How to burn the extra fat that you accumulate during your summer holiday? (PART 1)
There are many ways, here a few of them:
- Moderate-intensity continuous training (Aerobic training: 40min. to 1 hour running)
- Sprint Interval training (SIT)
- High intensity interval training (HIIT)
- Endurance training
- Strength training or a combination of two of more from those training. But before someone starts any physical activity, it is important to make yourself the question:
WHAT IS THE MOTIVATION THAT BRINGS ME TO DO EXERCISE?
And another question that comes with the preview one is, and will definitely able you to lose your extra (and not welcome fat), is:
CAN YOU ENJOY TO DO EXERCISE?
No matter what you do, your success in losing weight (of getting in shape) depends on your motivation and enjoyment to do exercises, and of course having discipline for the ‘blue’ days.
How to get yourself a great motivation so you can start working out after a long holiday? The answer is simple:
WHEN YOU KNOW THAT WHAT YOU DO WILL GIVE RESULTS!
Knowing that the training you choose can make you to achieve the goals you are looking for then the next step is a ‘pina-colada’ of motivation and a few weeks of discipline.
It is well-known that the first 7 days of a training and/or diet are the most difficult ones (for the average people).
So another important thing is being realist about each phase of your training. That will keep you going and your moods swings will be accepted (but you should not listen to them very often).
I will proof to you scientifically that your training will works, when you combine with the things above.
Let’s put my example:
As a fitness professional, personal trainer and bootcamp trainer I must use a training that will bring my clients to achieve their goals. And I will tell you that you don’t need to work as hard as I did! From 1997 until 1999 when I trained hard just to achieve my 14% fat percentage and keep my muscles lean and feminine (No I was not a professional bodybuilder),my goal was to be able to train people that we see in real life, so I wanted to achieve what most of man/woman want: lose fat and feel good). So I became my own experiment. But yeah… I confess that I did a bodybuilding diet: eating 5 until 6 x day, every 2 ½ of 3 hours: carbs, protein and vegetables.
Unfortunately, normal people don’t want to follow a strict diet neither spend their lives counting calories. People want to exercise and be able to enjoy food and life. So do I!
Back in 1999 when I worked as a Personal trainer and Fitness Coordinator it was clear that another important factor to choose the best training is TIME and HAVING A GOAL!
DO YOU HAVE TIME TO TRAIN OR DO EXERCISES?
- Choose a sport of workout that you really have enjoyment doing it, and try to get the best of yourself and set your goals. And if you don’t know what you like, at least TRY ONE!!
DON’T HAVE TOO MUCH TIME FOR FITNESS?
- …but you still want to see results, there is also a type of training for that.
Since 2016 when I started training people again after 8 years of being a mom, and training only myself, I knew what kind of training and eating I had to follow to be able to lose fat and feel good. But I also knew which kind of training I will put together to get the maximum results of my clients.
It is nothing new, but it gets more and more popular because our lives get more and more accelerated.
I put together HIIT (High Intensity Interval Training) and SIT (Sprint Interval training) and I call it –
ORANGE FAST TRAINING
ORANGE – the goal is to train as near as possible of your orange zone, around 80 to 90% of your MHR (maximal heartrate). Why? That will give you a burst in your cardiovascular condition, it will release many hormones that are fundamental for fat loss and it will have a positive influence in your secretion of insulin. Next to those are many others that you can read in one of the links of scientific research.
FAST – it is a short training and your goal is to do each exercise in the right and safe position as fast as you can. You can finish it in 4 of 14 minutes. It is up to you, your level, and the time you have available to do your training.
TRAINING – it is not a fitness class. It has a progression from EASY (short intervals with pause between sets) to DIFFICULT (pause only between tabatas and not between sets). It is important to say that a beginner would be able to do a ‘difficult’ circuit, but in a slow tempo (this is the learning phase).
In our Boocamp4life training we start with a few sets of short sprints that can vary from 10sec until 30sec. Every 3 weeks the resistance is increased (in case resistance bands are used) of the number of sprints. In the group of people that I train (woman and man from 25 years until 60 years old) it seems that for those that also do another sport, every week doing a session of OFT plus SIT can be too much. For those I recommend only de OFT strength training and not the OFT cardio (SIT) .
