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April 12, 2012
In Today's Issue
- The "secret" to losing belly fat...
- Are 3 Minutes Of Exercise A Week Enough For Fitness..?
- 1 Quick Technique To Burn More Fat
The "secret" to losing belly fat...
You've been lied to. Lied to by the fitness magazines, lied to by the government and lied to by the food industry. Lies such as... -> You need to eat "low calorie" to lose fat -> You should do long, slow cardio to put your body in the "fat burning zone" -> You should eat plenty of whole grains to stay healthy and lean -> Losing fat is a slow & steady process Well Vic Magary who is one of the go to fat loss experts just put up a video exposing all of these myths... Vic is a former Army soldier and he knows what works and what doesn't - and spills all of his biggest secrets in the video... Click through now and check out this free video and discover the secret to losing stubborn belly fat...*Disclosure: compensated affiliate*
Are 3 Minutes Of Exercise A Week Enough For Fitness..?
Dear Reader,
It's everyone's dream... little work and lots of benefit, but before you sign on you need to understand what this is all about. According to new research, a few short bursts of very intense activity (working out to just a few minutes per week) can bring you many of the health and fitness benefits that come from hours of more conventional workouts. It sounds too good to be true...
However, the claim is backed by a number of years of research that comes from different countries. The form of exercise, known as High Intensity Training (HIT) involves doing three minutes of intense exercise a week for four weeks and appears to bring some pretty impressive changes in important health indicators.
Insulin sensitivity can be improved (according to research) by 24% by just 3 minutes of HIT for a month. Aerobic fitness, a measure of how well your heart/lungs are doing at giving your body oxygen also improves and serves as an excellent signal of future health.
But there is a small catch... how much benefit you get from these kinds of workouts may depend largely on your genes.
Jamie Timmons, professor of ageing biology at Birmingham University and his team looked into the reasons for why exercise worked for some and not for others, and found that part of the difference could be traced to a small number of genes. Today there is a genetic test to see who may respond to HIT and who will probably not get the full benefit.
The idea that some people may be genetically wired not to respond to aerobic exercise is intriguing. An international study on 1,000 exercisers found that while 15% made incredible strides, 20% of the subjects showed no real improvements from exactly the same exercise regimen.
Once you start, HIT is super easy. You do a warm up of gentle cycling for a few minutes and then go all out for 20 seconds. Take a couple of minutes of gentle cycling to catch your breath and then do another 20 seconds. Repeat this pattern a third time and your HIT workout is complete for the day.
If you have any form of pre-existing condition, talk with your doctor before giving HIT a try. If this isn't the approach for you, there are lots of other fun, engaging activities you might do instead.
Why does it work?
Continues below...
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Are 3 Minutes Of Exercise A Week Enough For Fitness..? Continued...
According to Timmons and other experts, part of the reason is that this form
of exercise uses more muscle tissue than classic aerobic exercise.
HIT calls for intensely working the leg muscles as well as the arms and shoulders
- that's 80% of the muscle cells in the body. This compares to 20-40% used when
walking or doing moderately intense jogging or cycling.
This type of exercise also appears to break down the stores of glucose that have
been left in your muscles as a substance called glycogen. When you break up glycogen
stores you make more room for glucose to be taken out of the blood and stored
away.
Keep in mind too that many of us feel uncomfortable when it comes to exercising
because we're self-conscious about our fitness level or how out of shape we look.
Don't let this stop you from being more active and getting in shape. Working
out with friends who don't care what you look like or how you do can be tremendously
beneficial, because you get companionship, support and someone to help keep you
going.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://www.bbc.co.uk/news/health-17177251
More details on high intensity training (HIT):
http://www.highintensitytraining.org/
Study on genetics of response to exercise, The HERITAGE Family Study:
http://www.pbrc.edu/heritage/index.html
Choosing the right exercise:
http://www.bbc.co.uk/health/treatments/healthy_living
/fitness/active_fitness.shtml
Jamie (James) Timmons, professor of ageing biology, Birmingham University, UK:
http://www.birmingham.ac.uk/staff/profiles/iandi/
timmons-james.aspx
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