SAMPLE HIIT REGIME

How to do High Intensity Interval Training

You need a heart rate meter, otherwise it's kinda hard to gauge whether you are doing it right or not. The elliptical machines fit this category well, treadmills are not recommended, but running outdoor is okay. Next calculate your maximum heart rate, take 220 minus your age and you get your max heart rate. e.g I am 20 years old, my max heart rate would be 220 minus 20 and i get 200. The more intense the exercise, the higher the heart rate .

Please consult with your doctor before you start HIIT, it's very tiring. Before you begin HIIT and if you are a newbie to exercise, i suggest you get used to cardiovascular exercises 1st.

Beginners HIIT regime 4 cycles :

5 minutes jog. ( aim to increase heart rate 70%)

1 minute run ( aim for HR 75%)

30 seconds jog ( don't walk)

1 minute run ( aim for for HR 75-80%)

30 seconds jog

1 minute sprint ( aim for HR 80 -85%)

30 seconds jog

1 minute sprint as fast as possible( aim for HR 80-85%)

5 minutes jog cool down ( don't skip this)

advanced HIIT Regime 10 cycles

5 minutes jog warm up ( aim for HR 70%)

1 minute run aim for HR 75%

30 seconds jog ( don't walk)

1 minute run ( aim for for HR 75%)

30 seconds jog

1 minute run ( aim for HR 75%)

30 seconds jog

1 minute run ( aim for HR 75-80 %)

30 seconds jog

1 minute run ( aim for HR 75-80 %)

30 seconds jog

1 minute run ( aim for HR 75-80 %)

30 seconds jog

1 minute sprint ( aim for HR 80-85 %)

30 seconds jog

1 minute sprint ( aim for HR 80-85 %)

30 seconds jog

1 minute sprint ( aim for HR 80-85 %)

30 seconds jog

1 minute sprint ( aim for HR 80-85 %)

30 seconds jog

5 minutes cooldown

You can't sprint at the beginning of the cycles, otherwise you will run out of steam by the 5th cycle, slowly build up then sprint at the last 4 cycles. DO NOT SKIP THE COOLDOWN IT'S DANGEROUS. Imagine your heart going real fast at 85% and suddenly, you skip the cooldown and sit down- it's like putting a sudden flooring brake on your speeding car, what can happen ? Car overturns.

Glucagon learn for yourself

Type the word glucagon in wiki, learn what is it.

Glucagon induces fat loss, it's the opposite of insulin.

So basically you want to induce it for cutting, and these are the methods :

- low sugar in your blood

- increased protein consumption ( with no carbs consumption)

- Exercise

- secretion of cholecystokinin ( induced by low/no carb diet) also helps hunger control

The mother of all diets

First there was low fat,

then there was low carb,

then there was no carb,

then there was no grains,

then there was south beach,

then there was ............

A lot of people swear by low carb, while others swear by low fat, then there is the group who doesn't think diet is the problem but the lack of exercize we do.

So many diets, but which to choose ?

This is a free guide, but it's the truth : no matter which diet you choose .

Fat loss combined with muscle loss -> net calories in minus net calories out.

If you wanna lose fat ( together with muscles, this is unavoidable) , you gotta eat less energy than you spend or you use more energy than you ingest. The mother of all diets is actually the calorie diet ( counting calories). Then you might ask me what about low carb , why does it work ?

This is the basic mainframes of a successful diet plan :

1) net calories you ingest is less than you spend

2) deals with hunger pangs, cravings , etc.

3) maintain functionality to the dieter ( makes sure the dieter is not too weak to work)

4) enough vitamins and minerals

Low carb is a variation of low calorie diet with a kicker, think about this, 50-70% of our normal diet is made of carbs, when you eat low carb, you take that 50% of energy and replace it with proteins ( and in low carb that 50% of energy derived carbs is replaced with less energy derived from proteins). Proteins are harder to digest (more energy outto digest) and makes your body feel warmer. What makes low carb special is that, it increases insulin sensitivity, you feel less hungry , less hunger pangs, less cravings, etc. Seriously, furthermore most low carb diets now advocates fat replacement - i.e replace transfats with essential fatty acids.

Low fat diet is the old school calorie diet, with no kicker to insulin sensitivity but it still works if you stick to the plan.

There is no succesful diet that doesn't adhere to the mother, if you don't believe me, take any successful diet and count the calories.

What should i eat during cutting ?

Sick of Meal replacement food ? Sick of eating powders ? Here's a breakdown of natural cutting foods :

CARBS

1) brown rice

2) Apples

3) oatmeal - non instant

4) potatoes - boiled

5) sweet potato - boiled

6) cassava - boiled

Fibers

1) salads - with non fat ranch

2) metamucil - liquid fibers (no sugar)

3) fruits - non sweet type

Protein

1) tempeh - fermented soy

2) lean meat of any kind , boiled or grilled - note the word lean

3) Fresh fish of any kind

Fats

1) flaxseeds , flaxseed oil

2) Fish oils - can be forgone if you eat fish

Rule 1- no MSG ( monosodium glutamate - it increases your appetite, potential fail spice), read the label , hot dogs, soy sauce, chips , instant noodles contain MSGs.

