This Simple Change Will Maximize Your Fat Loss

If you hop on the elliptical or treadmill and zone out for 30 minutes, your workout…

Published

7 years ago

March 2, 2017

If you hop on the elliptical or treadmill and zone out for 30 minutes, your workout strategy needs help — especially if your goal is to burn fat and lose weight. All you need is one minor tweak: interval training.

Sprinting is one of the most challenging and effective workout routines for fat loss. Short periods of all-out activity challenge your muscles and energy systems to produce intense efforts much more effectively than typical steady-state cardio. By adding it into your existing cardio routine (in addition to regular strength training), you’ll speed up fat loss and reveal all the hard work you’ve been putting in.

Steady-State Cardio Isn’t Enough

Plodding away for hours on the elliptical is both boring and incredibly inefficient for fat loss. With typical steady-state exercise you become increasingly efficient at aerobic activities, which is great for improving aerobic health and cardiovascular endurance. But the more efficient you are with a given aerobic exercise, the less metabolically demanding it becomes and the less fat you’ll burn. Once your body acclimates to an activity, you need to push it to the next level. And steady-state cardio at lower intensity takes longer, generally in bouts of 30 minutes or more, and when done in excess, is counterproductive to gaining or maintaining muscle mass. What you need is high-intensity interval training (HIIT) to maximize your time and fat loss. Sprint training specifically preserves your hard-earned muscle, shredding fat to reveal your lean physique and showcase your athleticism.

Sprinting Triggers Greater Fat Loss

Exercise post-oxygen consumption (EPOC) is the phenomenon in which your breathing rate stays elevated for hours after an intense workout to regain all the oxygen lost during the high-intensity exercise. Essentially, all the air you’re gasping for during sprinting must be repaid. As a result, your body seeks oxygen to get back to baseline, keeping your respiratory rate and metabolism elevated long after your workout ends.

In one 2013 study published in the journal Kinesiology, researchers had six physically active men repeat three 30-second cycling sprints and found they required more energy in the subsequent 24 hours than following 30 minutes of moderate aerobic exercise.

The National Strength and Conditioning Association (NSCA) has also examined the role of EPOC and sprinting in weight loss. They concluded that when compared with continuous, lower-intensity activity, sprint intervals do indeed result in a greater increase in EPOC. This increase can occur for more than 24 hours with appropriate combinations of duration and intensity, leading to greater improvements in body composition. In other words, EPOC helps your body use more calories throughout the day to burn body fat.

Your New Cardio Routine

If you’re ready to get started with sprinting, here are two great options to get you going. On this program, you’ll sprint twice a week and strength train three days a week. The days are specifically planned to allow full recovery and optimal performance in all exercises.

Monday: Upper-Body Strength Training

Tuesday: Sprints

Wednesday: Lower-Body Strength Training

Thursday: Rest

Friday: Sprints

Saturday: Total-Body Strength Training

Sunday: Rest

Warm Up: A good warm-up prepares the body for activity by increasing core and muscle temperature while waking up the nervous system to increase performance and decrease the chance of injury. Here’s a sample warm-up routine to get your body ready for action:

– Lunges: 10 per leg

– Jumping jacks/jump rope: 100 reps

– Running: three to four minutes at varying intensity

For your sprinting workouts, you have two options: hill sprints or treadmill sprints.

Hill Sprints: Sprint at 85 percent of your top speed on a moderately inclined hill for 40 to 60 meters (about six to 12 seconds per sprint). Walk back down the hill and rest an additional 60 to 120 seconds for full recovery. Start with four sprints on the first week, adding one sprint each week (up to eight total sprints) to overload the body, forcing improvement and adaptation.

The angle of running up a hill prevents overstriding, a common flaw in sprint technique that may lead to hamstring strains, especially if you haven’t run in a while.

Treadmill Sprints: Start at eight to 11 mph as a beginning sprint speed and increase running speed by 0.5 mph each sprint. Use a 0.5- to two-percent incline to preserve running mechanics and prevent overstriding. Perform 15-second sprints with a 45-second rest between all sprints, starting with six sprints on week one. Add one sprint per week while increasing speed as it fits your ability levels.

Incorporating Interval Training Into Your Workout

If you’re solely concerned with burning body fat and improving conditioning, feel free to add another sprint day or after lifting weights. If you’re aiming to improve performance, sprint immediately after your warm-up and before your lift to activate your nervous system and prepare your body to lift more weight in the gym.

