VineshWay: Customized Fitness

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Popularly known as HIIT among bodybuilders.

Before you read on further, if you are new to bodybuilding or in a not so fit condition, less on stamina, this isn’t for you.

Particularly this is for guys below 20% fat, the ones above would probably not be able to carry this off unless they are Brock Lesnar.

HIIT has awesome fat burning effects, especially when combined with a keto diet can show lightning quick results.

Explaining HIIT:

HIIT is any form of cardio: Running, swimming, cycling, burpees, elliptical, kickboxing.

Only the method it is executed is really different:

In HIIT: You workout in a manner like:

10 minutes:

minute 1: 50 seconds high intensity sprint, 10 seconds rest.

Minute 2: 50 seconds high intensity sprint, 10 seconds rest.

This goes on for the whole ten minutes.

It can also be like:

Sprint 20 seconds, rest 10 seconds: Follow up for 10 minutes.

People who have heart problems, kindly keep off.

The best part about HIIT is the application can be even as less as 6 minutes after you do your workout with weights, leading into 15% extra fat burned throughout the day.

So instead of having a post long cardio session which sacrifices the muscle because the time gap noted without protein intake, HIIT can be more efficient for daily weight hitters.

And if you do a 1 hour long medium intensity Cardio on the days off, it just gets easier to burn fat.

So should you do it?

Ask yourself. Are you fit enough for it?

In case you didn’t know, 300 was the movie Gerald Butler starred in and the workout he did was called the ‘300 workout’

I read about the 300 workout in a singapore version of Men’s Health.

The 300 workout consists of 300 reps of heavy weights and functional training with tyres, ropes and the sort. WITHOUT A BREAK.

Ordinarily I love the idea of training with tyres and ropes, way better than Machines but the problem here is that Gerald Butler himself admitted on having every joint aching as he acted in the movie.

300 reps? stupid.

To a good extent it was the awesome direction which made everyone look so damn muscular and the shadowed effect too, the problem with the 300 workout is that other than being extreme it probably does way more harm for an average person than good, strain on the joints would in the long run make you lift *less* than what you could without shouting…

*ahem*

SPARTAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

moving on, such an intense workout could lead to tremendous momentary gain but here at VineshWay, things are not a pyramid, we are the stairway to heaven, we don’t believe in a downfall.

Other than which, there are other methods, tabata sets, drop sets which produce pretty good results and in all honesty Gerald Butler could’ve burned more fat 

so was it all worth it? 300 workout?

avoid it, atleast work up to it gradually if you must try it.

In the previous post, I discussed what a six pack is, now I will discuss on stuff required to get the six pack.

1.) Fat burning throughout the day (High Metabolism)
2.) Minimal fat intake
3.) considerable muscle
4.) proper cardio

note: It is not neccesarily to apply all of the mentioned ideas below, but try as many as you can to increase the speed at which results will be visible.

Several ways around it, the more you apply the better.

Lifestyle changes:
a.) Drink atleast 3 litres of water a day.
b.) Consider Trying Yoga fat burner in the workouts category in the morning.
c.) Consider fat burning substances like Green tea, try hot water with lemon extract too, boosts metabolism quite a bit.
d.) tap your feet a lot throughout the day (stupid but effective)
e.) rub your thumbs with each other for 2 mins thrice a day (refloxology)
f.) Take as many as deep breaths as possible throughout the day, oxygen helps in burning fat and deep breaths increase metabolism
g.) Avoid smoking (damages oxygen flow), Avoid drinking (other than red wine once a week)
h.) Invest in massages if you can
i.) Make sure your gym has a sauna which you can frequent twice a week.

Diet changes:
a.) Eat at intervals of 150-180 minutes.
b.) Make sure you dont mix carbohydrates and protein.
c.) The food you eat should not have oil, butter, cheese, ghee, sugar, margarine.
d.) Avoid Plain carbs as in White bread, pasta, rice, potatoes.
e.) DO NOT SKIP BREAKFAST
f.) Do not eat 150 minutes prior to going to bed.
g.) Make sure you are getting adequate protein. Required amount is 1.5 times your bodyweight (in Kilograms).
h.) Sources of natural protein include: fish, turkey, chicken, egg whites, tofu, chick peas, beans.
i.) make sure none of the above are fried, prefer boiled, roasted or toasted
j.) If you are vegeterian, Protein supplements is a good idea (Personal recommendation: ON 100% Whey)
k.) If your budget is flexible, A time released protein blend will help you lean up quicker.
l.) If you are above 18, with atleast 1 yr. of bodybuilding experience and with a good budget, lookout for NO Boosters (example: NO EXPLODE from BSN)
m.) Whenever possible, start your meal with a fruit.
n.) Raw vegetables are abundant in vitamins and can fill you up, you can use them as a meal.
o.) If you are eating out, avoid bread and eat more of the vegetables and start with a soup.
p.) If you starve, you are going to get fatter
q.) Eat slowly, till the food becomes liquid in your mouth
r.) sip in water between meals.
s.) if you are thin it doesn’t mean you can madly munch on carbs and fats.
t.) Start with a detox

Workout Changes:
a.) Make sure you are not working on just your abs, muscles burn fat and there are much larger muscle groups like lats, hams, etc.
b.) Make sure you do 20-25 mins of cardio AFTER the weight training.
c.) Warm up and cool down with stretches. Stretches result in finer muscle tone.
d.) Believe in variety, keep shocking your body to get quicker results.
e.) Don’t go slow, go at a medium-fast pace but KEEP YOUR FORM INTACT
f.) Make sure your cardio is kind of complicated with inclines, speeds as high as you can maintain
g.) Don’t use machines: My personal opinion
h.) Try to include equipment which forces balance such as a resistance ball, a medicine ball.
i.) Make sure you do 10 pushups daily and as often as you can with a very fast form.
j.) take proper rests but make emasure they dont exceed 40 seconds.
k.) try things like kicking and skipping at home whenever you get the chance.
l.) Keep pushing your limits.