High-Intensity Interval Training is essential for people who want to lose weight and improve their metabolism.
It helps you shed the extra pounds and getting that flawless physique you have always dreamt of.
Explaining the Workout
What makes high-intensity interval training special is that you have to do several exercises that are of high intensity. These are done for short periods, followed by short periods of rest.
The advantage of such a workout is that you keep burning fat even after you are done with the workout.
This will also strengthen your cardiovascular muscles and increase the oxygen intake to your brain.
Further advantages include improved muscle healing ability. You need to create your very own workout routine or follow one which works best for you.
You need to include several exercises which involve almost every muscle in your body.
After you are done with one exercise, do not rest too much. Just catch your breath and continue onto the rest of the exercises.
Do this until one complete circuit is complete. Then take some rest and move on to the next circuit.
The Exercises Included in High-Intensity Interval Training
There are several exercises included in these types of workouts. These need to be arranged together and need to be unique for an everyday workout.
Some of the exercises included in the program are explained below:
1. Burpees: Burpee is an exercise which requires you to use every muscle in your body.
You first need to raise your hands straight over your head and make them straight. Then jump as high as you can. Now, drop down to the floor and do around three push-ups. Then get back to your initial position.
Repeat this process around 10-12 times.
2. Jumping Jacks: Jumping jacks are similar to burpees. You need to jump and spread and your legs and arms apart. In the next step, you have to bring your legs together and put your hands above your head.
Repeat this process about 10-12 times.
3. Walking Lunges: This is another tiring workout.
To get started, get down on both your knees and keep your back straight. Now, lift one your legs and make a perpendicular with your knee. Now, try to walk by reversing the position of your legs.
Repeat this process about 15-20 times in a circuit.
4. Pushups: This is a common exercise, for which the advantages are limitless.
To get started, lie down on the mat completely straight with your arms in front of you. Make sure that your hands are at your face level.
Keeping your legs straight, push yourself up from the ground and make your hands straight. Now, bend your elbows and go back to your initial position.
Repeat this about 15-20 times.
5. Jumping Rope: This simple exercise can also make its way into a circuit training.
Jump the rope to the count of about 20. You can choose any rhythm that you see fit.
After completing this, take rest for about 1 minute.
6. Plank to Pushup: This is a variation of the common push ups.
First of all, start off in the plank position. Straighten your entire body and keep your hands to your side. Then bring them to your side and drop yourself to the ground. Then push yourself back up and get back in the initial position.
Do about 10-12 repetitions of this exercise.
7. Mountain Climbers: Mountain climber is a pretty easy to exercise.
You need to have a mat or a clean floor. Lie down on the floor with your body in a V position. Now, relax your abdomen and push one of your legs forward. Now, push that leg backward and push the other leg forward.
Do the same thing for about 20 times.
8. Lunge Jumps: Lunge jump is just a slight variation of the common lunge.
To get started, keep both your knees on the floor. Keep one elbow on the ground and one in the air at 90 degrees. Now, try to jump up in the air as high as you can. You have to switch your legs midway and land on the other leg in the initial position.
Repeat this exercise for about 12-15 times.
9. Kettlebell Squat: You need a kettlebell for this exercise.
Start off with the kettlebell held with both your hands, and get into a squatting position. Now, lift yourself up and get your hands straight in front of you. Now, bend down in the squatting position again and put your hands behind yourself in between your legs.
Repeat this process about 10-12 times.
10. Box Jumps: You need a stable and strong box for this exercise.
Place the box in front of you. To get started, jump onto the box. For the next step, jump on back to your initial position.
Repeat this exercise 10-12 times.
To Conclude High-Intensity Interval Training
You can combine any of the following exercises in your circuit training.
Include about ten exercises, with about 45 seconds of rest between each. Repeat the whole circuit about five times.
If you stay consistent, you will see the remarkable results within one month!
If you are thinking of taking protein supplements, then you must be already familiar with most of the things about bodybuilding.
Protein is critical for getting a good physique because it aids a lot in repairing muscles and building up new ones. You need to make sure you are taking the right kind of and the right amount of protein supplements.
If you do not consult a professional or decide the right amount, then you might end up damaging your body rather than doing any good.
How to Get The Right Supplement
Finding the right protein supplement can be hard, especially if you are a first timer. Asking around can make you even more confused, as everyone seems to have a different and new opinion.
