Burn Up To 9x More Fat!

YOUR WORKOUT BIBLE Part 1: Wanna Burn Up To 9x More Fat? High Intensity Interval Training (HIIT) Is Your Answer.

We all would love more time in the day – more minutes to enjoy the stuff we often don’t get the chance to do because of our busy working lives. Spending additional time with family, friends and on hobbies is no doubt on the to-do lists of many people in 2013 – and just one of the many reasons why so many fitness plans fail.

The time-poor trainer, however, shouldn’t fret and lose sleep over how much time they’ll need to dedicate to getting fit and looking fab. Often the best training sessions are the short ones – as little as 20 minutes, and with more than enough extra time to enjoy a meal in your lunch break, too!

My favourite method of training – and what I coach at City Gym, Sydney in my FIT and STRENGTH classes – is High Intensity Interval Training (HIIT).  HIIT helps burn fat while maintaining muscle through a stop-start system of training that’s transferable to almost any exercises. HIIT, as the name suggests, combines high-intensity calorie-torching periods of activity with low-intensity recovery periods for an overall duration of as little as 20 minutes each session. That’s right – no more hour-plus torture sessions!

HIIT is ideal for anyone wanting to lose weight, including those who have been working out and have seen little to no results or those pressed for time and want to achieve a lot in a short amount of time.

Quality training – and great results – is all about your output. After all, you reap what you sow! A workout at a good intensity (more than 75 per cent of your maximum heart rate) for 20 minutes can be as beneficial as 45 minutes or longer at half your maximum heart rate!

The benefits of short, sharp and high-intensity training sessions are all about your post-recovery state – if you’re working harder you’re going to have a slightly elevated heart and metabolic rate, meaning you’re burning more calories over the recovery period as well as when you’re actually training. Some studies have shown that HIIT burns 9x more fat than traditional cardiovascular exercise and keeps your metabolism elevated for more than 24 hours afterwards! This means you are going to keep burning calories after you have finished exercising. Next time you plan a long run or an extended training session, stop and think. Are you planning on completing a marathon or becoming a triathlete? If so, great! If not, you’re likely better spending your time elsewhere using other training methods.

If you’re looking for ripped abs and toned arms, HIIT can help you get there. Drop more short-duration high-intensity workouts into your training regime and see your results soar. And, better yet, you’ll be saving time that you can spend with your family and friends outside the gym, too.

NEXT WEEK: Planning your weekly workout schedule.


Mark is one of today’s leaders in health and wellness, with more than 15 years’ experience from across the globe. As a celebrity trainer with a continued national and international presence, Mark promotes his well-balanced, holistic approach to fitness and lifestyle through media platforms worldwide.

Mark has created his own online health, fitness and lifestyle brand Get Fit Fast The Complete Workout System with workouts, meal plans and workout schedules available for download at www.markmoonfitness.com Mark is also a resident trainer on USA digital workout platform Fit Fusion, USA based iPhone application Go Flaunt It, and his home workout DVDs range is distributed through the USA by Watch It Now Entertainment at www.markmoonfitnessusa.com

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Mark Moon 29/01/2013

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