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10 Rules of Fat Loss

High Intensity Interval Training

High Intensity Interval Training

HIIT stands for High Intensity Interval Training. Well, what exactly is that and how does it work? Let me explain.. but first let me use an illustration.

When you’re in your car, when do you burn more gas.. when your going 70 on the highway just cruising, or when the light turns green and you go from 0 to 50?

 You burn more gas when you go from 0 to 50 because it takes more energy to go from not moving to moving rather than keeping up a pace! It’s the same with our bodies, we burn more calories when we step on the gas!  Our heart rate is like the speedometer, so we want to bring our heart rate up and down because we want to burn more energy unlike in our car where we try and ave it.  So in other words, we want to add sprinting to our cardio routine, and INTERVALS. An interval is a period of time while doing cardio that you push your body pretty hard and keep it there for just a little while, but then the key is to slow down and let your heart rate go back down. The reason we want your heart rate to go back down, is so we can raise it again! You burn more calories bringing your heart rate from 90 to 180, than you do from keeping a steady pace with a heart rate at 155.  I think you get it!

The key here is to confuse your body! Jogging for an hour will not confuse your body at all. With each interval you have 3 variables you can play with to confuse your body; Speed, Incline, and Duration. With each interval you do, you should change one or 2 or maybe all three of these variables to make each interval harder than the last. Depending on what type of shape you are in, your intervals should be between 30 seconds and 3 minutes.

Lets say you do your first interval for a minute at a speed of 7.0 and an incline of 2.0.  A good idea for the next interval could be keeping the speed and incline the same but doing it for 1 minute and 30 seconds. Or you can keep it at a minute but bump the speed up to 8.0. And the same goes for the incline becuase the incline makes it tougher as well!

Besides the fact that HIIT has been proven to get amazing fat burning and incredible V02 level increasing results, one thing I love about it, is you get your cardio done much quicker. You should only perform interval training for between 10 to 25 minutes. You can go longer if you really want to, but 25 minutes is all you need. If your pushing yourself harder and harder, you can make 10 to 25 minutes really count no matter what your fitness level!

Now I’m not saying that this is the only type of cardio you should do from here on out. Remember I can’t stress enough how important it is to confuse your body. By adding HIIT to your routine, you will be gaining better results from your low intensity long duration cardio training. Your body will get confused going from one day jogging for 45 minutes to doing intervals the next day for 20 minutes. Keep your body guessing from workout to workout and I promise you will get the results you’ve been looking for!!

Please contact me if you need more information or have any questions about this or anything health and fitness related.

Keep checking back here at Hollywood Fitness for all you would need to know to get in the best shape of your life!

God Bless, I hope you all enjoy good health!!

Written on January 24th, 2012 , Blog, Workout Tips

With such large numbers of people affected by lower back pain, it is no surprise that myths and misnomers run rampant.  Approximately 80-85% of people in the industrial nations will experience lower back pain at some point in their lives.

LBP is generally classified as either chronic or acute. Chronic pain from any source is historically defined as pain lasting greater than three months. This definition is based on the general healing time for tissue of 8-12 weeks. An acute episode of LBP has a rapid onset and progression and is usually the result of a trauma (such as a muscle strain) or impact.

What You Must Know

Acute Episodes of Back Pain Respond Better to Ice Than Heat

One of the predictable responses of the body immediately following an acute back episode is for the surrounding muscles to spasm or “splint” the involved area to limit motion for protective purposes. This creates a second layer of problems: the classic pain-spasm cycle.

Heat is often comforting and, following an acute back injury, it can relax the spasm. However, along with the application of heat comes an increase in metabolic activity to the area, which is not desirable following an acute injury. Increased metabolic activity translates to increased swelling/edema at the site of the injury.

Ice or cold application has the opposite effect of decreasing local metabolism and reducing swelling/edema. Ice will also have an analgesic effect by impairing the transmission of pain signals.3

Stretching Alone Gives a “Sugar Fix” to Back Pain

When muscle tension is felt above and beyond a person’s normal “baseline,” the instinctive tendency is to stretch that muscle or muscle group. This lengthening of the muscle fibers — and therefore the embedded stretch receptors — is generally perceived as beneficial to the individual performing the stretch. As muscle tension is reduced (temporarily), local blood flow equalizes and segmental alignment improves; there is a positive result from the stretching episode.

But, just like eating a chocolate bar when you are hungry, the results are short-lived. The muscle tension/tightness in the back is typically part of a more complex scenario — a scenario that will also involve the aforementioned guarding response in the spinal musculature, inhibition and/or weakness to antagonistic muscle groups and underlying motor control issues related to functional instability. Add to this any underlying issues contributing to LBP from dysfunctions distant to the lower back, and it is clear that stretching a tight back alone is an incomplete strategy.