Also do not go with the herd mentality, as people mostly tend to fall prey to the marketing hype and buy what has been advertised to extremes.
The most common protein supplement is whey protein powder. Several brands of whey protein are available in the market. As a side note, some of the best protein powder for women as well as men are available on Amazon. When you have time, do take a look.
Choosing the right supplement can have a lot of impact on the results you get. You need to be able to tell the difference between the good and the not-so-good.
Advantages of Protein Supplements
Protein supplements help you to drop your fat percentage and increase your muscle. If you are going to get ripped, then it might eventually increase your weight.
But this is all going to be muscle. Whey protein primarily helps you in losing body fat. It is available in so many forms that you can take it in any kind. It is is available in powder form, shakes, and even bars.
They help you build up your muscles and increase your strength. Taking whey and casein protein can usually assist you in your workout regime to increase your endurance. Taking one gram for every pound of your body weight can help you greatly in building up muscles even faster.
Protein supplements can also help you lose weight. If you choose to have protein shakes rather than other snacks, you will feel that your need to eat unnecessarily will be curbed. Hence, you will be able to reduce obesity by taking whey protein.
Whey protein also helps you fight cancer. Working out itself will be able to significantly help you to improve immunity and fight off several diseases. But taking protein supplements will help you fight off several other illnesses, including some forms of cancer as well.
Protein supplements and exercising will help you reduce stress. Working out itself produces dopamine, which is the hormone that is responsible for making you feel happy. Adding whey and other proteins help you against depressions and stress.
Protein supplements combined with extended cardio can give you an extraordinary immune system. Aerobic exercises are especially helpful with that.
Disadvantages of Protein Supplements
Several people still believe that it is better to derive your nutrition from regular food than from pills and powders. Studies have shown that bodybuilders who indulge in supplements are more likely to face diet related issues than the average person who doesn’t even exercise.
If you are not taking the right amount of protein supplements, you might end up damaging your organs. Most people do not have the proper knowledge and advisers to help them figure it out. Taking a little too much can also prove fatal to you. Always be sure to take professional help when you are trying to figure out the amount of supplement you need to take.
There are several dangerous products available in the market. If you choose poorly, you might contract some illness due to bad content. You might think why aren’t your muscles growing while you are losing even what you had before. So choose wisely.
Protein supplements are derived from cow milk. So people who are lactose intolerant will not be able to ingest the supplements. It is entirely useless for those people.
The Best Protein Supplements
Whey Protein Powder: Whey protein is popular for some reasons. It helps improve your digestion, improve your metabolism, and various other things.
If you take the right amount, your muscles are bound to increase, and your physique will improve incredibly.
Whey protein is the widest form of protein supplement taken by body builders.
Choose the right brand and make sure that it is not too much adulterated by other components. You can mix the powder into a shake and ingest it at various times of the day. You can also eat them in the form of a bar as well.
Casein Protein Supplements: Casein is the other protein that is found in milk, besides whey. Casein is also very popular and beneficial for bodybuilders.
The advantage with casein is that it stays a little longer in your bloodstream.
Bodybuilding is an activity, or a kind of sports, which is well-known all over the world, and people use ti to develop their body and to increase their strength.The connection between a fit body and the reduced risk of certain diseases is also well-known and it was even scientifically proven, which is another important argument in favor of active lifestyle and regular exercise.
Bodybuilding is also becoming more and more present in popular culture and movies, and it is hard not to notice the cult status which certain bodybuilders have, for example Stallone or Schwarzenegger.
They introduced bodybuilding to common people and they have shown that even if you work hard all day at your boring job, there is still a chance of making it and accomplishing your dreams if you just keep exercising and stick to your plan. However, certain people simply do not have enough patience to wait for those results and they decide to try a “shortcut”, which in this world means – using various drug-based supplements and additions to diet.
Steroids and human growth hormone are becoming common in professional bodybuilding, even though these substances are illegal and even potentially dangerous. HGH can have multiple unwanted consequences, such as infertility, impotence and liver problems, and there is always that increased risk of stroke.
Many other problems are also possible, but the debate is still on-going and scientists and experts are trying to determine if these supplements are really that bad or they are as good as some bodybuilders claim.
