HIIT Principle-HIIT stands for High Intensity Interval Training.

HIIT means that the
exerciser will first warm-up for a
few minutes, then engage in some form of aerobic exercise at a
moderate pace for approximately 90 seconds to one minute and then
immediately switch intensities to an all out effort for about 30 seconds,
and then go right back to a medium duration. This back and forth from
low to medium intensity to extremely high intensity will keep the body
working constantly throughout the workout and will allow you to
perform quite a few minutes of all out high intensity exercise. High
intensity interval training has been shown to be effective in clinical
study after clinical study in helping people remove significant amounts
of fat from the body.


A word of caution to you out there, if you're not
already in great shape, you don't want to begin
with high intensity interval training. Instead, use
the FITT principle to allow you to construct
workouts that will allow you to perform at higher
and higher levels of intensity until you can
incorporate the high intensity interval training into your fat loss
workout. As we mentioned prior, while the workout above is designed
for running, you can use just about any type of aerobic exercise in
place of running and still receive the same fantastic benefits of high
intensity interval training.

One more fantastic attribute of a high intensity interval training
workout is that the workouts themselves will be shorter in duration
than most other workouts you will perform. Although it will take you
much less time to complete a HIIT workout, the benefits you receive
will be multiplied many times over other types of exercises. This
makes HIIT workouts some of the most efficient and effective known
to exercisers anywhere.

Because this principle merely focuses on intervals of a particular
exercise, the actual type of aerobic exercise you do is left up to your
own imagination. This can include stair climbing, rope jumping,
jogging and running, bicycling or any other type of aerobic exercise. In
addition to the benefits received while performing a high intensity
interval training workout, your body will continue to burn calories long
after the workout is over in a way unlike any other exercise that you can perform. Below is a sample HIIT workout to give you an idea of
exactly how this effective principle can work for you.
1. Begin with a light two minute jog work out.
2. Gradually build into a medium intensity run for about 90 seconds to two
minutes.
3. Then build up and transition into sprinting at all out of intensity for about 30
seconds, then go to fast walk for recovery.
4. repeat steps 1-3 intervals 6 to 8 times

Fat Loss Exercise Principles Fitt

Yep, now is time for everybody's favorite part of fat loss, the exercise
portion. When we say exercise, we're not just talking about doing
some side bends and a few jumping jacks. The exercise associated
with fat loss has to be intense enough to provide the results. There are
two main types of exercise we will be speaking about in this manual
that you can use to achieve your fat loss goals. The first of course is
aerobic exercise that you will perform to increase your cardiovascular
capacity and burn off massive amounts of calories and in turn, fat. The
second type of exercise we will be talking about is resistance training,
which is most commonly identified with activities such as weightlifting


We’ll look at two specific exercise principles and how they will help
support your Fat Loss goals:
FITT Principle-The FITT principle is a specific exercise prescription
module that will help trainee’s to better plan their fitness routines. This
principle acts as a perfect guide for you to use to begin exercising to
lose fat:
FITT stands for:
F   = Frequency refers to how often you exercise
I = Intensity refers to how hard you exercise
T = Time refers to how long or duration you exercise for
T = Type refers to the kinds of exercise you undertake


Aerobic exercise comes to us in many
different forms. Some choose to run a
few miles on the treadmill or get
some time in on a stationary exercise
bike or even jump rope. No matter
what it is that you do, the most
important aspect of this exercise is
the intensity and duration. You can work out for two hours at a very
low level of intensity and not achieve any results at all.


Simply put, varying the types of exercises you do, how long you do
them, and how hard you do them can help keep you on the road to fat
loss success. Simply make a list of aerobic exercises that either you
enjoy doing or have done in the past and make up several FITT
training session routines for you to choose from on a regular basis. This exercise principle has been shown to be extremely effective in
helping people keep on target and helping them complete what they
set out to with respect to their fat loss goals.

f FITT: Exercise program #1
Frequency: 4 days per week
Intensity: Warm-up, intensity level 5 for 25 minutes, intensity level 8 for 10
minutes, intensity level 2 minutes cool down
Time: No more than 45 minutes
Type: Jogging/Running program

my Meal

Okay, so we've looked at the motivation required in order to achieve
significant fat loss results and we've delved into some of the principles
of what you want to include in your diet that will help to support fat
loss, so what else is there? Oh…the “magic.” This is simply one example
 of what you might eat during the
course of a normal day to help support your fat loss goals. B


1. Meal One
a. 1 cup Oatmeal
b. 1 egg, boiled
c. 1 piece wheat toast w/nut butter (1 tblspn)
d. small glass of low fat milk
2. Meal Two
a. Enriched Protein Shake

3. Meal Three
a. Low fat Cottage Cheese w/fish oils
b. small chicken breast, steamed (no skin)
c. 1 cup steamed broccoli, lightly buttered
d. Glass of water
4. Meal Four
a. 1 apple w/ nut butter
b. 2 slices cheese
c. small can of tuna
d. small glass of low fat milk
5. Meal Five
a. Salmon Filet
b. 2 cups Steamed Asparagus
c. ½ cup beans, lightly buttered
d. 1 piece wheat bread
15
e. small protein shake

A few Fat Facts you must know

I just wanted to throw down some fat facts here real quickly to help
highlight some common misconceptions about fat loss. First of all,
muscle weighs more than fat. This is an important thing to remember
as you progress toward your overall goals. As we mentioned
previously, many folks pay more attention to the weight they lost and
how they actually look and the shape that they're in. You could lose 20
pounds and still look very similar to how you looked before you lost

the weight if the weight loss was muscle. Keep in mind that body fat
percentage and how you look and the mirror are better ways to judge
your fat loss results than simply the pounds you lose as determined by
a scale.
Another important fat fact to understand is how your body actually
puts on and then loses fat. This process occurs in an inverse ratio
scenario. What this means is that the areas on your body where fat
will accumulate on first, will actually be the last areas to lose fat. For
instance, on men, fat will begin to collect on the lower midsection or
the belly first. On women, it is often the thighs and the back of the
arms that represent the first stages of fat gain.

So, when you're looking to get into fantastically lean fat-free shape,
for men it will be the belly that is the last thing to go and for women
the thighs and the backs of the arms of course. The reason it is
important to remember these fat loss facts is because of the fact that
so many people try to “spot reduce.” Spot reduction is the theory that
suggests you can actually lose weight in certain parts of your body by
targeting those areas with specific exercises. This is a myth and is not
possible. The fat will be lost from your entire body exactly opposite in
the way that it went on as we mentioned.
Therefore, you can do all the crunches in the world and while you may
develop stronger abdominal muscles, you may never see them unless
you lose fat from your entire body, INCLUDING this next, very
important area.