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If you are sprinting because of the increase in EPOC, you are a fool. Those of you have been following the SuppVersity for quite some time, now, will be familiar of the term “EPOC”, which refers to the amount of oxgen that is consumed in excess in the post-exercise – or, in order not to overcomplicate things, the excess post-exercise oxygen consumption, or, even simpler the amount of energy your burn after a workout because your mitochondria area “still on fire”.Assuming that you have read those of the >1250 hitherto published SuppVersity Articles that were dealing with this issue you may remember that I have repeatedly pointed out that…… the contribution of the actual energy consumption that is caused by the “EPOC effect” would be absolutely irrelevant, if the calories in vs. calories out equation was as simple as mainstream dietitians and lifestlye magazine authors still like to present it to their clients and readers.Now you know better than that, so that I don’t have to tell you why I do even care about the results of of a recent study from the Universities of Central & West Florida (Townsend

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Than 3x Higher EPOC Induced Energy Expenditure With HIIT vs. LISS!

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SJ’s HIIT Bodyweight Workout for both Women and MenBy now, you may be familiar with HIIT workouts due to its reputation on burning fat and building strength. For those who aren’t exactly sure what HIIT training is, it’s a type of cardio training in which you alternate short, very high intensity intervals with longer, slower intervals to recover.The most convenient thing about this form of training is you don’t need a gym or even gym equipment. A typical HIIT workout usually lasts about 20-30 minutes and involves a 2:1 ratio, meaning your recovery intervals are twice as long as the work intervals. For anyone looking to get in shape, burn fat and build strength, HIIT training is a must!I have created an intense training session that can be done at home, outside or at the gym.There are 7 exercises, each done for a full 60 seconds with a 20 second low intensity interval in between (during those rest intervals you will keep moving by marching in place).1- Burpees – 60 sec – REST 20 seconds2- Knee highs- 60 seconds – REST 20 seconds3- Lateral Jumps- 60 seconds – REST 20 seconds4- Pushups- 60 seconds – REST 20 seconds5- Bodyweight squats – REST 20 seconds6- Full sit ups- 60 seconds – REST 20 seconds7- Lateral Shuffles- 60 seconds – Rest for 3 min and REPEAT x2You can also end this intense workout with a 15 min interval workout on the treadmill, elliptical, bike, jump rope or outside by doing the following:20 second maximum effort, 60 rest/recover period. Repeat until the 15 min is up.Now, you will be working hard on your HIIT workouts but you need to work just as hard in the kitchen.

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HIIT Bodyweight Workout Women or Men | FirstProtein Nutrition®

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