HiiT Essentials – and Why You Should Be Doing It

What is HiiT? HiiT stands for High-Intensity Interval Training and involves alternating periods of high-intensity exercise with periods of rest and recovery. For example, in my HiiT Quickie Workouts we do 3 rounds of 5 exercises for 50 seconds on, 10 seconds rest. HiiT workouts are designed to improve cardiovascular capacity and conditioning, which in turn improves glucose metabolism (how your body produces energy) and fat burning. Research also shows that short HiiT workouts can be just as or more effective than longer, steady-state cardio because of the EPOC effect. What is EPOC? Also known as the afterburn effect, EPOC stands for Excess Post-Exercise Oxygen Consumption. Simply put, this is the amount of oxygen your body requires after exercise to return to its resting state and adapt to the work you just did. EPOC matters because it means you’ve pushed your body to the point of having an oxygen debt.  If you sprint up a steep hill as fast as you can, it will be quite difficult to catch your breath afterward, right? That is EPOC in action. Your body is now forced to work harder to return to normal, and all the while you’re expending more energy. The good news – that means you’re burning calories even after you’ve stopped exercising! Brilliant! Interestingly enough, you may burn fewer calories during a HiiT workout (as compared to a steady-state workout like jogging), but you’ll burn far more calories after the workout. According to one study, for up to 38 hours afterward! Most forms of exercise will generate an afterburn effect to some degree, but not all forms are equal.  After...

This is Fit – Fred Lechuga of Fat2FitFred

Here at This is Fit, my tagline is “Be Your Own Kind of Fit.” Even though I mostly promote HiiT workouts in my videos, I believe that all exercise is good exercise, and that there is no one right way to exercise or get fit.    To that end, I love hearing about people’s fitness journeys! And today, we will hear Fred Lechuga’s story. I met Fred on Google+ and was inspired by his story. I asked him for an interview and he agreed.     Me: So Fred – thank you for agreeing to share your story!    Fred:  Thanks for the opportunity!   Me: Ok, so let’s begin. First, please tell me three things you like about me.   Fred: Oh, um, ok… Well, hmmm… your personality is great because you are a very straightforward and honest person.  Those are the people I get along with.  I am tired of the PC, fake, “everyone has to like each other” crap I come across on a daily basis.  So hearing and reading your thoughts is breathtaking.  Two, you offer great videos and information for the public to watch in the comfort of their homes.  It takes a lot of work to be in the fitness industry but it can also be very rewarding when you have success stories so I am glad people can rely on you.  Three, let me come back to this answer…   Me: Take your time. I’ll wait.   Fred: Shall we go to the next question while I think of another thing I like about you?   Me: Um, sure. I don’t know why it’s so hard to think of a third thing,...

Rock This Workout!

We’re battening down the hatches, throwing wood on the fire, stocking up on food, doing 25 jumping jacks approximately every 3 minutes, and randomly screaming things like HOLYEFFINGSH*TBALLZISITCOLD in defense against – and reaction to – the wicked cold that has descended upon the Midwest. I’m not sure I’ve felt cold like this ever. And it makes me wonder about the sanity of those who live in northern regions. No seriously, what’s the matter with you people. I’m always cold, and I hate it. If I’m moving around I’m not too cold, but if I’m doing work at my computer, I can wear three layers, a scarf, and a blanket wrapped around me like a toga and still be cold. IT’S SO ANNOYING. But I’ve discovered two things that truly warm me to the core: a hot hot hot shower, and exercise. And that, my friends, is my motivation to keep up with my workouts even on days when it sounds more reasonable to burrow under down comforters and never come out. In fact, I just HiiT last week’s workout, In Your FACE, and topped it off with some specialized strength training sets (push-ups, front-weighted step-ups, push presses, and so on), and for the first time all day, I’m warm. I’m warm!  I’M WARM! I mean, I’m hot. RAWR. So I know you feel like holing up with a non-stop supply of carbs, but buck up little camper. It’s time to hiit this workout. No, wait – it’s time to ROCK this workout. Cuz that’s how we roll. For this week’s workout, you’ll need two light Sandbells, one heavy...

Fat-Burning Foods – Really?

By Briana Eruren We have all seen those attention-grabbing headlines on magazine covers and those pesky side ads that distract you from your dot-com searches or Facebook creeping. (Don’t even pretend you don’t.) I’m talking about the ones you just can’t get out of your head because they sound too good to be true. “Melt Fat Away Over the Weekend on the Ben and Jerry’s Diet!” or maybe something like, “Top 5 Belly Bulge-Blasting Foods!” They’re often accompanied by graphics like this and they get forwarded 8 bazillion times on Facebook, Google+ and Twitter. How could claims like these not catch our attention? Just eat these foods and lose my extra inches? I’M IN! I’m sure by now you’ve caught on to the fact that I love sweets, and if the Ben and Jerry’s diet were in fact legitimate, my life would be forever changed for the better (or worse….which ever way you want to look at it). However, I prefer to deal in reality, so I’m here to offer a realistic perspective on fat-burning foods so that you can proceed with your dot-com searches or refining your creeping skills.     In order to fully understand the fat burning food concept it’s critical to know the basic science behind it. In simple terms, a fat burning food is one that uses more calories to be digested than the calorie content of the food itself. A good example of this could be celery because the body will use more calories while chewing and digesting than the piece of celery actually contains. These foods will cause the body to work...