In preparation to write this blog, I asked her ... How can you get more lean when you only have 30 minutes a day to spare? Here is what she had to say...
There is always so much controversy as to what will make a person "more lean" and that is the quest of most individuals is that elusive lean body. Becoming more lean or fit encompasses many elements with diet being a very large part of the process but so much emphasis has been placed on diet lately that the proper exercise to promote lean muscle mass has lost much of its importance.
As many of us have limited time in which to bring about change in our bodies it is up to us to engage in activity that will promote the most optimal use of this time. In my experience both with competitive weight loss and with training others, I have found the following important elements to be vital when one has limited time to exercise:
1. High intensity interval training or HIIT. This is a form of cardiovascular training that incorporates short bursts of high intensity, fast, exertion effort followed by a more steady state to allow the body to recover. For example, an individual using this style of training would run all out for one full minute, then back down and run at a light jog for 2 minutes. HIIT should be begun at this interval for 20 minutes then increasing the total exercise time gradually to 30 minutes over a period of 5 weeks. There are different ways in which to vary the intensity to accommodate beginners or advanced individuals. Beginners can alternate work-recovery periods with a light jog as "work" and a walk as "recovery". Intensity can gradually be increased. Advanced individuals can change the ratio of work-recovery from one minute of work, two minutes of recovery to one minute work, one minute recovery and gradually up to one minute work, 30 seconds recovery. HIIT can be practiced on any kind of cadio equipment.
2. Strength training or more commonly known as "weight lifting" is often misunderstood. Often people avoid this type of exercise as people think they will "bulk up". Speaking from experience as an individual who strives to gain muscle for competition it is very difficult (especially for a woman ) to do this. In fact strength training can be effective in developing lean muscle mass and compliments your cardiovascular training and vice versa, making each more effective. Strength training done with light to moderate weight and high repetitions can reduce inches and increase resting metabolic rates. As the body tightens and tones it also increases in strength all benefitting weight loss. Strength training takes as little time as 30 minutes and needs not involve more that 2 body part (ie shoulders and abs, or back and triceps) and can be done 3 times a week along with HIIT.
This sounds like a pretty easy plan, and most of us can find 30 minutes to spare. So, what do you think, is this worth a try? I think that this is something I can do, and I challenge you to give it an honest try, all you can see is results!
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