HIT – The 10 Minute Body

The No. 1 tip for gym goers (with fat loss goals)

Don't waste any more time at the gym. For optimal fat loss results, an hour max is all you need.

If you can squeeze your workout into half an hour, even better.

But whatever you do, make it count. When you work out, work hard. Keep the intensity up. Get sweaty.

Watching films, making casual phone calls to friends or leg pressing 11kg are nothing that should ever be witnessed at the gym - and if you are guilty of these you might has well have stayed at home.

WORK HARD OR GO (/STAY AT) HOME.

Love,
Erika Helsinki

Cardio+results? Here’s how to make it count —>

erika

Make your training count -- no more pointless cardio

Intensity.

Intervals.

Going light over a prolonged period of time burns calories BUT it is certainly not the way to go if you're aiming for fat loss. Chances are that you'll just eat those "extra calories you earned".

Stable cardio will elevate your cortisol levels. Cortisol is a hormone which will encourage your body to store fat around your middle section. Not ideal.

High intensity interval training (such as Tabata), on the other hand, helps your body to keep burning body fat even for days after the actual workout. And it's great because you can do it despite your fitness level -- if you're not very fit then you'll just need to do things a bit slower to begin with. As long as you feel like you're genuinely trying hard, that's all that matters.

Because if it's hard, it will work and get you the results you want.

P.s. If you've got medical concerns, please have a catch up with your doctor first to make sure you're fit enough to embark on such a strenuous training protocol.

VIDEO: Still sprint (high knees)

erika

View our YouTube video on what still sprints can look like here.

How-to: Run as fast as you can on the spot. Try to bring your knees as high as you can and move your hands vigorously back and forth.

Tabata: The seriously fat torching training protocol

erika

Tabata

If you haven’t heard of tabata training before you’ve totally missed out

A full tabata set = 4 minutes of work

THAT’S IT

20 sec high intensity intervals followed by 10 second rest periods – repeated 8 times.

It’s more powerful than over a half an hour run

Burns fat more than any other known training method to date

BUT

it must be done right. You have to go at it at 100%. If you’re really unfit you’ll just naturally do it a lot slower at first. Give it 2 weeks and the difference is IMMENSE.

It’ll make you ache like hell :-) — and give you the results you want!!

No pain no gain!