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If weight loss is your main fitness goal, cardiovascular training is essential to accomplish your fitness dreams. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.


The best fat burning cardio method is high intensity interval training (HIIT).  A HIIT session is tough, it’s not easy, but the results & benefits are more than worth it. You can literally burn more fat with less time doing HIIT cardio, that means you will have more time to accomplish your "to do list" for the day by incorporation interval training into your fitness program.

There are two methods of HIIT, short intervals lasting from 20 - 30 seconds and long intervals lasting 60 - 90 seconds. Intervals are a high intensity using large muscle groups in the body. Sprints are an excellent way to do interval training to burn fat at optimal levels, you can do HIIT on any cardio machine of choice or incorporate during your outdoors training.


To accomplish your fat loss goals sooner you need to incorporate HIIT into your fitness routine 4 to 5 days a week. What is interval training?  Short energy bursts incorporated throughout a cardio routine, typically done every 4 to 5 minutes with moderate intensity between high intensity durations, which should last for 30 to 60 seconds, followed by a moderate intensity for 3 to 4 minutes, repeating 6 times.

Basically a HIIT workout consists of a few minutes of warm up, followed by 6 to 10 periods of high intensity exercise lasting for 30 to 60 seconds, separated by medium intensity, and ending with a period of a few minutes cool down. The high intensity spurts should be done at near maximum intensity by giving it your all. The medium exercise should be about 50% intensity. The number of repetitions and length of each high point repetitions depends on you, do what you can, within time your endurance and strength will increase.

The goal is to hit a high intensity level at least 6 times during your workout, and to have the entire HIIT session last at least 20 to 30 minutes followed by a 5 to 10 minute cool down starting with medium intensity ending with light intensity. The entire exercise time period should last about 35 to 45 minutes which includes warm up and cool down. HIIT is an excellent way to maximize your workouts when limited on time. You will see results much sooner by making HIIT a part of your regular workout regimen.


The beautiful thing about doing intervals for 20 to 30 minutes a day is that your metabolism will be in high gear hours after exercise, you’ll have a rush of feel good hormones (serotonin, human growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during and after exercise.


Doing HIIT burns more fat for energy during your hard workouts by using your intramuscular reserves (deep fat stores) which uses the glycogen stores in the muscles and bloodstream for energy. Within 45 minutes after training have a nutritious protein shake (25 to 30 g of protein) and a carb (fruit is an excellent choice) for optimal recovery directly after your tough workout to replenish much needed energy stores to the muscles.  Drink plenty of water (with Liv Sxinney) before, during and after training.

As always proper nutrition is vital to reach success, eat a small balanced meal 5 to 6 times a day consisting of 3 main meals with snacks in between.

Believe in YOU! Set attainable goals. Stay laser-focus on your dream body until achieved! You can attain your goals by honoring and loving you unconditionally.

Happy Training!

Carol Whitaker
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