How to get fitter when you 'haven't got time'
- Lizzie M
- Feb 14, 2019
- 7 min read
Now, a massive excuse that I often hear from clients in this day and age is 'I haven't got time to train'. I get it, life is busier than ever, so rather than busting your ass for hours in the gym I have come up with a solution that make that excuse a load of BS.
Here are specific methods that you can use with MMM- Maximal Movement with Minimal time. Yes alas there are more ways now where you don't like me ;-)
Of course, we all require a mixture of different training modalities and protocols to keep our fitness and health up to scratch so we achieve amazing results, but for now I'm going to hone in on HIIT training to show you you don't need much time OR equipment
Are you ready to take massive positive action on your health and fitness goals?
Celebrating the OFFICIAL launch of my online training program called Warrior Fit. Im going all out and throwing a 48hr SALE!
Although to show you my absolute gratitude for being loyal followers on my newsletter list, Im going to let you in on the deals before letting the rest of the globe my exciting news.
Be quick this is an opportunity only for the first 10 action takers and/or those who jump on these amazing deals within the next 48Hrs.
Are you super keen but have doubts or questions about the course? Then email me here bodywizeaustralia@gmail.com and I can help run through these with you don't miss out!
HIIT YOUR TRAINING, WITH TABATA STYLE INTENSITY
HIIT (High Intensity Interval Training) has been around for donkey's years, however you've probably noticed it's currently under the spotlight in the media due to the positive benefits it produces within a short space of time.
Quite often, a massive goal for the regular exerciser is often to 'burn' as much fat as possible (AKA promote skeletal muscle fat oxidation,) which means participating in this type of training has resulted in improvements to body composition Racil et al (2013), specifically showing a reduction of visceral fat from participating in HIIT based programs (Hottenrott et al 2012).
Smart endurance athletes in competition, also opt for this type of training due to carbohydrate sparing for performance purposes. Many of us are also time poor, therefore once you entertain the thought that you could supersede the number exercise benefits of a moderate one hour training session by miles, in only 240 seconds, the sheer nature of this training becomes even more appealing, Babraj et al (1995).
It is fascinating that HIIT training adapts both our anaerobic and aerobic engine at the same time. HIIT training has also been proven to be beneficial for health. For example, HIIT lowers insulin resistance and results in a number of skeletal muscle adaptations which enhances skeletal muscle fat oxidation plus improves glucose tolerance.
Boucher suggests that regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. Emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.
WHAT THE SCIENCE SAYS.......
Trembly et al (1993) studied the the impact of two different modes of training on body fatness and skeletal muscle metabolism within young adults who were subjected to either
a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). Despite its lower energy cost, the investigation showed that the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. Also, when corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program.
The most infamous HIIT programs is known as Tabata, and this is protocol is named after the scientist who discovered a specific HIIT protocol which reaped maximum benefits and has simply taken a trend from there.
Back in 1996, Tabata et al, evaluated the effect of two different protocols on anaerobic (without oxygen) and aerobic capacity (with oxygen) in subjects. The first protocol consisted of a 6 week moderate intensity training protocol (70% of max oxygen uptake 60 mins for 5 days per week) upon anaerobic capacity using a cycle ergometer. the results of this study showed that the effects of this training, were that, the anaerobic capacity did not increase significantly while VO2max increased. The second protocol, quantified the effect of high-intensity intermittent training on energy release, on seven subjects. The subject performed an intermittent training exercise 5days per week for 6 weeks. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%.
In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
Siije et al (2012) evaluated the effects of a high intensity interval training (HIIT) program on the body composition, cardiac function and aerobic capacity in 60 overweight young women aged 19-20 of a body fat equal to and in excess of 30%. The subjects were randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group. The subjects in both the HIIT and MICT groups underwent exercise training five times per week for 12 weeks. In each of the training sessions, the HIIT group performed interval exercises at the individualised heart rate (HR) of 85% of VO2max and separated by brief periods of low intensity activity (HR at 50% of VO2max), while the MICT group did continuous walking and/or jogging at the individualised HR of 50% of VO2max.