For other participants that do OFT 2x to 3x a week it has been a big change in their body shape, their body fat has drop and they feel much more energetic.
Since april 2016 OFT has been very successful in our 1 hour Bootcamp4life training. Because it takes only a few minutes and in fact people can quickly see the results in their cardio-vascular performance, for example: going up on a stairs of simply running to get the train on time without feeling like dying. Besides that they can do the training at home with the OFT video workouts.
But there are others metabolic and hormonals results that we cannot measure but we take advantage of them in our daily life.
In 2005 researchers proof that HIIT and MCIT (Aerobic training) can give the same results, with the difference that you need much less time for HIIT. That’s why HIIT is so popular and people can easily integrate it in their busy schedules.
And as I promised:
- Here one of the scientifically proof from the year 2017, that HIIT and SIT are also efficient trainings that you can use not only to lose your summer holiday extra kilos, but to give you a new way of getting in shape and feel good. This research from James Madison University, in Virginia, USA, was a pilot study made with inactive and obese woman.
The next article demonstrates that HIIT in 6 weeks training (3 x week) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.
Part 2 – I will talk about: EATING after holidays!
It must be coherent with your lifestyle and realistic. It must be something that you can ‘easily’ follow and enjoy.
See you then!
Bootcamp4life is an outdoor sport and training located in Arnhem, in The Nederlands.
LOSING WEIGHT – STAY IN SHAPE – EAT BETTER/LIVE BETTER, WHATEVER YOU ARE LOOKING FOR, JUST READ ABOUT THIS PERSONALIZED INDIVIDUAL PREDICTOR
As fitness professional I am always looking for new researches in the field of training, exercises, food, lifestyle and psychology.
What most of us doesn’t know is that most researches that we see today were done two to three years ago. But that doesn’t make them obsolete, but it makes them trustworthy.
There is a very eye opened results about dieting according to a big medical research done by doctors, specialists and biologists from Weizmann Institute of Science, Rehovot, Israel and from Tel Aviv University, Israel. This research was first published in 19 November 2015. They measure the glucose levels van 800 people in response of 46,898 meals.
What they now can affirm: “that a prescription diet, no matter how good it is, it won’t work the same for everyone”.
Of course! You may say, but it is not because one diet is better than the other! It is because every one of us is UNIQUE! And we react differently to each diet because all of us has a different ‘microbiome’ (= trillions of bacteria that live in the gut and differ wildly from person to person).
-Here is what Eran Segal en Eran Elinav of the Weizmann Institute of Schience in Israel told TIME in a joint email about their findings:
"However, based on our study, another possibility is that people are in fact compliant but that the dietary advice that we are giving them is inappropriate."
"We believe a take-home message for people from our work is that if a diet did not work for you, it may be the diet’s fault and not your fault,"
So you can think about all special foods, intermittent fasting, low carbs diet, protein diet and so on. They can work! But all depends on WHO YOU ARE ON INSIDE, and that it will give a different response to each diet. Maybe you get a bit nervous right know, of even demotivated, but this is AMAZING NEWS!!!
Of course: less processed food, less sugar, the right fat (and in the right proportions), exercises, the right time (and the right amount) of sleep and less alcohol it will provide us a healthier body, but this is not all.
What comes next?
Well according to Segal and Elinav they are busy creating algorithms that will be able to predict how a person’s blood sugar would respond to the food they eat. And here it is what will come next, according to them:
“We showed that the comprehensive profile that we measured can be used to achieve and design personally tailored diets”
“Our vision is to be able to derive predictions and personalized diets using a small set of inputs that people could fill out in questionnaires and a single microbiome sample. We believe that this is both achievable in the near future and that would be cost effective”.
In a practical ways, what that could mean to us: that every nutritionist and diet consultant in the future would use this Personalized Nutrition Predictor; OR questionnaires; OR microbiome test will be available for us thru our medical insurances.
(This variation is lighter and also delicious!)
4 eggs (use only 2 eggs yolk and 4 eggs white)
4 ripped bananas
¾ cup of almond flour
¼ cup of flaxseed (light grounded)
½ cup of grounded dried coco
1 whole apple in small pieces
1 tablespoon of cannel (of according to your taste)
80g dates paste (of make a paste with 8 to 10 dates and 2 to 3 spoons water)
7 to 9 pecan notes in small pieces (not grounded!)