While this discussion continues, a fairly simple solution is available for people who do not have problems with waiting for the results, and this method is called natural bodybuilding. As the name suggests, this method is based on “clean and healthy” program, with no shady chemicals and illegal substances. Diet and regular exercise are the main pillars of this method, and when they are combined in a way which suits your needs – it is almost certain that the results will be amazing.
Careful diet is especially important since proteins and carbohydrates give fuel to your body, and they enable you to exercise and put your body to the limit. Carbohydrates are coming from fresh fruits, vegetables and whole grains, but there are other sources as well. They are intended to keep your fat and calories at the lowest possible amount, while maintaining your energy and stamina at the proper level.
There are multiple advantages and benefits which come from this kind of bodybuilding, and they are mostly related to better health and fewer injuries.
Gradual growth of the muscle tone is more easier for our whole body to take and it can adapt to change more easily. Also, muscles which are “created” this way are always going to last longer, and this means that you will spend less time in the gym later in life. Additionally, natural bodybuilding is much cheaper, since some supplements are very expensive and hard to find on the open market, even if your use Internet and the benefits of online shopping.
Human growth hormone (HGH) is the most commonly used supplement in bodybuilding, because it largely improves muscle growth, raises energy level and helps reduce fat. There are common misconceptions and myths about HGH, and in this article we will bring you some facts about this substance.
Human growth hormone is naturally produced in the body by pituitary gland, and as you can conclude by its name, it is responsible for growth and regeneration of body cells, influencing bone density, muscle growth and regeneration of brain and all other cells. Level of naturally produced HGH reaches its peak around puberty in both men and women, and in the early twenties it starts to drop sharply. Healthy grown men produce on average 5 ng/ml, and it is interesting that grown women can produce twice as much while they are carrying a child.
There are people with deficiency of HGH, and it can easily be determined by a routine blood test. In such situations, the doctor will prescribe a HGH supplement. However, there are people who did not have the HGH deficiency diagnosed, but they use this supplement for muscle growth and to achieve better results at the gym. As already mentioned, HGH is the most widely used bodybuilding supplement, and it is also the most researched. Researchers claim that it is one of the safest bodybuilding supplements you can take, it is the most effective and it has minimal risk of health problems. Even though there have been certain cases of fluid retention, rise in blood sugar or increased liver, but these cases are very rare and they were caused by too high doses of HGH supplement.
As far as benefits of HGH are concerned, it is most frequently used by those who want to increase muscle, but it has some other benefits as well, some of them not that visible to the eye. It slows down the progress of degenerative diseases caused by aging, it can maintain mental activity and physical strength, it maintains energy level and it also increases sex drive.
You can get HGH supplement by doctor’s prescription, and there are clinics specialized in diagnosing HGH deficiency and prescribing the supplement. However, many people decide to get HGH supplement illegally, which can have several consequences. It is not only very expensive, but it can also be dangerous, since you can never be sure what you are getting and what is actually contained in the supplement you have bought. This is why it is always advised to consult a doctor and seek a prescription, in order to avoid possible health complications.
Should Short People Take Human Growth Hormone?
In case you cannot obtain a prescription, or you do not want to take supplements, keep in mind that there is also a natural way of increasing HGH level in your body – it combines sleeping properly and weight training.
Seven to nine hours of deep sleep is recommended, combined with consistent weight training which gradually increases over time. Balanced diet also contributes to maintaining HGH level, and it includes proper levels of protein and carbs intake, combined with lots of fresh fruit and vegetables, healthy fats and enough water.
Never ignore the role of nutrition in achieving objectives. Usage of the the 10 basic rules can increase efficiency and speed up the pace of developing your muscles. If you follow the rule, you can become stronger – the upper body can be completely formed, legs massive and biceps outlined. Sounds good doesn’t it?
Eat Every Three Hours
The basic condition for increasing the mass is the intake enough nutrients. This may mean 6-8 meals a day. Frequent food intake means a continuous intake of protein, carbohydrate and essential acid, which is necessary for the development and maintenance of anabolic state (muscle building). And this is of particular importance for the production of human growth hormone.
Increasing the Amount of Protein
Any meal should not be missing sufficient amount of protein. In order to develop your muscles for each kilogram of body weight, you have to take 2 grams of protein per day. In the interest of a continuous supply of amino acids, the recommended daily amount of protein should be divided by the number of meals.
