- 09-29-2010 #1High Intensity Interval Training (HIIT)
Increase your HGH and Burn Fat
source: An Aerobic Workout That Forces Your Body to Burn Fat
An Aerobic Workout Program That Forces Your Body to Burn Fat
Updated July 6, 2009
Want an aerobic workout program that actually makes your body burn fat?
Then you need to get familiar with High Intensity Interval Training (HIIT).
The concept behind High Intensity Interval Training is that when aerobic exercise is performed in a very specific manner…your body will release its natural fat burning hormone called Human Growth Hormone…or HGH. HGH is naturally produced in your body all your life, but it begins to decline at age 20. HGH decline combined with a slower metabolism is what contributes to fat gain as many people get older.
Increase HGH and you will begin to burn fat like you did when you were younger.
There have also been studies that suggest increasing your natural HGH will actually slow down the aging process. This hasn't been proven beyond a shadow-of-a-doubt…but HGH has been proven to obliterate fat…and that is the main point of this aerobic workout program.
Here is a specific High Intensity Interval Training workout program that will shoot your HGH levels through the roof…as well as boost your metabolism for several hours after the workout.
1) Walk on a treadmill for 5 minutes at a moderate pace (between 3.5 and 4.0 on most treadmills)
2) After 5 minutes, speed up the treadmill to a jogging pace for one minute (start at 7.0 or 8.0)
3) After one minute of jogging, slow back down to your set moderate pace (somewhere between 3.5 to 4.0 as discussed before)
4) After one minute of moderate, speed up the treadmill to your previous jogging pace, but this time add .5 to the speed (so if you first did 7.0…now you are going to set it at 7.5)
5) After one minute of jogging, you are going to go back to the same set moderate pace for one minute.
6) Alternate every minute between jogging and walking for 20-30 minutes…making sure that you use the same walking speed each time, but increase to jogging speed by .5 until you can't jog any faster for one minute.
Note: To really blast every last little bit of body fat off your body, take advantage of the natural fat burning state your body is in by doing 10-20 minutes of steady state cardio. This is a great way to really obliterate stubborn body fat.
You will find that your first few intervals will be easy…and then things will get tough. As you get in better shape, you will eventually be able to really sprint on the treadmill. By the time you work up to this level, your body will adapt by losing every last bit of fat. I'm convinced that this type of aerobic workout program will burn fat for every single person who sticks with it.
More Tips to Ensure Maximum Fat Burning
Working above your aerobic threshold for one minute alternated with short active rest periods is what will make your body release HGH. Studies have also shown that HGH is released better if you train on an empty stomach. It is also suggested not to eat right after training to insure the maximum release of HGH…so don't eat any calories 3-4 hours before and one hour after training for maximum effects.
A few people in the industry talk about something called the "HGH flush". This is a possible indicator that you did everything correctly to release HGH. When your skin feels hot and a bit red and you are short of breath, you have achieved the HGH flush. Many people probably haven't experienced a good HGH flush since P.E. class in junior high. Strive for this when you hit the treadmill.
Note: This is an advanced aerobic workout program. Make sure you are in decent health before working out intensely.
- 09-29-2010 #2
Guys, I have heard so much about interval training lately, and how it can be incredibly beneficial for us...
This article is for all you guys who work out at the gym everyday--now you know at least one way to make your workouts more effective, and how to increase your natural HGH (human growth hormone) production. As mentioned in the article this has fat burning and anti-aging effects.
- 09-29-2010 #3
Good thread blink !! i think i will give this interval training a try, it may help reduce my pubic pad which in turn will increase my NBPEL if successful.
- 09-29-2010 #4
Definitely do it! You'll get a better workout and burn more calories. I'll tell you what, HIIT is nothing new! Not at all! People might want us to think that but its always been around. Really it's just a theory to explain why interval training works so well.
For example, when I wrestled I was able to get down to 4.5% bodyfat. I believe interval training combined with some serious cross training as well as 4 hours of working out per day all played a role. I believe I had massive natural HGH stimulation too from such high intensity stuff. I did it while just eating a normal diet as well (nothing strange, just a normal healthy diet).