Baking powder (16 grams – something like 1 tablespoon)
(1 cup is approximately 200ml/220ml)
Mix de bananas with the eggs yolks and eggs white until it becomes a kind of smoothie. After that mix the rest with a wooden spoon (of a big spoon): almond flour, flaxseed, dried coco, the apple in small pieces, cannel, pecan notes and dates’ paste. Make sure you mix everything good and after that stir the baking powder gently until it is absorbed.
Grease a 26/28cm cake pan and bake it in 180C hot-air-over (with ventilator) for approximately 35 minutes or until it is brown.
* In this recipe I used only apple but you can also use other fresh fruits as peach of plum instead, or mix them al. I like to mix 1 apple with 4 fresh red plums.
* After the cake is ready, you can decorate it with your favoratie yogurt and fruit as topping! For the photo above I used soya/coco yogurt with fresh strawberries.
* For the Vegans, try to change the eggs for flaxseed. 1 egg = 1 tablespoon flaxseed + 3 tablespoons of water. But you have to let the flaxseed approximately 30 min in water, and after that you can put it in the recipe.
In zulke warme dagen is het toch lekker om een koude en gezonde salade te eten die jij snel kunt maken!
200g spelt pasta Penne
50g gedroogde tomaat in olijfolie of in zonnebloemolie
1 pakje light mozzarella
1 1/2 soeplepel pesto Tortuffo
1 soeplepel gebroken lijnzaad
200g baby spinazie of gewoon een zachte sla
Breng het water aan het koken met een beetje zout, daarna giet je de spelt pasta in de pan en strooi je een beetje olijfolie of zonnebloemolie. Laat het koken zolang het nodig is voor de salade, af en toe roeren, giet de pasta af en was het met koud water. Voeg de gedroogde tomaat in kleine stukjes en de mozzarella ook in stukjes. Meng de pasta met de pesto Tortuffo en daarna voeg de spinazie toe. Als laatste bestrooi het lijnzaad en een beetje peper aan smaak. De hoeveelheid is voor 2 tot 3 personen.
Smakelijk eten! ;-)
Some DO’S AND DON’TS – ABOUT LOSING WEIGHT and STARTING A FITNESS ROUTINE that we all seem to know about it, but we tend to NOT pay attention.
Before start talking about Orange Fast training (a training that uses High Intensity Interval training to achieve your goals), I just realize that there are the ‘do’s and don’ts that must be reviewed.
Unless we have a memory capable of remind us of all our weekly appointments, we will probably need a normal paper agenda or a smartphone agenda (that we really use).
No matter what is our profession, work, gender or age we will probably need a ‘device’ to help us go thru the week and not forget our assignments.
This ‘device’ can be a simple agenda or notebook where we can write what to do and when to do. This way we set priorities and it gives us time to prepare for the second step.
At this same way we can plan our training! If we don’t plan, soon or later we might miss it or stop doing it.
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! email@example.com ;-)
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 firstname.lastname@example.org, 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:
When you decide that you will be in bed for more 5 minutes, it can take you even one hour until you realize you are too late for your appointment. Then your day just started the way you really won't enjoy it so much (probably!). I will give you 5 reasons for morning exercises (no... not in your dreams), so you will have next time more motivation to use those 5 minutes to get yourself ready for a great day!
1. Gives you alertness and a feeling of 'going for the day'
It is proven that a lot of hormones in our brain are release that will makes us feel more alert and focused. And that can save us a lot of mistakes thru the day.
2. Gives you more 'brain power'
You brain gets more oxygen and that can make you do your work easily and it gives you a sensation of 'freedom to think' .
3. Gives you more mobility and helps to prevent cramps
Your muscles are ready to almost every movement that you will make thru the day. It can gives you more flexibility and suppleness.
4. Gives your heart a good start
If you do strength exercises or running training, your heart will react much better for suddenly and unpredictable movements.
5. Gives you a great feeling that can 'contaminate' others
Most of the time we get in a better humor after morning exercises and that can gives you and people around you a very pleasant day!