Lower Back Pain Can be Caused by Your Feet

The foot, with its 26 bones and 33 joints, is the body’s interface with the ground. As such, issues with the foot will impact on the rest of the kinetic chain from the ankle to the neck. Consider the common foot abnormality of hyperpronation. Hyperpronation causes an increased anterior pelvic tilt as a result of increased medial rotation of the shank and femur. This in turn increases lumbar lordosis.4

In the case of unilateral pronation or hyperpronation, a functional leg length can occur in addition to the increase anterior tilt to the pelvis. A leg length discrepancy can cause a sacral tilt in the frontal plane followed by a compensatory scoliosis.5

In both of these cases (and there are many more) the biomechanics of the lumbar spine were impacted by the foot. Correcting foot issues with orthotics requires help from a medical provider. As exercise professionals, we should be keenly aware of the long-term neuromuscular and fascial adaptations throughout the body that have occurred over the years in response to the foot issue.

Never Stretch Your Back First Thing in the Morning

More specifically, avoid flexing your spine upon waking. It is a common response for people who experience stiffness first thing in the morning in the lower back to want to flex their spine. This may involve standing in unsupported forward flexion, as with touching the toes. According to spine researcher Stuart McGill, the discs are more hydrated and “full” following a night’s rest. As such, the discs are less flexible and the bending stresses are much higher, as is the risk of damage.

Added to this, upon waking and without warming up or exciting the nervous system, motor unit recruitment will be slower.6 This translates to poorer eccentric control by the spinal extensors during unsupported forward flexion and greater reliance on the passive ligaments and fascia of the lumbar spine. These structures do not have the same ability to fine-tune motion of the lumbar segments, leaving the lower back further predisposed to injury in the morning.

Muscle Endurance is Initially More Important than Muscle Strengthening

Ask anyone exercising with a history of LBP why they are exercising and they will usually reply, “To get my back stronger.” The reality is that many people with LBP have strong backs because they overuse their backs. A common biomechanical compensation for restricted hip mobility is an increased work load placed on the lumbar spine. In terms of activities of daily living and most occupational demands, the back muscles are required to maintain low-level contractions over prolonged periods of time. Lack of lumbar endurance has been shown to be a greater predictor of LBP than lumbar strength7 and a characteristic of patients who catastrophize their pain.8

Most stability exercises should incorporate an endurance component because clients should not be attempting to contract their stabilizers at high levels of the maximal voluntary contraction (MVC). In his book Rehabilitation of the Spine: A Practitioner’s ManualDr. Craig Liebenson estimates that during the course of the day we only need to contract our spinal stabilizers at about 5% of MVC.

This article was pulled from Ptonthenet.com.  Keep checking back here for I will share important Health and Fitness knowledge with you from around the world right here at Hollywood Fitness!

Written on January 12th, 2012 , Blog, Workout Tips

Here are tips and knowledge for you if your goal is to have a ripped stomach but are not exactly sure the best way of going about it!

You can have a muscular set of abs, but if they are covered by a layer of fat, who is that impressing? In order to get rid of the extra body fat around your stomach, you need to add effective cardio sessions into your fitness plan. You first must burn off the body fat through proper cardio and nutrition to properly define the area.

Abdominal training by itself will not do much.  Three to four sessions a week of intense jogging, running, the elliptical, jumping rope, or biking should get the process in going. Swimming, hiking, and taking aerobics classes are great as well.  If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path.  You can even try running on the sand at the beach for a great workout with less pounding on the joints!

Again, three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of extra fat.

The Right Nutrition:

Ridding the body of fat is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat.  So you definitely have to watch your eating at the end of the day especially, even if you’ve been good all day! Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand. If not, when you become real hungry, you will go for something that isn’t as good for you.

It is important something in your stomach. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made up of protein molecules that get damaged during your workout, so you need more protein than the normal person to help that muscle tissue repair. Carbohydrates are important too, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit is bad.

Drink at least 1 gallon of clean water each day. This will help with nutrient absorption and digestion and will help flush toxins from the body!

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Training The Abs

Here’s a very important key. If you want real ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, and pecs. You need resistance to properly strengthen and build them.  For a complete ab workout check back with Los Angeles Fitness for great muscle building weight loss workout tips that will help you reach YOUR full potential!

Squats and Split Squats for the Glutes!

Working out the legs is going to burn a ton of calories and also help tone up your entire body? Well here’s a way to work the legs and also target the butt muscle especially!  You will be burning a ton of calories, building fat blasting muscles, working on endurance and your cardio vascular system, while targeting the Butt which will give it a nice size and shape.

I have had plenty of guys not just women tell me they want to have a nicer butt. Its common with women, but it also feels good for us guys to hear compliments on our butts!!  Squats and Split squats are two exercises you should add to your workout. You can do these with a barbell on your shoulders or with dumbells by your sides. When doing squats remember to stick your butt out and down rather then just bending your knees for your knees should never pass the toes!  On split squats you will have your feet spread apart one in front one in back almost like your doing lunges, but your mainly just moving up and down with a little bit of a foward motion to really hit the butt on the push back.  Always think about the muscle your trying to hit, that will help you adjust your motion to target it better. I recommend doing 3 sets of 12-15 squats with light to moderate weight, then do 2 sets of 12 split squats on each leg with light to moderate weight. If you want or need more in depth explinations on how to properly do these two excersizes, or for more tips on the spot contact me at adamkipling99@gmail.com or 323.692.1020.

If done properly, you will feel your butt sore like you’ve never felt it before. You will also feel a roundness and a firmness that you’ve been hoping for! I have plenty of more tips on targeting the butt so please feel free to contact me, but definately keep checking back with Los Angeles fitness!

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