Tuesday, May 12, 2009

HIIT-High Intensity Interval Training

What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.
You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here's What You Do:

  • Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
  • Then take time to stretch properly and you are ready to begin
  • Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).
  • Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
  • Do this for no more than 15 minutes.
  • After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

Maximum Heart Rate(MHR)

19 YEARS OLD

  • MHR-201
  • 70%-141
  • 75%-151
  • 80%-161
  • 85%-171
  • 90%-181
  • 95%-191

*As you get older,your MHR will be lessen and vice versa with the younger one

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!


The Reason HIIT Is So Successful Is This:

  • When you work at a high intensity, you burn more total calories per pound of body weight.
  • High Intensity workouts such as weight training and HIIT boost growth hormone levels.
  • Elevates the body's metabolism throughout the entire day!

What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT isfor you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

*What Is ATP?

Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

Conclusion

I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

Sunday, May 10, 2009

Happy Mama's Day!!!

Ooooh well..today's post won't be anything bout health as my mama is much more important to talk bout..haha..

Anyway as usual every sunday wake up very early in the morning for church activity and 1st thing i did was went down quietly and suprising my mum with a happy mother's day wish..then when we were bout to leave home,my sister and i presented her a computer made card..cuz we had no time to draw card dy..sorry mum..

Then at the church, they were ppl selling mother's day flower so i bought 3 rose flower and immidiately gave it to mum..so after church around 10,we had already plan earlier tat we have a hi tea at promenade which only started at 11.30..So to pass the time,i drove to city mall instead of centre point where she insisted to go just to pass the time..i drove to city mall with a purpose ok cuz i wanted to get her a minicure perfume at bodyshop which cost 52 bucks..so while dad and her goin around city mall,me and sis were running like mad just to get away from them as not to be seen by them..then after buying the perfume,saw mum and gave it to her..and she was happy

I know it sounds very very weird to give presents to her one by one and its all a last minute job as i had no money to buy those stuffs cuz my dad was away to singapore for some official duties..he only came late saturday night and from there i told him tat i wanted to buy her perfume and so on..so he just gave me the money..

After that. we went to promenade for hi tea and the food were very very delicious!!!i was very very full cuz i ate just bout everything that was served there just to make up the price of the hi tea..hahaha..

Tats all bout how this year mother's day celebration was about..

Once again Happy Mother's Day Mum And All The Mother..

Monday, May 4, 2009

300 Workout

Ever watch the movie 300 "The Spartans" and wondered how on earth those men i mean all the men actor having such great body physique..well As soon as the "300" movie came out, the "300" workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.

The truth is, the training regimen was the brainchild of the mens' trainer , Mark Twight. Because of his workout training plans, many of the men went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months. Others just improved their level of fitness and conditioning exponentially.

The workout is done in a giant-set fashion. That is to say, you go from one exercise, to the next, to the next, with little to no rest in between. However, if you cannot complete the desired number of reps for each exercise, you are permitted to rest/pause , until you complete all reps before moving on to the next station.

* It should be noted that this routine was not used everyday by the men in the film, and should not be used everyday by recreational exercisers. Remember, this workout isn't for beginners. The demands on the muscles are high, and you risk injury.So make sure you know what you're doing before you attempt to become a Spartan. (This is just a general workout the spartans did and recommended not to follow all unless ur r very very fit and strong)

300 Workout
  • 25 pullups
  • 50 deadlifts
  • 50 pushups
  • 50 box jump with a 24 inch box
  • 50 floor wipers (A core and shoulder exercise)
  • 50 clean and press
  • 25 pullups

A total of 300 reps in 20 mins but this is so so impossible unless u r those who r fit and strong

Below is a video on how the workout is being carried out

Sunday, May 3, 2009

Live A Helthy Lifestyle

Lately so many people have ask me ways to shred off fats and how to actually go bout it..i don blame u all for not knowing bout healthy lifestyle as i believe tat parents didn't really tell the proper way of losing fats..i know some parents will say u have gain weight..cut down this and tat or may be u will be force to go on a treadmill or go jog for hours and hours without seeing any results..plus losing fat will not be tat boring and pressuring anymore from parents but will do in a fun way..

For a start, i am just like u guys who totally have no idea on how to actually lose fat until sept of 2005 tat i decided to live a healthy lifestyle by hitting the gym and get serious with diets and exercise..from there i started from a zero knowledge bout healthy lifestyle..i didn't even know wat to actually do at the gym,the workouts and so on..worst part is diet..i really had no idea on how and where to start..so i really saved lots of money just to get the bodybuilding magazine cuz its no ordinary magazine where it is all from the US..so when i finally got my first ever bodybuilding magazine..i was very very happy tat all the question tat i actually wanted an answer for years is all in tat monthly issue..it like the editor just knew wat i really wanted to know..then from there this BODYBUILDING.COM (http://www.bodybuilding.com/fun/index.html) came bout..its the largest and largely used by bodybuilders,celebreties,young and old to get the most of bodybuilding..and when i say bodybuilding don be mistaken by big muscle and big body..bodybuilding is actually where u build ur body the way u wan it to be..may be some want to be slim but still look muscular and some may be wan to look bulky and some may only wan to shred those fats off and so on..so have a rough idea now on wat is bodybuilding actually??

