The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.
HIIT or High Intensity Interval Training is rising in popularity amongst the masses at supersonic speeds. Besides body weight training, HIIT is the top fitness trend of 2014. This upbeat, fast-paced method requires dedication, commitment, stamina, and endurance, but the results are well worth the effort.
With HIIT you alternate between high intensity exercise and less intense exercises in the same workout. Your intensity would look like hills going up and down if it was mapped out on paper. Your mix of exercises might look like this: (For example, You could alternate and do a high intensity move for 30 seconds then a medium intensity move for 30 seconds.)
| High Intensity
Sprinting Mountain Climbers Burpees Lunges/Squats High Knees Jumping Jacks Push-ups |
Medium Intensity
Jogging Walking Lifting Weights Walking Pushups Crunches Wall Sit |
Strategically planned, high intensity intervals of are balanced with short, less active recovery periods. These spurts of energy encourage your heart rate to stay up while burning calories at record speeds. For some people who love this form of exercise, HIIT has all but eliminated traditional forms of cardio because, in half the amount of time spent in the average 30-minute or 1-hour session, HIIT training can burn more fat and calories while increasing your aerobic and anaerobic stamina. HIIT have been can help speed up your metabolism and has been scientifically proven to burn adipose tissue at least 50% more effectively than low-intensity cardio training.
There is no specific form of exercise that is directly associated with HIIT Training. Anything that can be balanced between giving it all you got and taking it down a notch, is HIIT. For example, if you like to go running to stay in shape, do it with all your might for one minute, then power walk for two. Keep repeating the three minute cycle for 15 minutes- that’s HIIT.
Be sure to go through a good stretch and warm-up before getting started. You want to get your heart nice and ready for the high intensity activity rather than instantly shocking it into action. Giving it all you got will increase your body’s need for oxygen, as a result, it’s hungry for more in those recovery intervals. This is called Excess Post-Exercise Oxygen Consumption or EPOC. It opens the door for those calories and that fat to fall off more quickly than normal aerobic exercises.
You’ll find lots of free HIIT workouts on Pinterest and YouTube.
Let’s start with how it works on the metabolism. As I mentioned earlier, the balance of high and low intensity interval training creates EPOC, stimulating a metabolism boost for up to 48 hours after a HIIT workout session. It’s one of the only forms of exercise that continues to work for you long after you stop working.
The fact that it can literally be done anywhere… by anyone…with any style of cardio, makes HIIT a very convenient form of training. This is an added bonus for people who don’t have the time or money to go to the gym. Your living room, backyard, even a locked office can all be the prime location for an excellent workout. Studies show that just 30 minutes of high intensity interval training done three times a week can yield more results than an agonizing hour-long run on the treadmill. Keep it up for two weeks and you’ll advance your aerobic capacity better than you would’ve with 6-8 weeks of conventional endurance. These benefits almost sound too good to be true. Part of the effectiveness behind a HIIT workout comes from your strengthened metabolism.
You don’t have to invest in weights and expensive machinery, for most HIIT sessions, all you need is your own body. The primary focus is speeding up your heart, and keeping it active. You don’t need dumbbells to do that, but you can add wrist weight or dumbbells with moves as appropriate. It’s up to you. If running isn’t your forte, you can easily customize your HIIT routine to fit your strengths. When deciding what to do, target the areas you’d like to improve. Push-ups, sit-ups, crunches, squats, lunges, dips, jumps, and burpees can all be included in a high interval routine. If you’re creating your own regimen, be sure to rest for 30 seconds between each high-impact/low-impact interval. You can build muscle, and retain the muscles you already have without ever setting foot in the gym. There are tons of great HIIT videos on YouTube and lots of routines posted to Pinterest.
Traditional cardio done for extended periods of time puts the body in a “steady state”. It gets used to the activity, making it less and less effective the more it is repeated. HIIT introduces a shock factor that keeps your muscles reactive. As soon as it gets used to a low-intensity interval, you snatch it out of the comfort zone and kick things up a notch with a high-intensity spurt.
The convenience and results from a HIIT workout seem like a gift from above. Fortunately, you can’t argue with the facts. It’s about time something came along that will give people the body they want while working around their lifestyle. Responsibilities and demands from work, home- and everything in between- used to be an excuse for neglecting physical activity. Not any more.
Note: Before starting any exercise program, please consult with your doctor. If you have injuries that could be worsened, are pregnant, have knee issues, are suffering neck and back pain or have a chronic illness intense exercise may not be in your best interest. Don’t forget to stretch before and after working out to avoid injuries.
Many people work out hard at the gym to burn calories. However, they do not see the good results they expect. Each person’s body if different so I can only talk to you from the perspective what works for most people. You will have to use trial and error to determine what really works for you, so don’t be in a rush. Getting the most out of your workouts can take time but you can get the results you are looking for. I’ve got 6 tips to help you refine your efforts.
