We have already written about how to perform HIIT on the treadmill and how to perform HIIT on the rowing machine, and now is time to give some tips how to do the same using an elliptical trainer.As you probably know, HIIT or high intensity interval training is one of the best cardio exercises that one can do. This physical activity manages to boost the fats metabolism and to keep it raised for up to 48 hours after a workout. Therefore, it isn’t surprising why this is one of the most effective forms of cardio training for dropping excess pounds.However, to get the most of your HIIT session, you have to be familiar with the correct way of doing these exercises. As their name implies, high intensity interval trainings are intervals done at high intensity, meaning high-speed and very short breaks.Intervals can be done by anyone, regardless of their fitness level and endurance. The best about these exercises is that they you will only need 15-30 minutes per day for noticeable results

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How to correctly perform HIIT on the elliptical trainer – Best Home Gym

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I’ve been going to a Brazilian Jiujitsu class run by MMA fighter Ray Elbe. In addition to Jiujitsu, he runs a combat fitness class for women on Fridays. Yesterday, I decided to check it out. Mind Games I really enjoy trying new things, especially when it comes to different exercise classes. However, just because I enjoy it, doesn’t mean I don’t feel nervous before trying something new out.

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Workin' it Out: HIIT with Ray Elbe

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Clin Interv Aging. 2013;8:1221-8. doi: 10.2147/CIA.S44245. Epub 2013 Sep 16. Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women.Conceição MS, Bonganha V, Vechin FC, de Barros Berton RP, Lixandrão ME, Nogueira FR, de Souza GV, Chacon-Mikahil MP, Libardi CA.Source: Exercise Physiology Laboratory, School of Physical Education, State University of Campinas, Campinas.AbstractBACKGROUND:The postmenopausal phase has been considered an aggravating factor for developing metabolic syndrome

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Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women Original Research (231) Total Article Views Authors: Conceição MS, Bonganha V, Vechin FC, Berton RP, Lixandrão ME, Nogueira FR, Souza GV, Chacon-Mikahil MP, Libardi CA Published Date September 2013 Volume 2013:8 Pages 1221 – 1228DOI: http://dx.doi.org/10.2147/CIA.S44245 Received: 20 February 2013 These dates are only available for papers published since January 1, 2012″ /> Accepted:16 March 2013Published:16 September 2013 Miguel Soares Conceição,1 Valéria Bonganha,1 Felipe Cassaro Vechin,2 Ricardo Paes de Barros Berton,1 Manoel Emílio Lixandrão,1 Felipe Romano Damas Nogueira,1 Giovana Vergínia de Souza,1 Mara Patricia Traina Chacon-Mikahil,1 Cleiton Augusto Libardi21Exercise Physiology Laboratory, School of Physical Education, State University of Campinas, Campinas, 2Laboratory of Neuromuscular Adaptation to Strength Training, School of Physical Education and Sport, University of São Paulo, São Paulo, BrazilBackground: The postmenopausal phase has been considered an aggravating factor for developing metabolic syndrome. Notwithstanding, no studies have as yet investigated the effects of resistance training on metabolic syndrome in postmenopausal women. Thus, the purpose of this study was to verify whether resistance training could reduce the risk of metabolic syndrome in postmenopausal women.Methods: Twenty postmenopausal women were randomly assigned to a resistance training protocol (n = 10, 53.40 ± 3.95 years, 64.58 ± 9.22 kg) or a control group (n = 10, 53.0 ± 5.7 years, 64.03 ± 5.03 kg). In the resistance training protocol, ten exercises were performed, with 3 × 8–10 maximal repetitions three times per week, and the load was increased every week. Two-way analysis of variance was used to evaluate specific metabolic syndrome Z-score, high density lipoprotein cholesterol, fasting blood glucose, triglycerides, waist circumference, blood pressure, strength, and body composition.

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Sixteen weeks of resistance training can decrease the risk of metaboli

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HIIT Me With Your Best Shot Posted by classtivity on July 31, 2013 I. Love. Fitness.

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Classtivity | HIIT Me With Your Best Shot

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Meal Frequency 19 Comments Thursday, July 18th, 2013 Written by: Kevin Cann                Many nutritionists, dieticians, and doctors have advised clients to eat more frequently throughout the day.  The idea behind this eating schedule is it better controls blood sugar, which in turn controls cravings and hunger.  By controlling cravings and hunger, the thought is the individual will consume less food and ultimately less “junk” food.  The logic makes sense, but I do not feel the science is there to back it up.  On the contrary, people partaking in intermittent fasting (IF) and raving about it is on the rise, and this may be a dangerous undertaking.                From an evolutionary standpoint, when did we begin to consume set meals?  Throughout history our meal times were variable.  Our paleolithic ancestors were not sitting down at 8am, 12pm, and 5pm for their daily meals.  Due to this the human body has developed a means to go an extended amount of time without food and survive.  We can go weeks without food through a process known as gluconeogenesis.                Gluconeogenesis is a catabolic process initiated by cortisol.  Our tissues in our body are carried to the liver and broken down into their amino acids to be converted into glucose.  This is a great phenomenon to survive a famine, but not so great for sustainable weight loss.  In fact gluconeogenesis induces insulin resistance and may be why stress is associated with the symptoms of metabolic syndrome (http://www.ncbi.nlm.nih.gov/pubmed/11724664).  This is where intermittent fasting (IF) may become an issue.                IF seems to be the next big thing that will solve the world’s weight issues.  For some it may be beneficial to health.  The research is promising when we look at neurodegeneration.  IF may signal certain cellular pathways that protect the neurons from oxidative damage (http://www.ncbi.nlm.nih.gov/pubmed/16899414 ).  However, for those of us just looking to maximize health it may not be the best choice.                Confining meals to 8 hours a day can lead to undereating.  This will initiate gluconeogenesis as well as downregulate our thyroid (http://www.ncbi.nlm.nih.gov/pubmed/2341229).  This can lead to decreased mood and the inability to lose weight.  Remember that cortisol is our major stress hormone.  Eating too few calories is a stressor, and so are any nutrient deficiencies.   Leptin levels will fall increasing hunger while cortisol is increasing insulin resistance.  This is a very good way to create an environment where you overeat and store a lot of fat.                On the other end of the spectrum, IF may pose a means to be beneficial to both health and weight loss if we are not in a state of stress or trying to maximize performance.  This means we are getting 8-10 hours of uninterrupted sleep per night, do not suffer from chronic stress, are taking in enough calories, have no nutrient deficiencies, and we are not trying to compete in a sport.  Studies have shown IF to be an effective means for weight loss, and it may even have a protective effect on our heart (http://www.nutritionj.com/content/11/1/98).                Adrenaline is a neurotransmitter that is released during times of stress.  It helps us cope with physical and emotional pain.  Just like with insulin and leptin, our cells can become resistant to adrenaline.  This is really bad if fat loss is your goal because adrenaline is responsible for releasing our stored fat into the bloodstream to be used as energy.  Insulin, leptin, and adrenaline are key players to energy homeostasis.  If there is resistance in one there is resistance in all three.  This sets the stage to be very good at storing fat and very poor at releasing that stored fat.  This is one way in which we can continue to cut calories and continue to gain weight!  If we are resistant to any one of these hormones, IF is a bad idea.  Exercise can both help and hurt us here.  The right amount of physical activity can increase sensitivity to insulin in both the muscles and the liver.  However, too much exercise can just piggyback on the same issues with leptin, insulin, and adrenaline.                   6 meals per day will definitely allow for glucose to be readily available at all times.  This will prevent us from using gluconeogenesis to maintain blood sugar.  However, there are some other issues with this eating frequency.  There are two phases for insulin secretion.  The first phase lasts for approximately 10 minutes.  The pancreas stores insulin in preparation for the next meal.  During phase 1 this stored insulin is released.  In phase 2 the pancreas produces more insulin.  Insulin is present in the bloodstream for 2-3 hours after the meal is consumed.                  Eating every 2-3 hours puts a strain on the pancreas because it is unable to produce the stored insulin for phase 1 of secretion.  This means that our pancreatic beta cells are working nonstop.  This is a fast track to type 2 diabetes.  In fact, loss of first phase insulin secretion is an independent predictor of type 2 diabetes (http://www.ncbi.nlm.nih.gov/pubmed/22834840).  Leptin and insulin work together to control energy consumption and storage.                There are leptin receptors present on the pancreatic beta cells.  As we eat, leptin levels should rise, increasing satiety as well as communicating with the pancreatic cells to stop producing insulin (http://www.ncbi.nlm.nih.gov/pubmed/14749281).   On the other hand, an increase in insulin increases leptin.  If we continually secrete insulin, increasing leptin, we can be on a fast track to leptin resistance and metabolic syndrome.  Once again we have developed leptin and insulin resistance.                Our body, when functioning properly, has a checks and balances system.  Opposite insulin is a hormone called glucagon.  Glucagon communicates with the liver to release its stored glucose to maintain blood sugar levels.  At this point free fatty acids are stimulated, as well as ketone bodies.  This is the true fat burning time.  Insulin and glucagon cannot be present in the bloodstream at the same time, so this occurs roughly 3 hours after eating a meal.  If we consume a meal every 2-3 hours glucagon is never released and we never enter this fat burning period.  We cannot burn fat while insulin is present!                Eating throughout the day causes our pancreas to become exhausted and our liver to become lazy.  We need to create a balance of work and rest between the two.  Not releasing stored glucose from the liver is bad news, especially if we are inactive.  If those liver stores are full, the carbohydrates will be converted to triglycerides and sent to storage.  If you feel fatigued and moody every 2-3 hours if you do not eat, then this is a sign of insulin resistance.  Your energy and mood are being driven by blood sugar swings.  Your pancreas is constantly releasing insulin, and any leftover insulin in the blood will spike hunger and dip energy.  Remember high insulin equals high leptin.  The snack may alleviate the symptoms temporarily, but done over the long haul it will lead to insulin and leptin resistance.                Eating 3 meals a day seems to be an effective way to avoid the stressors of undereating or going too long without food while allowing for our fat burning hormones to do their job.  I would encourage these meals to be spaced apart every 5 hours.  This allows for equal time between insulin and glucagon and an equal work to rest ratio for our liver and pancreas.  If hunger persists try eating more at the previous meal, especially protein, or try taking some digestive enzymes with each meal.  People who partake in IF rave about its ability to stimulate fat loss, and show some studies to support this.  I personally believe 16 hours between two meals is too long.  You can have the same weight loss effects spacing out dinner from the night before and breakfast 10-12 hours.  This decreases the risk of causing excess stress and allows for substantial time in the fat loss area.                I hope this helps clear up why I recommend 3 meals per day for resetting hormones and stimulating fat loss.  Snacking does the same thing as a full meal in terms of insulin secretion and shutting off the fat burning hormones.  If you are diabetic it is important to talk to your doctor about meal frequency because it may be important to eat more frequently to maintain blood sugar.  Also, eating more frequently throughout the day may be beneficial to athletes.  This can ensure the glycogen stores are full and ready to go, as well as ensure that the athlete is taking in enough calories.  Eating for performance differs from eating for maximal weight loss and health.                In conclusion, the first step to undertake to obtain optimal health is to try the paleo template along with getting 8-10 hours of uninterrupted sleep, and undertaking some stress management techniques.  Health and disease are along a spectrum, the more you do to obtain better health the better chances of reaching your goals.  Remove grains, dairy, and legumes for a month or two and reassess your health.  Eating 3 meals a day may be really hard to do right off the bat.  Just removing problematic foods can go a long way to making you feel better.  After this time period has elapsed and you feel you have stalled, try switching it up to eating 3 meals per day spaced roughly 5 hours apart.  If after a few months you are feeling great, sleep is great, but you still think you may be able to lose more fat perhaps then you try IF.                About Kevin Cann Kevin is owner of Genetic Potential Nutrition. He is a holistic nutritionist, wellness coach, and strength coach.

