Fat loss it will ALWAYS WORK with a good training – Fat loss it will ALWAYS work with healthy eating patterns* - Just in case you've forgotten!
Sometimes we are looking for complex things to solve our problems, when the answer is just in front of us AND NOT out of reach! And when you think about losing weight, you probably think... I must go to the gym! Yes, that is a good start.
You can spend one hour at the gym (or more), if you have enough time for it. That will improve your health; you will probably lose some weight and it will improve also your social life.
But what if:
- you “don’t have that time” to go to the gym (or don’t like it)?
- You want to use that hour to go out, or to stay with your family of simply to relax after a busy day?
In this case, if you know a training that you can do it at home AND that can bring results, it will be a great deal! Right?
I can introduce you to what I call Orange Fast Training® exercises, where we work in the anaerobic zone (orange zone 80% to 90% of your Maximum Heart Rate - MHR), with shorts intervals (High Intensity interval Training - HIIT), and in a short time of training. This will save you around 40 minutes of your exercises routine, and you can do it at home!
I divided them in 3 types of training:
OFT – Strength training: where you work the big muscles, with fast repetitions and in a few seconds.
OFT – Heart training: even though you work your heart in all kinds of training and get benefits too; I am talking here on to be more focus on your heart conditions and not on the range of motion of a particular exercise. In this case, we perform short fast runs (it can be done also when you are cycling, swimming, rowing, in the cross training machine, or when you perform any circular exercises).
OFT – Revalidation training: this is a high intensity interval training direct to people with heart problems, diabetic, or any other sort of problem. Those trainings are made according to your doctor’s or physiotherapist’s prescriptions as one part of your revalidation process. You can safely do this training at home. In revalidation training (or exercises) it is important to use a heart rate watch, to monitor your achievements and to make sure that you work safely in your heart zone.
But a good training makes NO MIRACLE if you don’t care of what you eat. It is scientifically proved that 70% of your trainings results are WHAT YOU EAT! So, not dieting, but eating healthy and enjoying. Just make sure that you don’t miss the point here! Your brain doesn’t like the name “DIET”. He thinks: “Oh nooo, I won’t be able to eat my favorite stuff ever again!” So, be smart, and tell your brain that you will eat your favorite stuff on the right day of the week! And on the right way! And it is proven too: we can train our brain by just giving him at least 3 good reasons that will bring the good emotions with them. I can give you the first three reasons:
This principle works also for non-athletes, and it is well-known as 80%/20%. That means 80% of your week time, you eat healthy and consistent, and 20% of your week time you can indulge yourself with some wine, good chocolate of a real Italian pizza. Another way to describe this is on 5/2 scale. 5 days you will eat responsible and healthy, and 2 days you can just eat some nice garlic bread with butter, Mexican food, or whatever you feel like, in a good proportion! ;-).
In the coming weeks, I will be posting more about Orange Fast Training® and food. For now, just check this easy ‘Fast Chicken salad with dried fruit’ and enjoy it!
*There are some cases where a healthy way of eating and exercises won’t work because of abnormally conditions of the body (endocrine disorders, for example) or other kind of disease that has influence on the human metabolism.
2 gekookt en fijne gesneden kippenborst (gekookt in groeten bouillon met gemalen gember/knoflook)
1 groenten bouillon
300ml water (of genoeg om de kip te koken)
1 thee lepel gember puree
1 thee lepel knoflook puree
(1 thee lepel kurkuma optioneel)
2 soep lepel blank rozijnen
2 soep lepel gedroogd cranberries
150g Eikenbladsla (of de sla dat jij lekker vindt)
1 thee lepel appelazijn (of op smaak)
1 thee lepel olijfolie (of op smaak)
1 1/2 soep mayonaise op yoghurt basis of light
Peper en zout op smaak
Kook de kippenborst in het water met groenten bouillon, de gember en knoflook puree (en als jij wilt met een beetje kurkuma). Als het klaar is, snijd de kip fijn (of op een manier dat jij als salade kunt eten. Niet te grof!)
Meng de kip met mayonaise. Voeg de cranberries en blanke rozijnen toe. Eventueel peper er bij.
Zet de kipsalade op een boord en gaarne het met de Eikenbladsla en de tros tomaat in kleine stukjes. Bestrooi de azijn en olijfolie over de tomaat en sla. Als laatste bestrooi een beetje zout (optioneel) op smaak.
Jouw lunch staat klaar! Vol eiwit en vitaminen. Als variatie kun jij stukjes gedroogde pruimen gebruiken in plaats van blanke rozijnen en cranberries.
