high intensity exercise to lose fast and build muscle
The beauty of high intensity exercise is that each session lasts 20 minutes or less and once you reach your fitness goals you only need to maintain that level once to three times a week. Thats an hour or less of working out per week! and its way more effective than spending hours at the gym.
Typical cardio exercise, like jogging, actually leads to muscle wasting. That is because these low intensity endurance exercises activate only slow twitch muscles, and the high and super high twitch muscles atrophy as a result, so you lose fast not only body fat but also muscle tone.
Also, fast and super fast twitch muscle fibers are especially glycogenic, but they need physical stimulation to build glycogen reserves. Without adequate glycogen reserves your body starts to lose insulin sensitivity, which can lead to a number of health problems down the road, like metabolic syndrome and diabetes. “Normalizing your insulin is one of the primary health benefits of exercise, and this is particularly true in the case of high-intensity exercise.”-Dr Mercola
In order to build muscle and maintain muscle tone, you must activate all three types of muscle fibers. High intensity exercise does just that. High intensity refers to how hard you push yourself. It places your body under a controlled stress and yields the following benefits:
- Lose fast your body fat
- drastically improves muscle tone
- Tightens your skin and removes/diminishes wrinkles
- energy and libido boost
- Improves athletic speed and performance
- achieve your fitness goals much faster due to a significantly increased production of HumanGrowthHormone
High Intensity How to
High Intensity can be any kind of exercise, including running, but it all follows a similar pattern:
1.warm up for 3 minutes
2.short bursts of power:for up to 30 seconds run/jump/move really fast/ high/wide/powerful/push the movement to the limit of your potential, so that at the end of 30 seconds you cant do any more.
3. Do a low intensity exercise or some dynamic stretches for 90 seconds
4.repeat #2-3 7 more times. Done at about 20 minutes total.
Instead of high speed exercise you can instead lift a set: this further brings down the workout to 15 minutes or even less.
1.Lift as slowly as you possibly can: first inch may take 2 seconds, with one rep taking up to 10 seconds. Lower the weight as slowly as you possibly can too. Lift enough weight so that you can do no more than 4-8 reps. By your last rep you should feel completely exhausted, but dont try to cheat by increasing speed. Instead try to move the weight for a final 5 seconds at the same speed you did other reps. Even if its not going anywhere, your muscles will still be exerting at highest intensity.
2. You can immediately proceed to do a set for another target muscle group.
3. Continue until you have covered all muscle groups.
Here are key signs you’ve hit high intensity:
- You will have a hard time talking and you should be breathing heavily, due to oxygen debt
- Profuse sweating at about second or third repetition. If you have a thyroid issue you may not experience much sweating.
- feeling hot
- Start feeling a muscle “burn”
Hold on to Your Horses …
Watch out for being excessively fatigued– you should be able to reasonably recover within the 90 second window between your high intensity reps. If you still feel wiped out by the time its time to go, reduce your intensity slightly: run a little slower, etc. When weight lifting, if you feel way too fatigued to move the weight by your 3rd rep- slightly lighten your load.
Its best to work up to 8 repetitions and allow your body a few days to recover between your high intensity sessions, at least at the beginning. A good sign that your body feels ready for another session is a feeling of unbound energy and physical desire to do something very active.
Bulk is not a measure of how well you are training
With high intensity exercise, some people get enormously stronger without a lot of change in muscle mass. Other people become modestly stronger with very large increases in muscle mass. That is due to variations in 8 genes responsible for muscle growth.
“But regardless of whether the masses increased or not, what is for certain is their glucose storage capability – irrespective of how impressive the size increases – does increase significantly.” ~ MD Doug McGuff
“What seems to be evident is that a high-intensity exercise stimulus is what triggers the body to make an adaptive response to hold on to muscle,” Dr. McGuff says. “We have to remember that muscle is a very metabolically expensive tissue… If you become sedentary and send your body a signal that this tissue is not being used, then that tissue is metabolically expensive. The adaptation is to deconstruct that tissue…”
Dont OD on High Intensity Exercise
McGuff also suggests that as your high intensity work loads get higher, as they will due to muscle adaptation, recovery time becomes of utmost importance. He recommends anywhere from three to seven days between session. He thinks one to two high intensity workouts per week is adequate to realize HGH production and all the resulting benefits mentioned above. In fact, he also suggests that more frequent high intensity work outs can backfire by increasing levels of your stress hormone cortisol instead.
High intensity slow weight training is safer than traditional weight training
You know that weight training has high potential for injury, especially with higher work loads.
Paradoxically, high intensity slow weight training caries a built in injury avoidance mechanism:
“Force is mass times acceleration. If you deprive yourself of the acceleration, you’re delivering almost no punishment to your joints. There’s no repetitive use injury,” Dr. McGuff says. “The forces are extremely low, and as you become more fatigued, you’re becoming much weaker. So you’re actually delivering a smaller and smaller force to your body as you fatigue.”
Remember your diet also effects insulin!
“remember that you cannot exercise your way out of a bad diet”; Your diet is responsible for 80 percent of benefits from a healthy lifestyle, with 20 percent coming from exercise. If you eat poorly, a perfectly “healthy” exercise can actually undermine your health due to excessive stress on a weakened body.
high carb diet compromises insulin sensitivity.
“Your skeletal muscle – if you’re lucky – can hold maybe 250 grams of glucose, and your liver holds about 70. If you take 320 grams of glucose as what your storage capacity is, you can kill that with a single trip to Starbucks. Once you go beyond that,( your body will store that as fat.)” -Dr McGuff
American modern diet, largely consists of grains and sugars (especially fructose). This overwhelming domination by carbohydrates is largely responsible for skyrocketing obesity in all age groups. Eliminating junk food, including more good fat, and a diet high in fresh vegetables is a prerequisite before you can seriously pursue and maintain high-intensity interval training. Good fats would include whole plant sources, like nuts, olives and avocados, not vegetable oils; and some animal fats: grass fed organ meats, grass fed egg yolk, fermented cod liver oil, caviar, etc
Learn more about animal fats for human nutrition Just try it for one week: change your diet and lose fast> fat and gain fast> energy, without one squat of exercise.
“Through an amplification cascade, when you’re doing a high-intensity exercise, you very aggressively empty sugar out of your muscle cells. By doing that and combining over the low-carbohydrate diet, you start to heal the metabolism,” Dr. McGuff explains.