The most common misconception amongst fitness enthusiasts is that they will get bulky if they train with weights, especially women. The truth is that bodybuilders take many supplements and pharmaceuticals to gain immense weight. An average person does not gain significant amounts of muscle weight without using pharmaceuticals and supplements. The fact is that training with weights puts stress on your muscles and results in fat and calorie burn. The muscle you build will burn fat at rest, which increases overall calorie burn after your workout. Muscle is also more compact than fat, so your body appears smaller and more toned.
One of the best methods for burning the maximum amount of calories is to use circuit type workouts. One of the biggest mistakes people make when devising a circuit routine is incorporating a single type of workout. Circuit type routines should include a combination of cardio and weight training routines. Only then it will be effective and yield excellent results. If you only use weight training techniques or cardio techniques, you will not get the desired results. The best bet is to keep shuffling your workouts. You can focus on weight training one day and cardio the next. This will help you maintain a balanced routine.
Keep shuffling your exercise routines. Muscles have a memory as well. This is exactly what one needs to avoid. Muscle memory can decrease your progress over time. If you keep changing your workout routines, your muscles will get confused. Confused muscles try and adapt to change. This compels the muscles to work extra hard. When the muscles work hard, they gain strength and yield results. This is why you should change your routine on a bi-weekly to monthly basis. The more confused your muscles are the greater progress you will notice. A great way to confuse your muscles is to keep using different weight amounts (increasing the weight overtime as your body is ready) and a mixture of cardio and weight training. Incorporate more cardio into your training one week and more weight training the other. Try new exercises and workout classes in the gym or at home for variety.
Warming up is the key to an effective workout. When you warm up, you allow your muscles to stretch and prepare for an intense workout. You burn more calories if you use an intense routine. However, if your muscles are not warmed up properly, you are more likely to suffer an injury. In addition, your muscles will not be able to work to their full potential. If your muscles are not working at their full potential, you will not be able to burn significant amount of calories. Always perform light cardio (walking, jogging, jumping jacks, elliptical…) and stretching as part of your warm-up routine.
If you rest excessively in between sets, you are more likely to get lazy and not exercise hard enough. This is why you should always rest for 30-60 seconds in between a weight loss routine in most cases (there are some very intense routines where more rest is needed for recovery). If you are training to build muscle and use heavy weights, you can rest for a minute or two. Any more than this and you may lose the energy you need to exercise further. You will also not be able to lift as heavy. In calorie burning cardio or HIIT routines, you should only rest for 30 seconds max. This will keep your body challenged and the calories burning.
Quitting exercising immediately is as harmful as beginning without warmup. This is why you should consider a cool down routine for the end of your workout. The best thing to do is to use light weights and perform some of the same moves you already did but slower. This will bring your heart rate down significantly. You can also walk or jog to cool down. A cool down routine should last for 5 to 10 minutes after you are done with your workout routine.
If you want to burn a significant amount of calories at the gym, be sure to consider the tips above. Side note: What you eat is 70% of the weight loss equation. If you aren’t eating right, eating processed junk food or are getting too many calories, that could be the major reason you aren’t seeing results. Don’t sabotage your workouts by eating junk and processed foods.
Happy Easter! It is Day 20 of our April Challenge! Let me know how you have been doing with our commitment to workout 30 minutes a day, 5 days a week. Here is today’s workout, Easter Workout! I suggest that you do it 2 times total, but you can do 3 times if you want to challenge yourself. Don’t forget to break for 30 seconds to a min when you need to. If you are a beginner or unsure of your fitness level, try it once through with plenty of breaks.
Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
It is time for the workout of the DAY! Try our “She’s a 10” Workout for day 11 of our April Challenge. I suggest you start by doing the circuit one time through to gage how challenging it is. If it’s ok for your level of fitness, start with 2 times through and move on to 3 times. Rest for 1-2 min between each circuit set. Don’t forget to stretch before and after the workout.
Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
Shaan Arrts wrote in to share about how she transformed her body and became a fitness competitor. She lost 30 pounds, shed body fat and gained a LOT of muscle. Check out her story:
“I just wanted to share my story. I began my weight loss journey at 37 years old. I had always wanted to compete in competitions and look like the fitness models in the magazines. So, in June of 2012 made a resolution to improve my body, get on stage and compete. With the help of my trainer, I was able the lose weight and build enough muscle to compete in my first fitness competition, placing 3rd.
Since then I have continued to improve & sculpt my body, continued competing consistently placing in the top 5 and most recently winning first place in my category. It is now two years later at age 39 I feel and look better than when I was 25! My starting weight was 150 pounds and my body fat was 30%. My current weight is 120 pounds and my body fat is 19.5%
I have not only gained an amazing fit new body, confidence, but the desire and drive to continue competing and help others get healthy. I love it!! I live and breath fitness! It is my way of life and my passion. I am proof that fitness can be achieved at any age if you are willing to work hard to achieve it.