Anyway here are few links tat i found to be very very relevant to u all

http://www.bodybuilding.com/fun/weik51.htm

http://www.bodybuilding.com/fun/10_fat_loss_secrets.htm

http://www.teenbodybuilding.com/justin6.htm (Fastest way to lose fat)

http://www.bodybuilding.com/fun/jenheath4.htm (Importance of water in losing fats)

http://www.bodybuilding.com/fun/fawnia8.htm (Must Check Out This!!)

Down here are few tips of how to shred off extra fats and keeping up healthy lifestyle

  • Have A Tea Party:

Drinking tea daily will hydrate you, keep you feeling full, and give you antioxidants.

  • Go 80%:

Eat until you are 80% full. It takes the brain 20 minutes to register that there is no more need for food, so stop at a level 3 of fullness on a scale of 1-5.

  • Eat An Apple Before Dinner:

It fills you up with good-for-you fiber and will take the edge off a roaring appetite!

  • Cut Out The Colas:

Sip instead a glass of fizzy water garnished with a lime or lemon.

  • Turn Up The Tunes:

It has been proven that music boosts your mood. Therefore use it to your advantage. Add your favorite songs to your workouts to make them more effective and longer, burning more calories and having fun while you do it!

  • Walk:

It's free and keeps you agile, fit, and you can do it anywhere!

  • Replace The Candy Bowl With A Fruit Bowl:

Vitamin and fiber packed fruits will fill you up without the guilt of empty calorie candy.

  • The More Colorful You Eat The Healthier You Are:

Well with fruits and vegetables that is! Aim to eat as many different colors that you can to make it fun and interesting while keeping all the taste without the calories.

  • Eat Healthy Fats To Lose Fat:

Focus on walnuts, avocadoes, olive oils, and fish containing Omega-3 fats. You will shed those unwanted pounds while feeling full and not deprived.

  • Season Your Way Slim:

Instead of butter, salt, oil, and frying foods to make them taste good, stock up on salt free seasonings and lemon to make your food taste great without all the unnecessary calories.

  • Go Darker:

With your salad that is. Instead of the pale iceberg lettuce that has little nutritional value, switch to dark, colorful greens which are vitamin rich.

  • Chew Your Calories, Don't Drink Them:

Instead of guzzling about 300-400 calories in about 3 gulps (Starbucks anyone?), enjoy chewing and tasting your calories. And just sticking with water and forgoing those expensive calorie high drinks you will for sure lose weight.

  • Get Grilling And Stop Frying:

Just switching the way you cook or order food can save you hundreds of calories! Opt for a grilled chicken salad instead of fried and watch the pounds melt off!

  • Get Jumping:

It has been proven that jumping rope is one of the most effective and efficient calorie burners that you can do anywhere! They are light to pack, fun to use, and jumping rope gives you results.

  • Stop Snacking At Night:

Aim not to eat after 8:00pm or 2 hours before your bedtime. If you do get uncontrollably hungry, have a small serving of a high fiber cereal with skim milk. This will fill you up without derailing your diet efforts.

  • Go Nutty:

Enjoy a handful of raw unsalted almonds or walnuts as a snack (about 12 pieces). Nuts are both good for you and will cut your hunger pains in half.

  • Sleep Off The Pounds:

Feeling tired? Then instead of grabbing a sugary snack to get you going, take a quick 10-20 minute power nap. You will feel more energized without loading up on calories.

  • Stop Stress Eating:

When you are pressured, do you reach for food? Start to retrain yourself to solve your problem without the false security of food.

  • Don't Commit Diet Adultery:

Cheating means paying for it tomorrow. Remind yourself that an instant of the lips means months on the hips! Instead of an entire "Cheat Day" which you could eat up to over 4,000 calories, enjoy a small treat that won't derail all your efforts.

Tats all for now guys,i'll update again on this in teh next post..Happy Reading

Friday, May 1, 2009

Fuel Economy

At Last i updated my blog..thou its not bout Blogger's Life but more for ur benefit to know how to actually double up your car fuel economy regardless of big or small engine ouput..this topic is mainly for the ppl who are already driving and for those who still have not taken their driving license,this post will be a great knowledge before hand so as u all have a rough idea on how and wat to do to save up ur fuel and need not to go to the petrol kiosk 2 times in a day..





Hypermiling—the art of beating the fuel rating given to your car by the Environmental Protection Agency—has gone from a fringe hobby to a mainstream movement, thanks largely to recent high gas prices and concerns about the climate. Bolstered by the success of hybrid cars, hypermilers have been gathering in increasingly large numbers around the country to see who can get the best gas mileage for their gallon.
Just ask Wayne Gerdes, proprietor of CleanMPG, an online resource and forum for those interested in squeezing every last mile out of their gas tanks. Gerdes knows what he’s talking about: He once took a Prius from Chicago to New York on a single tank of gas, and he holds the current record for the highest sustained mpg and longest tank: 220 mpg and 2,254 miles, respectively (both in a Honda Insight hybrid).
We asked Gerdes for some of his best tricks, which he claims will improve any car’s efficiency by 50 percent. Turns out what’s good for the environment is good for the wallet: “Think of fuel prices last summer. It’s like paying two dollars a gallon instead of four dollars.”