Rule 2 - no sugar added, no fried foods

Rule 3 - don't eat too fast, eat slowly

Rule 4 - The only time you can eat a regular amount of carbs is in the morning and afternoon, at night you can only eat a little

Rule 5 - Weigh your food

Rule 6 - Eat at least 4 times a day, 5 times is ideal

Rule 7 - Don't skip breakfast - you mess up your metabolism

Rule 8 - You get a cheat meal once a week, the idea is not to eat DIRTY cheat meals ( NO KFC , PIZZAS, BURGERS). Examples of cheat meals are: Oatmeal with a glass of milk and some fruits, brown rice with grilled chicken breast and salad.

Overview - summary

Starting fat loss

1. Commit yourself to fat loss - Tell your housemates about it, the more people you tell the better. Make a contract to yourself and your loved ones and set realistic goals. A realistic goal could be like, i want to lose how many inches of my waist in 2 months or I want to lose how many % of my body fat. 10kgs of weight in 1 month is realistic if you are super fat, but if you are only a little fat, it isn't. weight alone don't suffice.

2. Plan your fat loss - decide on the type of diet, the amount of food/ calories, the supplements, the exercises. Keep a food log to track your food intake. For example :

morning 7 am, 5 spoons of quaker oats mixed with half glass of milk.

3. Measure - measure your weight , waist and hips weekly. Take photos biweekly. Sometimes you lose fat, but it won't show in your weight.

4. Throw away all trash food at home, outside, at work . Avoid them like the plague.

5. Before you can throw away trash food, recognize them. Seriously, this needs practice - for pointers : Anything that is sweet and fatty is mostly trash. e.g pringles, coke, sprite, hamburgers, hotdogs, mac donalds (except the salads). Beware of deceptive labels, like low fat foods, low sodium, fruit juice, low gluten. The moment it says low whatever, be wary.

6. Cook your own food- Cooking your own food allows to DIRECTLY control your diet, weigh the food , surely you can approximate the calories by comparing the weight to the nutritional table. Eat lots of fibers and protein in your diet, reduce high GI carbs like bread and switch to brown rice or oatmeal or apples.

7. Go Low carb ( at least at night) - low carb diets are harder to fail, because they control our blood sugar and reduce our cravings.

8. Adjust your caloric intake according to daily activities. eat more when you exercise and vice versa.

9. Exercise - Do your cardios and weightlifting if you want to speed up your fat loss.

The Velocity diet - why it works (w/o buying biotest supplements)

WANNA LOSE 20 LBS in 28 DAYS ?

Everyone has heard of the Velocity diet by Chris Shuggart, but no one ever talks of the reason it really works. Just google , 'Velocity diet' and you can see the program.It's one of the most effective diet in existence, possibly one the breakthrough diets. In the V-diet, Chris has advocated everyone to buy Biotest supplements, but no one ever discussed whether they can be replaced by cheaper supplements.

Firstly , we should list out of all the reasons and science behind the V-diet :

1) Simply put, V diet restricts your caloric intake by giving you fixed amount of shakes and most fat loss participators fail to calculate your caloric intake (either too little or too much). THIS IS THE BOMB, Calories in less than calories out and you get fat loss.

2) Secondly, it's simple. Just mix up and drink.

3) You measure weekly - important to see progress for motivation.

4) Chris advocates a clean meal weekly to spike your metabolism. Similar to cheating diet.

5) Chris deals with hunger pangs - his protein shake is a mix of fast and slow protein and fibers.

6) It's a low carb diet, not a no carb diet, you don't deal with ketosis.

Eager to save on the supplements ? You can save a lot ordering online, or replacing them. Just study biotest supplement calories and compare them with the replacement.

Here are a list of things that you can use to replace V-diet's supplements

1) For metabolic drive low carb protein -> replace with a mix of ON Whey and Casein or just use a protein mix that contains whey and casein (the mix has to be optimal, or at least 40% casein). Note that, whey alone doesn't work because it's a fast protein, you'll get hungry.

2) For flameout -> just use normal fish oil

3) For HOTROX -> use clenbutrol or USP labs OEP ( OXY ELITE PRO) , not really needed actually even Chris said it's optional.

4) For Surge post workout -> just use whey (or BCAAs powder) , sugar and creatine, seriously you don't need this for the program, because all the exercises you do are light walk, light weights.

I think Chris is cheating us on this, but only this part.

5) For BIOTEST SUPER FOOD/fiber choice tablets -> just use metamucil (sugar free) coupled with antioxidants. You need fibers and antioxidants to flush and combat the oxidizing effects of fat loss , do not forgo this.

