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.