All day long (while wrestling) we would do activities that required massive short bursts of energy. We would have a few minutes followed by very brief rest periods all throughout the day. Some of our guys were tested and had the VO2 capacity of marathon runners!
This article reinforced a point for me though: interval training doesn't have to be as ridiculous or as long as it was when I did college athletics to generate some serious fat burning. Just short 1 minute bursts followed by rest periods is probably a very good way to start out. I think as I have gotten older, I lost a lot of the intensity I had 10+ years ago. All I have to do is bring back some short burst intensity (like the example in this article), and I think I can really burn off my fat.
- 09-29-2010 #5
The theory sounds good enough to me ! i do 3 cardio sessions a week but i allways keep the pace and intensity consistent, not too fast but not slow either. My next session is tomorrow so i will give it a try.
- 09-29-2010 #6
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Progress tips and tricks/pics added
- 09-29-2010 #7
Today I tried about 11x intervals of as close as I could get to 100% (within reason). It actually took 40 minutes of cardio just to do that (I rested longer than a minute as needed so I could catch my breath).
About targeting the fat pad: in my experience you loose fat in the last place where you gained it... I don't think there's a way to 'spot reduce' fat: I have always been told spot reduction is a myth...
"Spot reduction is nothing more than a myth"
- 09-30-2010 #8
An important note:
Intervals can be done in many other ways:
-100 meter wind sprints (if you've ran track you'll know what I am talking about)
-A stair-stepper, rowing machine, or elliptical machine can be used (a treadmill is just one way)
-I'm sure there's many other ways to use short bursts of high intensity activity followed by lighter activity or rest periods.
-my personal favorite: STADIUM STAIRS! you might not be able to find a stadium locally that will let you do this, but I find 5x to 8x stadium stair runs after a 1/2 mile warm-up will really kick the crap out of most people! Your legs will be twitching and feel like rubber....
-If you're in extremely good shape, running 8x 200meter sprints will kick the crap out of pretty much anyone. You can start off slower, but make sure to reach a 100% all out sprint for the last 100m.
Trouble Getting High Intensity?
If you're trying to use a stairstepper and you can't reach full intensity (because you're in extremely good shape), try going for 10, 20, or 30 minutes solid at 70% or 80%--this should get you fatigued a bit so that if you do intervals afterwards, you'll be out of breath already and reaching really high intensity will be do-able for you, even though you're on a machine.
I Got A Hard 6-Pack in 2-3 Months
If you're in extremely good shape you can try going at 90% intensity for a full 30 minutes... I did this with pretty good results (I probably threw in some rest periods too).
I did 30 minutes per day of extremely high intensity, and I added flax seed oil to my diet (no other changes) and I was able to get a hard 6 pack in about 2-3 months (this was in my late 20's). I was also lifting just 1-2 days per week with high intensity (just short 1 hour sessions, e.g. 1 upper body day, 1 lower body day). I was just using a stairstepper machine... I'm sure any machine could be used to get the same results if the same principles are used. I probably lost 10lbs of fat but it's hard to say--however, its those last 10lbs that are absolutely the hardest to lose if you're going for a rock hard 6 pack.
The Article Is Not Perfect, But it's Still Useful
So even if this article is not scientifically perfect (the one I initially quoted), I believe the practical advice is very much on target. I though I should elaborate with some better examples so guys would have some better ideas of how HIIT intervals can be done (perhaps more in the elite athletics sense of things).
Last edited by blink2000; 09-30-2010 at 06:15 PM.
- 09-30-2010 #9
I remember reading an article about Michael Johnson (a famous american sprinter).
He had just won a gold medal and they interviewed him about his workout regimen (this guy was pretty big, muscular and ripped).
He only worked out 12 hours a week (2 hours per day, rest on sunday)--he just had extreme high intensity. I guess more would have been counterproductive. I'm just saying sprinters are a good example of a well built natural look (not massive like a body builder, but big everywhere including chest and arms, and the olympic level ones tend to be very ripped / lean).
Supposedly in sprinting 1lb of fat becomes 8lbs or 12lbs of resistance (it really slows sprinters down if they are out of shape).
- 10-01-2010 #10
This, I will try next time at the gym.
Great post blink!"History, despite its wrenching pain, cannot be unlived, but if faced with courage, need not be lived again."
- Maya Angelou
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