Train Smarter Burn Fat Faster

There’s a new work­out on the block and it’s liit

Women's Health (South Africa) - - CONTENTS - By Jen Ator Pho­to­graphs by Cathrine Wes­sel

YOU DON’T HAVE TO KILL YOUR­SELF AT THE GYM TO GET KILLER RE­SULTS. IN­TRO­DUC­ING LIIT – LOWER-IN­TEN­SITY IN­TER­VAL TRAIN­ING – A NEW KIND OF WORK­OUT THAT BUILDS STRENGTH, BOOSTS YOUR ME­TAB­O­LISM AND TORCHES FAT. ALL WITH­OUT BURN­ING YOU OUT

Our overly packed sched­ules make us crave ef­fi­ciency in ev­ery facet of our lives, espe­cially when it comes to fit­ness. So it makes sense that HIIT work­outs (high­in­ten­sity in­ter­val train­ing) — al­ter­nat­ing bouts of all-out ef­fort with pock­ets of ac­tive re­cov­ery — have flooded ev­ery cor­ner of the main­stream ex­er­cise scene. Put on the map by decades of re­search and lever­aged by elite ath­letes look­ing to per­form at their max ca­pac­ity, HIIT can be a great tool for fat-burn­ing... But there are some down­sides to the all-out-all-the-time ap­proach.

“There’s this no­tion now that get­ting fit and healthy has to feel hard if you’re go­ing to make mean­ing­ful progress; oth­er­wise, you must be do­ing some­thing wrong,” says Eat. Lift. Thrive. author So­hee Lee, a cer­ti­fied strength and con­di­tion­ing spe­cial­ist and sports nu­tri­tion­ist. “My job is to con­vince you to take things slower and help you nav­i­gate the mid­dle ground.” That’s be­cause too much max ef­fort can ac­tu­ally negate the ben­e­fits – and in­crease rates of in­jury, burnout and frus­trat­ing weight-loss plateaux. En­ter our new favourite acro­nym: LIIT (lower-in­ten­sity in­ter­val train­ing). This mo­dal­ity isn’t slow or easy: you’ll still feel your mus­cles burn­ing, but you won’t be wheez­ing or tempted to throw up. Be­cause in­stead of re­quir­ing you to go as quickly or in­tensely as you can, LIIT work­outs in­ter­sperse strength-train­ing in­ter­vals with longer rest breaks (think min­utes, not sec­onds) with the goal of ex­e­cut­ing each rep with laser-fo­cus and per­fect form. Ex­perts agree it’s one of the safest and most ef­fec­tive ways to build and main­tain lean mus­cle mass (key for stok­ing your fat-burn­ing po­ten­tial long-term!) and our to­tal-body plan here, cre­ated by Lee, de­liv­ers just that. Do this cir­cuit two or three days a week on non-con­sec­u­tive days. Start­ing with the first ex­er­cise, per­form all reps and sets as in­structed, then com­plete each su­per­set in or­der. You’ll get stronger, re­cover faster and feel fresher. Talk about stream­lin­ing.

YOU’LL NEED: DUMB­BELLS, BENCH, MINI RE­SIS­TANCE BAND OR THERABAND.

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