The Best Diet and Supplement Regime to Combine With HIIT

The Best Diet and Supplement Regime to Combine With HIIT

The Best Diet and Supplement
The Best Diet and Supplement

The Best Diet and Supplement

So you just discovered HIIT?

No doubt you’re loving just how easy it is to get a fat burning, calorie melting workout in now and you’re getting a kick out of pushing yourself so hard.

But while you’re probably feeling great, you should know that fat loss and muscle gain do not happen in the gym or on the track. Rather, they happen in the kitchen. If you really want to make the very most of HIIT, the you should combine it with the right diet…

The Basics – Calories In, Calories Out

The great thing about HIIT is that it is a form of MetCon – metabolic conditioning. That is to say that it doesn’t just burn calories while you’re training, it also increases your calorie burn at rest by making your cells more efficient at burning through fat stores and sugars. Thus, even when you’re resting, you’re going to lose more weight.

But you still need to try and calculate this as much as you can and to do that, you need to figure out a rough ‘AMR’ – the total number of calories you burn in a day (this stands for ‘Active Metabolic Rate’). Likewise, you should track the calories you’re taking in with an app like MyFitnessPal and what this will then allow you to do, is to make sure you are consuming fewer calories than you are burning off. If you do this, then you should lose weight – and especially with the metabolic benefits.

Carb Backloading

Some people will tell you that it is important to reduce carbs – at least the simple kind. That’s because carbs spike the blood sugar and your body responds by producing insulin, absorbing that sugar and then storing it as fat.

If you’re concerned about this, you can try something called ‘carb backloading’. Here, you simply consume carbs only immediately following a workout. This wouldn’t work with aerobic training but HIIT will deplete the glycogen stores in your muscles. Thus, the priority of your body will become refuelling those glycogen stores, meaning that you’ll be less likely to store the excess energy as fat!

This way, you can still enjoy your carbs but without the guilt!

Supplements

One supplement that makes a lot of sense in conjunction with a HIIT workout program is creatine. That’s because creatine allows you to recycle ATP in your system, which in turn means you can rely on the ATP-CP energy system just a little longer. This in turn means that you can go all out for a second or so more when performing the high intensity portion of your workouts. That’s a big difference and it will result in better results. All that and creatine has also been shown to add muscle (by increasing water retention in the muscles) and to boost IQ!

Meanwhile, you can also try other supplements that will enhance your cellular energy. Popular choices include l-carnitine, CoQ10 and omega 3.

You don’t need any supplements, but adding a little l-carnitine and creatine can only help you see results faster!

Read more about it in this great ebook here: HIIT – high intensity interval training

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How to Design a MetCon Circuit for Maximum Weight Loss and Muscle Building

How to Design a MetCon Circuit for Maximum Weight Loss and Muscle Building

Maximum Weight Loss
Maximum Weight Loss

How to Design a MetCon Circuit for Maximum Weight Loss and Muscle Building

If you take a look on YouTube for a workout, you’ll find that they often come in the form of ‘ten-minute whole body routines’ and the like. These are designed as circuits and they usually incorporate a range of exercises such as squats, clapping press ups, bicep curls and tuck jumps.

In theory, this type of workout can be highly beneficial for both building muscle and burning fat. That’s because it comes very close to mimicking a HIIT workout – encouraging short bursts of high intensity, followed by short resting periods. At the same time, the lack of rest increases the intensity and potentially allows for some real muscle damage and metabolic stress in a short amount of time.

But not all of these workouts are made equal and some of them simply don’t work all that well. Be careful when finding workouts online!

Read on and we’ll see how to design a workout that does work, that uses these principles.

How to Burn Fat With a Circuit

Workouts that are designed to use high intensity intervals combined with resistance training and calisthenics are called ‘metcon’. This stands for ‘metabolic conditioning’ and should in theory improve your metabolism.

If you want to create a workout that falls into this category though, then you need to make sure that you are actually fulfilling the criteria of ‘metabolic conditioning’. This means that you need to be reaching 90-100% of your maximum heart rate during your exercise. You’re not going to do that with lunges and sit-ups, so make sure you include something like tuck jumps, like clapping press ups or like high knees.

The other thing to keep in mind though, is that you can’t maintain 90-100% MHR for more than a minute in most cases. Thus it’s important to provide breaks in your workout routine, so that some stations can be considered ‘active recovery’. An example might be to follow something like clapping press ups with something like plank.

More Tips

Another tip is to make sure that your circuit targets as many muscle groups as possible. The more different muscle you involve in your routines, the more you will stimulate the body to produce growth hormone and testosterone, which will lead to more muscle growth, even while you’re sleeping.

Another thing to do is to try and alternate the order that you hit each muscle group in so that you are switching from upper body to legs. This means that the body will have to direct blood from your arms down to your legs and back again – getting your heart to work harder and ultimately burning more calories as a result.

Finally, try to avoid adding any complex multi-joint exercises that are prone to injury at a point in the routine where you’re likely to be tired. If you’re going to perform deadlifts, then make sure that you do so at the start of the workout before you are exhausted. Doing deadlifts tired is a quick way to snap your back!

Read more about it here: HIIT it Hard – high intensity interval training

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