6) milled flax seed -> it's not that hard to find, don't replace

7) natural nut butter -> no need to replace

The main highlight of this program is its simplicity, it's too simple for you to even ask questions about. Although if you replace it, you have to make some calculations and comparations to the real supplement, I believe the cost savings is worth it. The whole program is outlined by Chris go to his site and study it :

http://velocity.t-nation.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_30#the-diet/velocity-diet-program-3-0

Not full doesn't mean hungry EF

So basically, low carb is the bomb for us (easy fatties for short EFs). EFs are probably the gene that will survive the bad harvests, shortages of food. EFs are usually fat, and even when you get to the ideal body size, you get back fat easily. For short, our body systems are kinda different from others. We are more efficient at using carbs than the other gene types, being efficient means we have more glucose from our meals,which gets converted to fats eventually.

So how do we counter this EF body system, by eating low carb.

1) Change your eating habits to low carb or slow (low GI) carbs

2) Learn to understand hunger, and avoid carb highs (gives you the full feeling)- only eat when you are hungry

3) Be more active (move around more often in your office) or better yet start exercizing more often

4) Make friends with diabetics and follow their diet, buy their snacks and drinks.

5) Avoid caffeine-mess up with your sugar levels

6) Build muscles. Only time you should go high carb or medium carb is when you build muscles

A sure fat burning exercize

What type of exercizes use up the most calorie ?

1) total body resistance workout - a combination of Pull-ups, bench presses, squats, deadlifts, shoulder presses : but they need to be done the correct way !!

rule 1 : do it heavy, with low reps , 5 reps for 5 sets. Choose weight that you fail at 7 reps

rule 1b: if you can't lift heavy, lift 10 reps but do it fast. Choose weight to fail at 12.

Don't rest too long in between exercizes - 20secs to 1 minute ( depending on tiredness level of previous exercize). Don't have to repeat 1 type of movement, e.g

after 1 set of squats, you can proceed to do benchpress then squats.

rule 1c : know the muscle you target with a specific movement. Don't overwork them. You can't do deadlifts and squats in one day, the muscles they target overlap.

rule 1d: If you hate weightlifting and love cardio, then at least do HIIT. Here's how : jog for 10 mins (warm up), then sprint for 1 minute, then jog for 1minute, sprint for 1 minute, jog and repeat. The sprint to jog should last at least 15 minutes, by the end of the HIIT, if you aren't huffing and puffing , that means you didn't sprint. HIIT burns more cals than regular cardio.

Cutting diet

Do you have round waist , big backside/bottom and gain fat easily ?

If so, you are the same as many people who have problems trying to lose weight.

They classify us as ENDOMORPH.

Endomorphs are efficient at storing fat, so during famines endomorphs can use up the stored fat and survive. Most endomorphs gain weight easily because they are more efficient at using the calories from food and store them. Endomorphs are the most likely survivors of famines. If you are of the ecto or meso, you wouldn't have difficulty losing fats, seriously.

What many people don't tell you is this : endomorphs cutting thrives on a low carb environment. I'm serious, if you are round at the bottom and the waist, try doing low carb for cutting.

Bulking is relatively easy for endomorphs, but if the caloric excess is too high, fat will be stored.

When does our body start to burn fat vigorously ?

We start burning fat vigorously after all the carbs in our body is used up.

When does our body start storing fat ?

Learning this process helps you prevent fat gain :

After you ingest food, the carbohydrates will be converted to glucose, the speed of conversion depends on the Glycemix index ( the higher , the faster ). When the glucose level in our blood is high, our pancreas produces insulin. Insulin then allocates the sugar to our muscles , our liver and the excess glucose will be converted to fat.

Why low carb , won't the protein be converted to glucose ?

When glucose is depleted, the body starts extracting fats and muscles and starts converting them into sugar. The protein that you eat helps you to reduce the muscle loss effect. It's possible for protein to be converted to glucose, but the process is slower and more difficult. Here is a simple way to look at it:

1 )body burns off all dietary carbs

2) Then body starts burning dietary fat and protein

3) When depleted, body extracts from liver and muscles

4) Finally it starts burning body fat and muscle

Rule 1, of cutting or bulking

RULE NUMBER ONE :

Throw away all your junk food, throw them away even it belongs to your friend, roommate, family and tell your friends to stop buying them. I'm serious, existence of junk food tempts you, makes it harder for you to stick to your diet.

Junk food includes : potato chips, soda, crackers, biscuits, sweet stuff, sweet drinks, KFC, French Fries, licorice, ice cream, sweetened bread, hot dog, chocolate, starbucks sweetened coffee with that shitload of whipped cream.

Junk food is cleverly disguised, they say low fat potato chip or no fat potato chip, fact is it's pure carbs and MSG. Low fat ice cream is still ice cream, it has sugar and fat. KFC is pure evil, but at least it has some proteins.

Characteristic of junkfood : High fat content, High sugar content, High carb content, High GI, has MSG

There can only be one time where you eat high carb, high GI food, like potato chips, biscuits and that is your postworkout meal ( bulking period) with a dose of creatine.