High-intensity interval training (HIIT)


Weight loss is a huge topic in today’s world. There are many theories that go with the topic of weight loss, some including:

  • “Super Diet Pills”
  • “Insanely Expensive Cardio Machines”
  • “Tedious long distance running”
  • “Ab-Machines”

None of these are effective ways of losing body fat.
The best way to lower your body fat is not to do cardio! Or ridiculous amounts of crunches.

That’s right cardio will NOT help you!

FWG uses HIIT with combined Weight training to get you started in the right direction.

What is HIIT? HIIT stands for High Intensity Interval Training, and although it is high intensity you don’t have to be in top-notch shape to start this program. All you have to do is push yourself into what we call the super-aerobic zone.

Let me explain to you how HIIT works.


After looking at this chart you can see that a moderate level (running / jogging) will burn 55% fat. (You may think this is good but I will explain why it’s not.) Then notice that high intensity training reduces your dependency on fat and dramatically increases its dependency on carbs. This is a good thing.

The reason why: The purpose of cardio exercise is to use up all your energy from fat. Once again this may sound good, but you’ve never viewed it this way: After burning fat and using it as your main source of energy your body starts to rely on fat for energy and after working up tends to build up MORE fat for the next time you exert yourself. All that cardio for nothing? Yes… It’s to bad you didn’t find our site earlier.

The HIIT Carb burning theory: Well the carb theory isn’t very hard to do. All you need to do is get into your “Super-Aerobic Zone” and you’ll be burning carbs like never before. This allows your body to use carbs as your main source of energy, not fat. How does this help? Well although you may not be burning as many calories during your HIIT training it’s the “after-workout” effects that you’re looking for. After work outs HIIT is proven to:

  • Boost your metabolism up to 24 hours after HIIT.
  • Increase levels of growth hormones
  • Maintain a healthy level of testosterone
  • Prolong negative aging effects
  • Loose fat 9x faster than cardio
  • Improves Cholesterol Levels

Another topic on weight loss

I didn’t want to exclude in the vital importance of weight training.weight training Weight training is by far one of the best ways to increase your metabolism. Do you ever wonder how body builders stay 250 pounds with less than 6% body fat?

The answer is weight training. The more lean muscle you pack onto your body the higher your resting metabolism is going to be. In general you want to do compound workouts,(dead-lits, squats, bench-press) working all the larger muscle groups. Compound movements build the most muscle. Not only that, but they increase strength & metabolism.

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This is a great way to loose

justin's picture

This is a great way to loose weight and I highly recommend it to anyone who's looking to get ripped without loosing muscle.

What an amazing chart! I

Marissa's picture

What an amazing chart! I love it, and since I'm losing pregnancy weight I needed something like this!
Marissa -
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Sorry I must be dum! What

Angeleyess's picture

Sorry I must be dum!

What you are saying is that I should stop doing Cardio work outs and start doing more weight training to loose the weight?


If you want to increase

Derlierprossy's picture

If you want to increase muscle mass and don’t have problems keeping the fat off, HIIT may make sense - if you are a body builder, even more so. Adding a few HIIT sessions to your regular cardio workout is not a bad idea either, but don’t do both types on the same day unless you plan to try out for the Olympics.

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You will also notice a

Derlierprossy's picture

You will also notice a paragraph on the page that relates to making your own HIIT videos and earning a little pocket money for doing so! I am in the process of creating a database of HIIT videos, tutorials, timers, e books, charts, calculators and whatever else can help you on your HIIT quest, and as a result I will pay good money for exclusive (that means it can’t be on you tube already!) videos of you doing your HIIT, on any cardie machine, for any interval ratio, any country, anybody!

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High Intensity Interval

Derlierprossy's picture

High Intensity Interval Training (HIIT) burns a larger number of total calories than low-intensity exercise, and more calories burned results in greater fat loss. While engaging in High Intensity Interval Training (HIIT), the majority of calories burned will come once you have stopped finished workout. High Intensity Interval Training (HIIT) works because High Intensity Interval Training (HIIT) increases the body's metabolic rate.


The way that you do one of

Derlierprossy's picture

The way that you do one of these workouts is to string all of your exercises together and do it as one long set with very little time between exercises. You do this one long set and then take a rest and then do it all over again. This is the exact method that Tom has talked about in Burn the Fat and is the way to have a quick but very effective and very intense workout. I used to hate spending an hour training everyday and now I train my body in only 30-40 minutes instead. Nice time saving and I feel like I really worked hard after I am done.

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There are many ways to loose

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A good beginners interval

Derlierprossy's picture

A good beginners interval training program is the walk-jog interval training. Start out with a 1 minute walk / 1 minute jog session and repeat for as many times as possible. As you progress, you can use a 30/30 routine where you walk for 30 seconds and the jog for 30 seconds. You can perform this anywhere. If you would like to make it a little harder, find some hills where you can perform it. Perform this routine from 2 to 4 times a week or more until you are able to progress to the intermediate level.

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There are many ways to loose

ammar's picture

There are many ways to loose weight like proper diet check and effective workouts. These help you keep your extra flabs in control.
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After hunting at this

davidhussy03's picture

After hunting at this interpret you can see that a limited story (squirting / jogging) present blemish 55% fat. (You may cerebrate this is saintlike but I module justify why it's not.) Then note that broad degree grooming reduces your dependency on fat and dramatically increases its dependency on carbs. This is a good thing.

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A HIIT session consists of a

Derlierprossy's picture

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity.


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