P.s.: De gember puree en knoflook puree kunnen ook kant-en-klaar zijn. Jij kunt extra komkommer toevoegen of het a part serveren met olijfolie, peper en zout. Eet Smakelijk!
Do you want the English version of this recept? Just send me a e-mail! firstname.lastname@example.org ;-)
5 GREAT BENEFITS FROM HIIT (High intensity interval training) THAT EVERYONE MUST KNOW! BUT THERE ARE MORE!
Hallo dear friends!!!!
Last week I brought to you 3 researches about High Intensity Interval training for adults, kids and how to use green tea for fat loss.
Now I just want to make you even more aware of some great benefits that you can have besides training in less time and having great results. You will probably understand why performing burpees and sprints for a few seconds can improve your health. Next week, I will post some options of exercises (Orange Zone Training exercises) that will make you want to start as soon as possible!
1. Improve aerobic capacity
According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. But the question is: How to do the right intervals? How long should I perform it? And how many times? It will depend of your goal, but you will ALWAYS have results if you do it right. If you want to improve your cardio endurance and you don’t have too much time, you can run just 15 minutes, instead of 1 hour endurance running!!!!
EXAMPLE: 5 rounds (tabatas) of 1x2: 1 minute in a fast speed, and 2 minutes to recover, 5 times = 15 minutes.
2. It really gets fat loss results
According to research done in the Montreal Heart Institute Cardiovascular and Prevention Center (ÉPIC), University of Montreal, Canada, 2014, HIIT training induced a greater decrease in weight, BMI and waist circumference and improves your exercise capacity. And this research was done with patients with hart instability (myocardial electrical instability). Usually you don’t have to do too much.
EXAMPLE: With 3 to 5 minutes a day, 3x a week for 8 to 12 weeks can give you a great results. You must not forget your healthy way of eating; this will help you a lot! But I will talk about that in another blog.
3. It can be done everywhere
Your focus is to get your heart rate at 80% of his capacity. You can use a heart rate monitor to find out this limit or simply pay attention if you get out-of-breath after performing the exercises. If during the training and a few minutes after the training you feel like that, then you are there in de HIIT orange zone! For you to achieve that you don’t need dumbbells or extra equipment, you just need a room where you can perform the exercises you choose.
EXAMPLE: Just think about performing some burpees, and planks with stationary running. You will probably be able to do that on your living room, your garden, in the hotel of even next to your bedroom.
4. You will increase your metabolism
Exercises stimulate production of your human growth hormone (HGH), but HIIT stimulates production of HGH more that 400 percent during the 24 hours AFTER YOU FINISH your training. HGH is responsible for increase caloric burn for a long period of time and also slows down the aging process. Aren’t those enough reasons for you to give HIIT a try?
5. It brings freedom and more time to enjoy life!
We all know that family, friends, hobbies, a nice dinner, a delicious chocolate and a special wine are things that make us enjoy life more! So, do you think that you will spend only 5 to 10 minutes per day to get you fit to enjoy all of that? Yes, that you will! And that is true! It will takes a well-balanced diet and a good HIIT training for 5 days a week. The other 2 days you will take as ‘rest day’ to enjoy life, people and… your favorite wine, desert, chocolate or pizza!!!
If you want to know more how to perform HIIT Training, just send an email to email@example.com, with the subject: Orange Fast training.
De Vries, Marije. Fitness bijbel voor vrouwen; voor mannen. Ronde Tafel SU De, 2014.
Hier klikken om te bewerken.
3 Important researches that prove that you can get fit in less time (for you and also for your kids)
1 - Interval training and fat loss; 2 - The effectiveness of drinking green tea for fat loss, and 3 - The positive effect of interval training for overweight children!
Now ladies and gentleman, years ago (around 1997) when I was studying and training about interval training and how to perform exercises to get muscles (no… not to be an Arnold Schwarzenegger, but just to get some nice muscles and to prove that my training really works!), it took me almost 3 months of training to get my BMI (body mass index) from 26% to 16%. That is a LOT for a woman. In other words, I lost fat and gained more muscles, and strong muscles hold and can prevent joints and articulations problems.
Maybe you think: I don’t want to get muscles I only want to be healthy, and I don’t want to spend hours in a gym of not even one hour exercising!
GOOD NEWS!!! To get healthy and have healthy muscles CAN TAKE MUCH LESS TIME THAN YOU THINK!!! AND YOU DON’T NEED A GYM! (But yes, you must learn how to awake de ‘discipline’ in you and a trainer/couch will make that easier and safer). And you don’t have to train for almost 3 months, 5 days a week, 2 and ½ hours a day, as I did years ago! Lucky you!
JUST CHECK THIS OUT: