Burn calories and fat hours after your workout - When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.


No equipment necessary - HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.


Lose fat and not muscle - Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.


Choose your own workouts - The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout. You can bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.


Good for heart health - They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.


Challenging - HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

The Benefits of High Intensity Interval Training (HIIT)

Burns calories and fat in a shorter period of time HIIT is great if you short of time for a work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour, so that lunchtime workout is possible after all.


Effective energy use - HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively


Boosts metabolism - The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout. The excess amount of oxygen consumed helps increase your rate of metabolism from approx 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.


Alcohol & Weight Loss

So what’s the harm in having the occasional drink? According to the government guidelines  it’s ok to drink a couple of units a day, a small glass of red wine even has health benefits, or so we’re told.


This article isn’t about the the Mediterranean diet or if red wine will make you live longer. Nor is it about the effects of excessive drinking and alcoholism. Everyone knows alcoholic drinks contain calories, a large glass of wine (250ml) can contain 230 kcal and a pint of beer even more. Not everyone is aware of the effects alcohol can have on their body and how the calories are used.


Empty calories

The first point is the calories from alcoholic drinks are empty. Wine, beer and spirits contain little or no nutritional benefits, in addition, alcohol depletes and inhibits the absorption of vital nutrients, including vitamins. So you may not be reaping all of the benefits from the healthy food you are eating.



Alcohol gives almost twice as many calories as protein and carbohydrates

One gram of protein or carbohydrate gives four calories, one gram of fat contains nine calories. One gram of alcohol gives seven calories, almost twice the amount of protein and carbohydrate and almost as much as fat. We all know too much fat in our diets is bad, many are also watching their carbohydrate intake but then consume a glass of wine with their ‘low-carb’ dinner.


Appetite Stimulant

It’s not just that the alcohol may lead to poor food choices, but it also may cause you to overeat. Have you ever noticed your appetite ramp up a notch after you’ve had a few drinks? This is partly due to low blood sugar, which occurs because your body is so busy breaking down alcohol it’s not releasing sugar into your blood. This is why you’re queuing for a burger and fries after you’ve been out drinking despite eating earlier. This continues the following morning, the low blood sugar means you’re starving and desperate for a ‘full sugar’ coke.


Using the calories from alcohol

Once the alcohol is consumed these calories take priority as fuel in the body over other fuel sources (like your love handles you’re trying to lose). This is because the by-product of alcohol metabolism, acetate, is toxic. So when you drink alcohol, fat burning stops until your body has burned off the calories from the alcohol. You’re effectively postponing any fat-burning every time you consume alcohol, not great if that’s the reason you’re working out and watching what you eat. Worse, if you reach your daily calorie intake from alcohol, the food you have eaten will then be stored as fat, undoing all your hard work.


As a personal trainer I’m not one for saying you can’t eat this or you can’t drink that. I’m not going to preach, just be aware of what you consume and the effects it has. You work hard, enjoy the little rewards.

Terms & Conditions

be sociable