Before you get in your car



1. Do you really need to get in it? If it’s a short distance, you should be thinking about walking or cycling. “The best hypermilers in the world walk, bike, or take public transportation.”


2. Check your tire pressure. Properly inflated tires last longer, improve handling, reduce braking distance, and increase fuel economy. And don’t just fill them to what is printed on the driver-side door. Check the reading for “max sidewall,” printed on the outside of the tires themselves, and fill to that point. Your tires will stay at an ideal pressure for longer (think about it: If you fill to what the door instructs, they’re technically underinflated the minute you drive on them), while still being in a completely safe range.


3. Add a fuel-consumption display. It’s a simple device you can install on any vehicle manufactured since 1996. Nothing will wake you up to bad driving habits like watching your mileage rating dwindle to that of a Hummer as you accelerate. Drivers who install one typically see a 15-percent boost in fuel economy just by monitoring real-time mpg feedback. They cost around $160, and they pay for themselves in a matter of months through saved fuel costs. Gerdes recommends the ScanGauge brand.



Before you turn your car on…



1. Prepare yourself. Buckle your seat belt, adjust your mirrors, check your lipstick, set up your cell phone. Also, instead of turning on the motor and rolling down to the end of your driveway to see if it’s safe to turn out, wait until you’re sure that it is, and then start moving.


2. Choose your route. Driving the main interstates or arterials is not always the best way to get from point A to point B. There’s often less traffic if you take a more direct route, even if the posted speed is slower. Besides, “speed is the enemy of fuel economy.”


3. See how far you can roll. If you’re on a slope, why do you need your engine? Put the car in neutral, take your foot off the brake, and coast until your first stop. Your top speed will probably be 5 to 10 mph. “That’s about what you’d be doing in a parking lot,” says Gerdes. “And there are probably fewer people around your driveway.”



Driving around town…



1. Wait before pulling onto a main road. The more space you give yourself to accelerate gently and smoothly, the more fuel you’ll save. “Just wait until it clears. No reason to get rushed. It only puts you a minute behind where you would have been.”


2. Coast if you can. “Maintaining momentum is one of the keys to hypermiling,” Gerdes says. If you see a “stale green” (as in, a light that’s about to change red) ahead, take your foot off the gas early. Slowing down will improve your stats, and increase the chances that you’ll coast through the light at 15 mph, rather than having to accelerate from zero again. And if it’s a two-lane road, you’ll force the speed demons behind you to take it slow, subtly improving their fuel economy. “What you want to do is take control of traffic, and save fuel for the entire roadway.”


3. At a long stoplight, shut your engine off. That’s what a hybrid does. There are areas in the world where it’s illegal to idle your vehicle for any period of time. “If you are a resident of Kawasaki, Japan, when you pull up to a stop light, they actually have employed people to stand there and shame you for leaving your engine running.”


4. Limit the amount of heat and air-conditioning you use. In an urban environment, air-condition can lower fuel economy by as much as 30 percent. If you can’t get by without it, try turning it off temporarily at a stoplight or stop sign, so you don’t further reduce your car’s efficiency during acceleration. “A lot of hybrids do that, too.”



On the highway…


1. Drive without brakes. In fact, pretend your brakes are faulty: You’ll use them less, allow more space between you and other drivers, and leave yourself more time to slow down—in short, you’ll be safer and more efficient. And always anticipate the road 30 seconds ahead of your current position—look for brake lights, cars merging, jaywalkers—which should allow you to avoid most unnecessary braking situations. Bonus points: Play chess with stoplights. If you see three in a row, game the timing to coast through all of them.



2. Go slower. Remember, “speed kills fuel economy.” There’s no need to travel 10 mph over the limit. It’s not going to save you much time over your normal commute. By way of example, Gerdes explains, “A Ford Escape Hybrid is rated at thirty-two mpg. Do you know what it gets at forty mph? About sixty mpg.” That’s because every vehicle has a certain speed that offers maximum horsepower for minimum fuel consumption. And that sweet spot is rarely 10 miles above the highway speed limit.



3. Keep a constant load on your engine. Imagine a roller coaster: It goes down hills and up hills, but never stops completely. You can do the same thing in your car—using momentum you’ve already generated—but without sacrificing as much speed. So instead of setting the cruise control to 60 and having the engine work overtime to maintain that speed on an incline, lock your foot on the accelerator in a fixed position; you’ll lose a little speed cresting the hill, but pick it right back up going down the other side. And your engine will never know the difference. Ditto the cars behind you.



4. Experiment with “pulse and glide,” a technique whereby you accelerate to the speed limit and then coast in neutral until you lose too much speed. You would get phenomenal results by speeding up to 50 mph and slowing down to 5 mph (which is impractical basically everywhere), but you’ll see satisfying results in almost any range in between.