get into what is known as aerobic interval training. Therefore, normally you want to sprint for 15, 30 or even 45 seconds, after which time you go down to a very easy period of exercise. That is one of the biggest mistakes most people make when doing interval training. Many people don't drop the intensity down low enough during the recovery period.
For example, if you are going at 10 mph and you only drop down to 8 mph then in effect you're really still doing cardio and not high intensity interval training. You will not allow you body to sufficiently recover from the sprint portion and so you won't be able to sprint hard at 10 mph the next time around.
So, you want to make sure you are going from hard to easy, or going from a sprint to a walk. It is okay to walk in interval training as this will allow you to work really hard and thus provide you with all the benefits of HIIT.
Here is an example of a high intensity interval training workout. Start out with a 5-10 minute warm-up and then jump into a high intensity interval where you can't possibly maintain a pace longer than 30-45 seconds. After 45 seconds, take the intensity down to a very low recovery walking pace. It doesn't matter if you are sprinting at 8, 10 or 12 mph, you still need to come down to the walking pace. That would classify as one interval, and you will do about 6 in a workout, finishing with a cooldown.
That is high intensity interval training, and it will get you more results in terms of your fat loss program and in sport specific conditioning, as well as fitter for everyday activities.
Visit Fat Burning Workout to get your FREE sample fat burning workout. Click here to get started/copy and paste it to your browser :
11 terrorists were killed, 21 reported wounded as intense fighting sparked out between troops and LTTE at Akkarayankulama, in the outskirts of Kilinochchi, since this morning (Oct 4).
Troops of the 57 Division, confronted elements of LTTE head-on during their forward push into the main garrison township Kilinochchi, also assisted with close-in air support from the SLAF jets and helicopters. Today, helicopter gunships continued air assaults at an LTTE bunker line, located 3.5km Northeast of the Akkaryankulama tank bund, at around 9.15a.m., according to Air Force sources.
The 4th Sinha Regiment infantrymen have now marched and positioned 2Km within the Southern perimeters of the Kilinochchi town, forcing a probable defeat to LTTE, worst since the loss of Mallavi and Thunukkkai.
Meanwhile, Army continued neutralizing identified LTTE fortifications, gathering points, and artillery and mortar launching pads with multi-pronged heavy gun attacks. According to military reports, 10 terrorists were killed and 21 injured in the attacks at LTTE, Northeast of Akkarayankulama, Saturday at 10a.m.
In addition, another terrorist was reported killed sniped by military in general area East of Akkaryankulama, at 7.45a.m.
Kilinochchi built-up area is considered to be one of the longest townships in the island that runs for about 6.5 km down the A-9 road. Also, the area stretched for about 7 km across the A-9 road from the East to West.
English news bulletin of Sri Lanka Rupavahini Corporation (Channel Eye)
This is an amazing workout routine that you can use! Intense Abdominal Workout!!
Hey hey hey this is yours truly Blake the Elite Fitness Trainer! Today we hit the abdominals!! HOOAHH!!!! We will be targeting the upper abdominals, the obliges, and the lower abdominals. Your abdominals are a very big muscle.
So doing abdominal exercises are not going to get you abs. You have to work your entire body, eat right, and have interval training to really see those amazing results.
Now will it be hard?? Yes, but we will fight through it and we will succeed!!! Hooahh?? HOOAHH!!!!!! We will do this together, there is no individual workouts, I will be there with you! Now as I have said before, your body doesn’t want to burn fat, it wants to keep it. That is why with the right nutrients and workout, you will be burning fat, instead of muscle.
Here are the rules like always:
1. Do the recommended reps!!
2. Take Little or no rest!
3. Focus on completing this Workout!
Drive to see the results that you want!
Explode your muscles, put them into shock!!
Circuit 1: Abdominal!!
1. Basic Crunch with knees up: 30 reps
2. Twisting Crunch with knees up: 30 reps.
3. Russian Twist: 30 reps.
4. Double Crunch: 30 reps.
5. Rotating Leg Raises: 30 reps.
6. Kick ups: 30 reps.
Now this is going to help build those muscles, that are underneath that fat. We work all of the abdominals throughout this workout. So doing this circuit once will really build the muscle.
Circuit 2: Core and Stability
1. Forearm Plank: 30 seconds
2. Mountain Climbers: 30 seconds.
3. Side Plank: 30 seconds.
4. Spiderman Plank: 30 seconds.
5. Suicide Plank: 30 seconds.
So this circuit is for building a stronger core. This is timed because you need stability in your body. Meaning balance for your body. Your core is what holds everything up. So this means the stronger the core, the more flexibility and strength you will have. Now as I have said feel free to do this circuit as many times as you want.
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Rate Your Session Intensity 1-10 with help of personal trainer.
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Vanessa Hudgens calls cutting off her hair for her role in Gimme Shelter traumatic and really intense.
T. Harv Eker teaching about the Spring 2010 Millionaire Mind Intensive
Live Footage from the Millionaire Mind Intensive in October 2009