Sprinting before resistance training isn’t your only option, but it’s the best option to improve sprinting ability and cut injury risk while still burning body fat. According to the NSCA’s “Essentials of Strength and Conditioning,” “Compound power and core exercises require the highest level of skill and concentration of all exercises and are most affected by fatigue.” So when you become fatigued during your workout, you’re more likely to use poor technique and, consequently, are at a higher risk of injury. If you plan on maxing out during sprinting, either skip your resistance training or go lighter on the weights. Proper form and safety are always more important than pushing yourself.

Sprinting unleashes your inner athlete while revealing your ripped physique. Follow this sprinting protocol in conjunction with resistance training and a healthy, balanced diet and you’ll truly maximize your months of effort in the gym.

Health

Navigating Holistic Wellness: A Journey as an RN Health Coach

Published

18 hours ago

April 17, 2024

Adam T

Embarking on the path of an RN Health Coach sets forth an expedition brimming with discovery, connection, and cultural immersion. From traversing distant lands to fostering wellness in remote communities, this journey intertwines travel with the pursuit of holistic well-being. Let’s explore the captivating voyage of an RN Health Coach, navigating diverse landscapes while promoting vitality and global health advocacy.

Exploring Cultural Health Traditions

As an RN Health Coach, venturing into different corners of the world unveils a tapestry of diverse cultural health practices. From the tranquil temples of Thailand to the vibrant markets of Morocco, each destination offers a unique insight into ancient healing modalities deeply entrenched in wellness traditions. In these experiences, we embrace practices like Thai massage in Thailand and forest bathing in Japan, witnessing firsthand their rejuvenating effects on both body and mind.

Empowering Remote Communities

Beyond exotic wellness practices, the role of an RN Health Coach extends to remote communities where healthcare access may be scarce. Trekking through rugged terrains and expansive landscapes, we collaborate with local healers and community leaders to address prevalent health challenges. In rural Himalayan villages, education initiatives and preventive care programs empower individuals to take charge of their health. Similarly, our work in the Amazon rainforest bridges modern medical knowledge with indigenous healing practices, fostering holistic wellness that respects tradition and innovation.

Curating Wellness Retreats

RN Health Coaches curate immersive wellness retreats, blending travel with transformative experiences. From secluded yoga retreats in Costa Rica to mindfulness workshops in Bali, these sanctuaries offer a space for self-discovery and renewal. Surrounded by lush tropical landscapes, participants embark on a journey of introspection guided by expert practitioners. Through yoga, meditation, and nutritious cuisine, guests rejuvenate their bodies, minds, and spirits, emerging with a renewed sense of vitality.

Advocating for Global Health

The journey of an RN Health Coach transcends individual wellness pursuits, encompassing a mission of global health advocacy. Whether advocating for clean water access or promoting vaccination initiatives, we strive to create positive change on a global scale. Through partnerships with local organizations and international aid agencies, we address pressing health issues, advocating for equitable healthcare systems and promoting health literacy worldwide.

Joining The Nurse Coach Collective

For those aspiring to embark on a transformative journey into holistic nurse coaching, The Nurse Coach Collective offers a comprehensive Transformative Nurse Coach 7-month Program. Join a community dedicated to fostering wellness, transcending borders, and embracing the transformative power of travel and holistic health.

In conclusion, the journey of an RN Health Coach is a dynamic odyssey fueled by purpose and passion. From exploring ancient healing traditions to empowering communities with vital healthcare resources, every step of this journey contributes to a healthier, more resilient world. Let us inspire others to embark on their own journey towards optimal health and well-being, embracing the transformative adventure that awaits on the path to wellness.

Health

Amino Acid-based IV2

Published

1 day ago

April 17, 2024

Adam T

Amino acid-based Oral Rehydration Solution (AAORS) –IV2 – represents a significant advancement in medical science, especially in the realm of hydration and nutrient replenishment. These solutions, enriched with amino acids, offer therapeutic benefits that go beyond simple hydration, aiding in faster recovery and improved metabolic functions.

Amino acids are organic compounds that serve as the building blocks for proteins, which are crucial for countless bodily functions. They play key roles in the process of building muscles, repairing tissue, and producing enzymes and neurotransmitters. When included in ORS solutions, such as IV2, amino acids can provide essential or conditionally essential nutrients directly to the body’s bloodstream, bypassing the digestive system and ensuring rapid and efficient absorption.