Both of these exercise training programs produced significant improvements in the subjects' body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The authors concluded that the results from the HIIT program was an effective measure for the treatment of young women who are overweight.
Now the most important info....your practical tips:
How to achieve your best body when you 'haven't got time'
There are several ways that you can apply HIIT to successfully achieve your ultimate body this summer. I tend to mix things up for my clients to keep them on their toes during our three week split routine.
1. Straight Tabata. 20s work Vs 10s rest. Involving just one exercise, either resistance or
cardiovascular based as hard as possible for 20s then rest for 10. After 8 rounds we switch exercises and continue until the training session ceases. This simple form of Tabata i would when a client is at the beginning of their three week protocol
2. Superset Tabata. 20s cardiovascular work 10s transition time (move to the next exercise) Vs 20s resistance based exercise. Taking the training from the heart and lung and then into the muscle, adds more depth to the training regime than the simple tabata above. It gets the client working harder and requires more focus, therefore I would recommend implementing this either in week4 or 5 for the unfit and 3 and for if you are relatively fit, week 2 if you are super fit. An example of this for the super fit might be. Jump lunges or shuffles followed by 10 second transition time to barbell dynamic lunges.
3. Circuit Tabata. Between 30s, 40s and 60s of work: 10-30s transition time between exercises working within a circuit. This method is super effective if you want to blast the entire body in one training session. The intensity comes from the fact that you alter the work time and this is why i often implement this method in the later stages of the three week split method. Up until now your body is only used to working within the 20s ratio, add another 20s of work and your body has just entered a whole new world of adaptation. The fat will simply be demolished.
It is important to mention that, i do not rely on this method solely as the only training modality used, for body composition changes within my bikini body challenge. I highly recommend that you build a strong aerobic and strength base for this type of training to become even more effective, this is just part of the specific formula that i have found to create the most successful changes in clients.
Remember, you can't outwit a good eating regime in the gym and this is what i will discuss next up…so stay tuned for the next part in my bikini body series.
Are you ready to take massive positive action on your health and fitness goals?
Celebrating the OFFICIAL launch of my online training program called Warrior Fit. Im going all out and throwing a 48hr SALE!
Although to show you my absolute gratitude for being loyal followers on my newsletter list, Im going to let you in on the deals before letting the rest of the globe my exciting news.
Be quick this is an opportunity only for the first 10 action takers and/or those who jump on these amazing deals within the next 48Hrs.
Are you super keen but have doubts or questions about the course? Then email me here bodywizeaustralia@gmail.com and I can help run through these with you don't miss out!
REFERENCES
Hottenrott. K. Ludyga.S, Schulze.S. (2012) Effects of High Intensity Training and Continuous Endurance Training on Aerobic Capacity and Body Composition in Recreationally Active Runners. Journal of Sports Science and Medicine. Vol 11(3): Pp483–488.
Racil G, Ounis OB, Hammouda O, Kallel A, Zouhal H, Chamari K, Amri M (2013). Effects of high vs. moderate exercise intensity during interval training on lipids and adiponectin levels in obese young females. European Journal of Applied Physiology. Vol 113,(10), Pp 2531-2540
Sijie T, Hainai Y, Fengying Y, Jianxiong W. (2012) High intensity interval exercise training in overweight young women.The Journal of Sports Medicine and Physical Fitness. Volume 52(3): Pp255-262
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.(1996) Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. Vol. 28(10):Pp1327-30.
Talanian JL , Galloway SDR , Heigenhauser GDF, Bonen A , Spriet LL (2007)Journal of Applied Physiology. Vol. 102no. 4,1439-1447
Tremblay. A, Simoneau JA, and Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism (1994). Metabolism Vol 43 (7) Pp 814-818
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