HIT 2 FIT-THE ULTIMATE FAT BURNING SOLUTION

HIT 2 FIT-THE ULTIMATE FAT BURNING SOLUTION

TABLE OF CONTENTS

Introduction.................................................................................. 6

Chapter 1....................................................................................... 8

What is HIIT?................................................................................ 8

The Science Behind HIIT......................................................................................................... 11

The EPOC Effect....................................................................................................................... 12

Is HIIT Right For You?.............................................................................................................. 14

Chapter 2...................................................................................... 16

Benefits of HIIT............................................................................ 16

Improves Oxygen Consumption............................................................................................ 17

Cardiovascular Benefits.......................................................................................................... 18

Helps Reduce Blood Sugar..................................................................................................... 19

Boosts Metabolism................................................................................................................. 20

Time Saving Features That Require No Equipment............................................................ 21

Create Customized Workouts............................................................................................... 21

Challenging And Entertaining................................................................................................ 22

HIIT Is Efficient......................................................................................................................... 23

Chapter 3..................................................................................... 25

The Essentials of HIIT................................................................... 25

What Equipment To Use In HIIT?.......................................................................................... 25

How Intense Should The Workouts Be?.............................................................................. 27

How Restful Should The Rest Periods Be?........................................................................... 28

How Long Should The Workouts Be?................................................................................... 29

How Frequently Should You Do HIIT Workouts?................................................................ 30

How To Prevent Muscle Burn During HIIT?......................................................................... 31

Chapter 4..................................................................................... 34

HIIT for Fat Loss and Muscle Gain................................................. 34

How Does HIIT Cause Fat Loss?............................................................................................. 35

HIIT And Fat Oxidation........................................................................................................... 38

Increase In Growth Hormone Levels.................................................................................... 38

How Does HIIT Build Muscle Mass?..................................................................................... 39

Metabolism And Muscle Mass.............................................................................................. 40

Chapter 5..................................................................................... 43

HIIT for Endurance...................................................................... 43

How Is Endurance Built?........................................................................................................ 44

How Does HIIT Build Endurance?......................................................................................... 45

HIIT and VO2............................................................................................................................ 46

HIIT Builds Endurance In Skeletal Muscles.......................................................................... 48

Motor Units And HIIT............................................................................................................. 49

Does HIIT Affect Qmax?......................................................................................................... 49

Chapter 6..................................................................................... 52

Common Mistakes When Doing HIIT............................................. 52

Opting For Longer Workouts................................................................................................. 53

Not Warming Up..................................................................................................................... 53

Choosing Complex And Complicated Movements............................................................. 54

Not Paying Attention To 'Recovery' Intervals..................................................................... 55

Not Being 'Intense' Enough................................................................................................... 56

Diet And Clothing Matter....................................................................................................... 57

Not Staying Determined Enough.......................................................................................... 57

Doing HIIT Too Often.............................................................................................................. 58

Choosing The Wrong Timing................................................................................................. 58

Chapter 7...................................................................................... 61

The Best Diet for HIIT................................................................... 61

Pre-Workout Nutrition........................................................................................................... 61

Post Workout Nutrition.......................................................................................................... 63

3 Day Meal Ideas..................................................................................................................... 66

Chapter 8...................................................................................... 71

Supplements for HIIT.................................................................... 71

Greens Supplement................................................................................................................ 71

Creatine Monohydrate........................................................................................................... 72

Caffeine.................................................................................................................................... 73

L-Carnitine L-Tartarate........................................................................................................... 74

Betaine..................................................................................................................................... 76

Citrulline................................................................................................................................... 77

Conclusion................................................................................... 79