One of the primary advantages of AAORS solutions is their ability to improve hydration efficiency. Water is essential for life, and maintaining proper hydration is critical for all bodily functions. Conventional IV hydration typically involves the administration of saline solutions, which primarily address the electrolyte balance in the body. However, amino acid-based ORS solutions like IV2 enhance this by not only replenishing fluids and electrolytes but also by providing nutrients that support cellular health and recovery.

For patients who are unable to consume sufficient nutrients orally due to illness, surgery, or digestive complications, this type of AAORS solution can be lifesaving. These solutions help maintain muscle mass and prevent protein-energy malnutrition. They are particularly beneficial in clinical settings involving critical care, postoperative recovery, and cancer treatment, where patients might have elevated nutrient requirements or limited capacity to consume or absorb nutrients.

The hydration provided by AAORS solutions is also more sustainable compared to plain saline solutions. The presence of amino acids can enhance the body’s ability to retain water, thus providing a longer-lasting hydrating effect. This is particularly important in conditions that require prolonged hydration, such as chronic illnesses, extreme physical activities, or exposure to high temperatures.

Furthermore, amino acid-based ORS solutions like IV2 can support the immune system. Amino acids like arginine and glutamine are known for their immune-boosting properties. Arginine, for example, can enhance the health of the thymus gland, which produces T-cells that are vital in the immune response. Glutamine serves as a fuel for immune cells, including lymphocytes and macrophages, ensuring they function optimally.

In conclusion, IV2 marks a profound shift in how hydration and nutrition are approached in clinical settings. By delivering both essential fluids and nutrients directly into the bloodstream, these solutions ensure rapid absorption, improve cellular function and enhance overall performance.

Lifestyle

How To Have The Summer Of Your Life: Safe Drinking Tips

Published

2 weeks ago

April 5, 2024

Adam T

As summer approaches, social gatherings, beach parties, and barbecues become the norm, marking the season of relaxation and fun. However, amidst the excitement, it’s crucial to remain vigilant about our drinking habits to ensure our summer memories are joyful and free from regret. To help you navigate the sunny days ahead responsibly, here are 10 tips for safe summer drinking fun, presented in collaboration with the Barone Defense Firm, your ally in promoting responsible and safe drinking practices.

1. Stay Hydrated

Alcohol has a diuretic effect, meaning it leads to increased urination and can quickly dehydrate you, especially in the hot summer sun. Alternating alcoholic beverages with water or sports drinks can help keep dehydration at bay.

2. Don’t Drink and Drive

Perhaps the most critical advice is never to drink and drive. Designate a sober driver, use public transportation, or take advantage of ride-sharing apps. The Barone Defense Firm stresses the importance of planning your ride home before you start drinking to avoid making impaired decisions later.

3. Understand Your Limits

Everyone has a different tolerance to alcohol. Knowing your limits and sticking to them can help prevent overindulgence. Pay attention to how your body feels and recognize when it’s time to stop.

4. Eat Well

Eating a good meal before you start drinking can slow the absorption of alcohol into your bloodstream. Opt for foods rich in proteins and carbohydrates to help mitigate the effects of alcohol.

5. Pace Yourself

Try to limit yourself to one drink per hour. This pacing gives your body time to metabolize alcohol and can help prevent you from becoming too intoxicated too quickly.

6. Choose Your Drinks Wisely

Not all drinks are created equal. Be aware of the alcohol content in the beverages you choose and remember that mixed drinks can contain more alcohol than you might realize.

7. Avoid Mixing Alcohol and Water Activities

Swimming and boating while under the influence can be just as dangerous as drinking and driving. Save any alcoholic beverages for after you’re done enjoying water activities.

8. Use the Buddy System

Having a friend to keep tabs on each other can be a lifesaver. They can help you make safe decisions and ensure you get home safely.

9. Respect Non-Drinkers

Not everyone wants to drink, and that’s okay. Respect others’ choices and don’t pressure anyone into drinking. Offer non-alcoholic options at your gatherings.

10. Know When to Say No

There’s no harm in turning down an invitation or choosing to leave early if you feel uncomfortable with the drinking situation. Trust your instincts.

Know When To Call Barone Defense Firm

Following these tips can help ensure that your summer is filled with fun, safe, and memorable moments. Remember, responsible drinking is not just about protecting yourself; it’s about keeping everyone around you safe too. If you ever find yourself in a situation where you need legal advice regarding alcohol-related issues, the Barone Defense Firm is there to support and guide you through the process, promoting safety and responsibility above all.