Sufficient water is not only necessary for hydration, but at a higher level means that we are able to delivery more water to muscle cells. If muscle cells contain more water, they are functioning better, their size will be larger and develop more power.
As for carbohydrates, if you don’t take enough, then you will not develop sufficiently, and if you consume too much, then you will become fat. Same as in the case of protein – daily amount should be divided into daily meals, except breakfast and a meal after training – then they need additional amounts of carbohydrates.
Eat Red Meat
Many bodybuilders are afraid of large amounts of fat which is found in various meat, however, we must not forget that red meat has a lot of B-vitamins, even BI2 that is responsible for the proper functioning and development of muscles. In the red meat, you can find iron, creatine, zinc and, of course, protein.
Most bodybuilders live on chicken and beef, salmon, trout or tuna. Fish has a great advantage compared to other sources of protein: contains omega 3 fatty acids, which also promote growth and muscle definition. No need to exaggerate, but it is desirable to consume fish 2-3 times per week.
Protect Your Muscles with Proper Diet Before and after Training
Real and proper nutrients must be entered before and after training. Then you should take the milk whey protein from since it quickly enters the bloodstream and supplies muscle cells with amino acids. To all this, we can add a little bit of carbohydrates, which are quickly absorbed. Before exercise, you need at least 20 grams, and after exercise 40 grams of protein milk whey.
Include a Day When You Eat All
You can increase the protein, carbohydrate and calories intake. This is because you want to speed up your development – initiate the secretion of human growth hormone in the body.
Human growth hormone, also known as HGH, is a hormone produced naturally by pituitary gland. It affects the growth and regeneration of cells, but also bone density, brain health and the growth of muscles, as well as their regeneration after workout. It is particularly the last factor why many mass-building athletes are interested in taking HGH supplements, since it largely improves the results of weight lifting exercises, while it also maintains energy level in athletes.
Human growth hormone is produced naturally by the early twenties, being at its highest level around puberty. After the physical development is finished, the levels of naturally produced HGH start to decrease rapidly. It is because of this that some athletes decide to take supplements, and even though it has many benefits for the performance at the gym, it has some downsides as well, especially if it is not properly dosed.
On the plus side, as already mentioned, HGH improves muscle growth, as well as muscle regeneration after workout. This means that new muscle tissue is built more rapidly and that the existing muscles heal faster than they would without the influence of HGH. Some recent studies have also shown the benefits of HGH in the conversion of fat to energy, which means that this hormone can not only help build muscle tissue, but it also helps in fat burning. Another benefit of HGH is that it improves bone density, which is an important aspect of being protected from fractures and injuries during workout. It is also quite useful for women, whose bone density decreases rapidly after menopause.
Since HGH helps build and regenerate cells, it also has an important role in improving the duration of heart and kidneys, but also in maintaining cognitive function on a high level by helping brain cells regenerate. Athletes who take HGH have more energy, which helps them endure intensive workout routine. Lastly, HGH also improves sexual performance and can boost sex drive.
In spite of many positive effects, HGH may have some negative influence as well, especially if it is taken without the doctor’s supervision. People with HGH deficiency may get it prescribed by the doctor, but there are still plenty of those who decide to get HGH illegally. It is not only ridiculously expensive, but it may have a series of side-effects, since you can never know what exactly is contained in the supplement you got this way.
Also, if you take too large doses of HGH, instead of all the benefits mentioned above, you are more likely to experience serious health issues. Too large doses of HGH cause acromegaly, which is a condition where not only your muscles grow, but also your bones, face and intestines. Increased intestines can cause bloated guts, as well as series of digestion-related problems. Also, muscles you gain this way are not functional, which means that you will only build mass, but you will gain no strength whatsoever.
There are supplements containing HGH in small doses which can be bought over the counter, and if you want to take supplements, you should go legal way and take the prescribed doses. Do not experiment with HGH, in order to stay healthy and strong.
Moustafa Ismail is a man that holds 2013 Guiness world record for the biggest biceps – its diameter is 31 inches. Note that this is the average size of human waist. According to Ismail’s words, he does not use any forms of drugs. Still, it is odd to see his big arms, compared to the normal size of the rest of the body. Moustafa eats around 6 pounds of protein everyday but he was accused for injecting Synthol into his arms in order to make them bigger.He suffers from Acromegaly, which is the state when the body is secreting natural human growth hormone well after puberty.