My Facebook page is www.facebook.com/shaanarrtsathletepage where I share workouts, motivational quotes and recipes!”
Instagram: @Shaan_Arrts
Workout of the Day – Today’s workout will help you workout at home. It’s a great High Intensity Interval Training routine from Fitness Blender on Youtube.
Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
Did you miss one of the workouts we posted on Facebook during the first week of our April 2014 Workout Challenge? Click on the images below to see what you missed and get that body moving!
If any of the moves are unfamiliar, look them up on Youtube so that you can see the proper form in action. Make sure that you’ve checked in with your doctor or personal trainer before engaging in any new exercise routine. You want to make sure that you are not only doing exercises that will bring results, but also you want to routines that are compatible with your level of fitness.
Spring into Fitness with us! To go along with the 4 sample workouts I’ve created for this month’s workout challenge, I’m posting a routine of the day either here on our blog or on Facebook to give you variety. Here is today’s suggested workout from The Daily HIIT on Youtube.
You may or may not try this workout today…but you can add it to your fitness arsenal for the month to keep you on track. Enjoy!
Update Dec 2017: Back in 2014, Cookie Miller shared her amazing transformation story with us. She became a personal trainer and continues to inspire the masses online. Today, Dec 6th, you may have seen her on the Dr. Oz Show. She wrote to tell us that the show is looking for a new trainer to join the team and Cookie is in the RUNNING as a finalist! Let’s support this sista.
There will be two winners and voting can be done here:
www.doctoroz.com/article/dr-oz-show-trainer-competition-voting-form
Voting is available thru this Sunday, December 10th at midnight EST. Let’s show her some love.
Check out this post for more information about how she lost the weight.
Instagram: @CookieMiller
Facebook.com/CookieMiller
Twitter.com/CookieMillerFIT
Update: Cookie is now a personal trainer and you can check out her Youtube channel! More info: Helping Others to Succeed: Congrats to Cookie
Feb 2014 – Weight Loss Story of the Day: Cookie lost 70 pounds. She embraced running and training for 5k runs. She also found out that she was suffering from a common skin condition that cleared up as she lost weight and got healthy. Here is what she shared with us:
Feb 23, 2014: “Exactly one year and one day ago, I began a journey that would completely change my life and who I am as a person. I made a goal to train for a 5K run, get fit, and lose weight! I ran my first 5K in honor of my grandmother. Since then, I have run 4/5 more 5Ks, completed a #MightyMudDash and completed a 5 mile #SpartanSprint.
In the process of all of this, I have lost nearly 70 pounds and I’m not done yet! I am training for the #SpartanBeast (10-12 miles) and I will run with my mom for her first 5K this fall. The purpose of sharing my photos is to encourage anyone who wants to lose weight. I want to encourage anyone who is struggling with consistency, food addiction and any other mental blocks causing them to lose faith.
Losing the weight was always a goal, but to look in the mirror now and hardly recognize myself is almost unreal. Many people have asked me for tips and I always tell them to pray! Without God, I know I wouldn’t have come this far, because Lord knows I’ve had to pray myself through many workouts (and still do to this day)! Now that I am a year in and 70 pounds down, I realize that this journey never ends. Being fit IS my lifestyle. Eating well IS my lifestyle and I am glad about that. NEVER give up!
SKIN CHANGE:
Let me preface this by saying that neither of these pictures are filtered and I do not wear makeup. Meaning, I do not apply powder, base or whatever else to my face. I only use eye shadow, mascara, eyeliner and lip gloss. I literally do not know how to apply makeup (sad, I know). The point is the changes you see in my skin including skin color, dark leathery spots, dry/ashy spots etc. are a direct affect of the changes in my weight. I wanted to post this as a warning to those who may be experiencing weight gain and changes in their skin. I urge to visit your doctor as these changes in your skin are a only a sign of things to come. After having pretty “normal” skin (aside from eczema on my arms) all of my life, it wasn’t until I became extremely obese that I saw this change in my skin. I would have breakouts on my cheeks, eyelids, all around my neck and basically anywhere where there was a crease. My skin had stretched so much that it hurt to wash or try to exfoliate it. When I went to the doctor, I found out that I was pre-diabetic and that the changes in my skin were due to the weight gain.
Diabetes, high blood pressure, breast cancer, heart disease and so on ALL run in my family as in many other Black families. Many of these are preventative with a healthy lifestyle. I encourage you all to take care of yourselves and to pay attention to the signs such as changes in your skin.”
Connect with Cookie on Instagram: @cookiemiller
Side Note from BWLW: Ladies, the skin condition that Cookie was dealing with is more common than you may think. Many people suffer with a condition called Acanthosis Nigricans. It causes a darkening and thickening of the skin, breakouts, etc… and it’s related to insulin resistance Many black women deal with this condition, including myself. Here is some additional information. Talk to your dermatologist about your skin. There are a number of skin conditions that affect overweight people and those dealing with diabetes and pre-diabetes.