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Meal Frequency – Robb Wolf

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Introducing the New Expanded Version of Eat Stop Eatby Brad PilonI’m please to announce the release of the latest, greatest, most updated edition of Eat Stop Eat!In order to keep Eat Stop Eat as the leading resource in intermittent fasting information, I’ve expanded this edition to cover all the latest research on weight loss as well as some of the fasting controversies that hit the interwebs this year.There are new chapters on:*Longer fasts*Fasting and women*Fasting as a form of physical trainingand I’ve updated the chapters on:*Building muscle while fasting,*Fasting and Leptin,*Fasting and TestosteroneI’m really happy with this version. I’m sure you’ll be pleased too. After more than 6 years of updates I finally feel like Eat Stop Eat is complete.You can get you copy here –> THE NEW EAT STOP EATPlus, as a special bonus, if you get your copy before July 20th you can take part in an exclusive teleseminar with me where I explain the reasons behind all the changes I’ve made to Eat Stop Eat.Don’t miss the Teleseminar –> THE NEW EAT STOP EAT BPTagged as: Eat Stop Eat, intermitent fasting diet

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Introducing the New Expanded Version of Eat Stop Eat | Brad Pilon's …

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HIIT Workout, Nike Free Bionic & An Announcement2013 July 9by JessHave you guys heard about Nike’s newest training shoe, the Nike Free Bionic?image from Finish LineThis shoe isn’t made for running, but it is made for HIIT workouts and for strength training. After San Diego, I had grand plans to take a break from running and check out the newest HIIT training studio on the Upper East Side, The Fhitting Room but that has yet to happen.I’m hoping this ankle heals in the next few weeks and I can finally take my Nike Free Bionic’s to this neighborhood studio and try them out. Everyone I know that’s taken class there raves about how great it is (and apparently everyone that went to the NYC Nike Free Bionic event loved the shoes also)!Generally speaking I do all of my strength training while wearing socks, so I’m looking forward to trying out these “barefoot” training shoes.Speaking of HIIT workouts, here’s a challenging one you can try at home. It doesn’t require any equipment and it doesn’t take much time to complete.Finish Line (not to be confused with my Physical Therapist’s office) started a great Women’s Community. This is a place where women can come together, complete monthly challenges, enter giveaways and connect with like-minded individuals.

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HIIT Workout, Nike Free Bionic & An Announcement | Fit Chick in the …

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While I haven’t tried fasting in a big way—yet, this article does give me reason to think I should try it to lower the IGF-1 levels in my system.This article illustrates Principle #8 “Keep Your Physical Body Healthy” of the 10 Principles of Personal Lognevity”.To learn more about my book “The 10 Principles of Personal Longevity” and various training and coaching options please click on the caps link below..You should also consider signing up for our FREE ECourse on the 10 Principles to learn more about them in depth.CLICK HERE TO LEARN MORE ABOUT LONGEVITY TRAINING AND COACHINGCLICK HERE TO LEARN MORE ABOUT CHRONIC ILLNESSES AND THE PERSONAL LONGEVITY PROGRAM(NaturalNews) In a culture that feasts 21 times a week, fasting is almost a heretical idea. Yet amidst escalating rates of heart disease, obesity, diabetes and cancer, emerging research on animals and humans suggests that planned, regular fasting may decide whether your twilight years are long and healthy or cut short. The crux of the issue is surprisingly simple: insulin-like growth factor, or IGF-1, levels of which largely determine the rate at which the body ages.IGF-1 and age-related diseaseInsulin-like growth factor is produced in the liver and released according to activity of Human Growth Hormone (HGH), produced in the pituitary gland.

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Intermittent fasting may hold the key to longevity – The Personal …

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10 day diet solution brad pilon. Generally Eat Stop Eat can be described as diet program resolution guideline that can assist you drop some weight, not likely by eating fewer, but yet taking in the suitable foods along at the perfect time. It s not likely your current standard weightloss process plus it s certainly not similarly to many strategy guides upon abs.

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10 Day Diet Solution Brad Pilon

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