Gregg Valentino, AKA “The Man Who’s Arms Exploded” is someone that is not liked by many people who are in the world of bodybuilding. He is the leader of the bodybuilders who complete depend on drugs, HGH, steroids and other things in order to be big. He made an unbelievable thing – due to high dosages of the mentioned drugs, his arm literally burst. Gregg has been may times on rehab program due to possession of steroids.
Gary Himing was a famous bodybuilder from Australia who was competing in the International Federation of Bodybuilding and Fitness (IFBB) in Victoria, Australia in 2009. During a set, himing suffered a heart attack and collapsed on stage during his performance and was taken to a hospital. Himing was pronounced dead at the hospital. To make things worse, the competition was continued after he was taken to the hospital as if nothing happened. The death of this bodybuilder made the bodybuidling world even darker due to constant drug and supplement abuse. Few years later, several reports were indicating that Himming did not die due to substance abuse – although it was known that he abused HGH and many other potentially dangerous substances.
After serving in the marine corps, Sally Mcneil swam into bodybuilding world. Sally’s husband was also in the world of sport and despite his advice not to take too much steroids, she became addicted to steroids and started taking them ona daily basis. Due to huge amount of steroids taken daily, she suffered from a disease known as “roid rage” so often had situations where would beat up people. Few years later, Sally dropped a 70-pound weight the car of her husband. In April of 1996, Sally shot Ray to death. She is currently serving a death sentence.
Markus Ruhl – the man with the biggest shoulders in bodybuilding history. It is also believed that he was the strongest man in the history of bodybuilding. Ruhl made a huge step in fitness world after completing his intense 5 year training. After testing positive for diuretics in 1999,he was disqualified. Diyretics is a substance that promotes the production of urine. Ruhl held an opinion that his muscles will become even bigger if could drain H2O from his body.
Do you enjoy in movies of Arnold Schwarzenegger? If you ask me, the answer is yes. Sure, I know that some of his movies are, for some people, stupid, but some of them have some deeper message. For example Terminator 2. This movie was a huge blockbuster but with time flew by it grew as one of the most famous action movies of all time. Everyone today knows that Arnie was also a politician. If you didn’t know, he was Governor of California.
Most of the time people made fun of him and some people would ask themselves if Arnie could become president of America. However, if you are not familiar with the law, president must be born in this country and that disqualify Arnie.
You didn’t know that Arnie wasn’t born in America ? And speaking about his place of birth, he was born in Austria. And did you know that before he became an actor, he had been a professional bodybuilder? This story always fascinated me because I am a fitness freak. Although I never went to the adventure called bodybuilding, it always fascinated me how someone can dedicate his life to that discipline. However, I always thought about my shape and my health, because that’s the man I am. What did I do to become more muscular than others you ask probably. Well, nothing in particular.
I always ran in my spare time. Every morning, I get up, ran about 10 miles and have a breakfast later. Some people say that working out is most important about your shape, but I disagree. I think that food regime is the most important. As many nutritionists said, you should get five meals per day. It sounds a lot, but it isn’t actually.
You have three meals, breakfast, lunch and dinner, and between them two more meals, where you can eat something small, like one apple. You may call it brunch or whatever, but it’s important to eat that way, if you want to get in shape. And about meals, it’s encouraging to eat fruits and vegetables, but you don’t want to die of starving. That’s not what I want to say. Everything is allowed if you have a limit. Of course, you shouldn’t eat pasta and candies every day, but it’s not forbidden. If sometimes, you have to go to some celebration, someone’s birthday for example, is normal to break rules.
However, you should keep in mind in further days that you don’t broke a rule in your food regime. So go to a gym more that usually or increase a mileage of your running. I personally go to a gym three times a week. Practice shouldn’t last more than hour and a half. In a gym, I don’t usually do anytihng special and I don’t use any supplements or something like HGH (Human Growth Hormone). I prefer NHGH (Natural Human Growth Hormone) like pineapple or yoghurt. And that’s my philosophy.
When you put these things on a paper it really sounds easy and it really is. Sure I am a fitness freak, but all these things that I do are not so big. Every man or a woman can do it, so you don’t have any excuses any more.