Get HIIT Fit!

Get HIIT Fit!

Let yourself go a little this Christmas and found yourself feeling a little too festively plump? Here's out guide to shed the fat in minimal time. It's all about HIIT, High Intensity Interval Training. This revolutionary new form of training will avoid the tedious hours on the treadmill at the gym with only a 15 minute workout necessary three days a week. In tests by the Laval University it burns up to nine times more fat than conventional low-medium intensity training.

How it works

1. HIIT exercise speeds up your body’s metabolism and stays in this fat burning mode for up to 24 hours. For faster and maximum results do your HIIT in the morning on an empty stomach and then refrain from eating for another hour. This will force your body gobble up your fat reserves for energy!
2. Varying intensity rates prevent your body from going in to 'Steady State Mode' where your body gets used to exercise and tries to preserve calories. This can happen in traditional forms of cardio and affect your results.
3. It's 50% for effective at burning fat than low-intensity exercise.
4. It's an excellent way of improve your VO2 Max, which the maximum amount of oxygen you can absorb. This will have obvious health and fitness benefits.

HIIT Workout

1. Warm up. Jog at a steady pace for 5 minutes.
2. Sprint as fast as you can, using maximal effort for 15-30 seconds
3. Return to your jogging pace for around 2 minutes to recover
4. Repeat this 5 times, even more if you can manage it.
5. Cool down and stretch off.

As you progress make sure increase your sprint times and reduce your recovery times to see best results!

Benefits of Drinking Water

Benefits of Drinking Water

Water is the worlds life source and we couldn't live with out it. People often forget about the importance of water and it's benefits.

• You should drink at least 2 liters (6-8 glasses) a day. More in hot weather or after exercise
• Being dehydrated by even 3-4% can affect your physical and mental performance up to a whopping 30%! ?Your brain is 85% water and dehydration will have really negative effects
  
• Water can boost metabolism
• Water flushes out the bad toxins in our body making us feel better
• Keeps your skin, hair and nails looking good and healthy
• Helps lubricate your joints
• It can help suppress appetite, useful on a diet
  

The Ultimate Six Pack Abs Workout

The Ultimate Six Pack Abs Workout

A chiseled set of six pack abs is what every man, and women want. They're a recognized as part of a perfect body and are guarantied to turn a few heads when revealed. With our ultimate six pack abs workout you can begin to reap the rewards of donning your washboard abs in just a few weeks! Perform our ab routine three times a week, with rest days in between so your muscles can recover and you'll start noising great results. Remember, your abs will not show if you have fat covering them, cut down to under 10-12% bodyfat to reveal your six pack.

The Workout

Exercise One - Weighted Swiss-Ball Crunch

Sets: 3

Reps: 8

Just like any other muscle, you need to high resistance and low reps to efficiently build muscle. The swiss ball crunch is a excellent exercise for building your abs.While not strictly necessary, the swiss ball will require you to recruit stabilizer muscles which will result it better results. Lie on the swiss ball with a weight plate lying on your chest. Alternatively use the cable machine for resistance, set it up by having the cables coming from the lowest position. Slowly raise your torso, you'll feel your abdominal muscles contracting. When you've reach the top, slowly lower yourself back to the starting position.

Exercise Two - Leg Raises

Reps: 10

Sets: 2

This exercise targets our lower abs which is often the hardest area to perfect. Slowly raise your legs off the ground and back past verticle. A variation of this would be the hanging leg raise, performing the same movement but whilst hanging from a bar.

Exercise three - Plank and Side Plank

Reps: As long as you can last!

Sets: 2

These exercises are great for shaping and toning your abdominal abs and are very popular and effective. Keep your back straight and hold for as long as possible whilst still maintain good form. Try 'sucking' in your abs whilst performing this exercise to really feel the burn.

Exercise four - Bicycle Crunch

Reps: 25+

Sets: 2

This is a great way to finish your ab workout, you'll feel this one and thats what you want to achieve your rippling abs.

Thats it! Work hard, eat well and you'll soon start to see the results!