Gain Muscle and Burn fat up to 48 hours in 15 minutes a Day Naturally

Have you ever wished you could lose fat and gain muscle naturally in less than 15 minutes a day? Wish no more. I am going to share a one of my many self health tips and hope it can help you and many others to achieve their personal goals.

So what's the secret? It is called High Intensity Short Interval Training or HIIT for short. I never said it was easy, however it is very effective and there are many workouts you can do for it, and i forgot to mention you burn more calories up to 48 hours later after the workout . Depending on the person they can choose what they like to do. Running, biking or any other cardio you enjoy but intensely . The best ones, especially for people with joint issues are Low Impact exercises such as biking or rowing; since they put little to no impact on your joints. Weight lifting or body weight can also be used for HIIT workouts. Some of the benefits for the HIIT workout are More Muscle Gain, increase in natural Human Growth Hormone, More Strength, faster metabolism, time efficient and a better looking body. The reason is the body becomes more powerful because it is challenged in a maximum effort environment sending signals to respond and grow; leading to a stronger more powerful body.

While Jogging or long distance training has almost the opposite effect. It has to do with accumulation of cortisol and energy efficiency of the body. The body will shed muscle so it can go longer on less calories. Here is the difference between a sprinter's and a long distance runner's body.

In this article I will just be Covering the cardio versions of HIIT, Weight lifting HIIT is a game of its own.

Here are the steps to do a HIIT cardio workout:

1. Choose what type of cardio you feel comfortable with. If you have joint problems stick to low impact cardio such as biking, stair master or rowing actions. This is called Dynamic Stretching.

2. Have a 5 minute light warm up period doing the chosen exercise but do not exert yourself this is just to get blood flow in the area to reduce the risk of injury.

3. Find a resistance that gives you a really good challenge. It will take some time to find this. It should be hard enough to make you huffing at the end of a set, but not too hard where its too hard for you to complete desired amount of sets.

4. Do a minimum of 5 sets of the chosen exercise for 30 seconds with at least 85% of your maximum ability with 30 second breaks in between like a slow bike speed or walking to catch your breath. If you need a bit more rest you can take up to a minute but it can diminish the results since the goals is to exert your body beyond what it normally does and make your body oxygen deprived a bit thru exercise, this will send a signal for growth. You can do a maximum of 15 sets of the chosen exercise. Beyond this, too much cortisol gets released into the bloodstream and starts to break down muscle tissue. If you are really in shape, do less break time, a bit longer sets and increase sets to keep challenging your body, do no more then 15 sets though. Just remember the main goal is to create an oxygen deprived environment thru exercise

5. Now that the work is done its time to do a little cool down walk or sit. When ready start to do static stretching in the area that was exercised. Make sure to hold the stretch for at least 10 seconds to let the lactic acid to flush easier for the muscles. After that you can stretch the rest of your body if you wish, then its home time.

6. The most important part is nutrition especially post work out. What you want to do after a HIIT workout to get some High Glycemic carbs. Such as a banana, potato or white rice and have it with a protein shake or some other complete protein such as eggs or beans. The reason for this is to lower cortisol levels and give your body and environment to grow muscle and lose fat. There is a lot more to nutrition but I am going to save it for another posting. This will give you enough to start. More articles will be coming in the future.

I will be doing more health articles such as this one. I will also dive in the realm of investing from time to time and maybe some of my Findings as Researcher. I am new to Steem and really love the concept. Anyways likes will be appreciated and am looking for to providing the Steem Community with good reliable and actionable advice.