Hi all! Thank you so much for your encouraging words on the new layout! I made a couple other additions to the site including a feed at the bottom from Digg.com where I’ll post articles I’ve found that I think are interesting/useful. I’m also working on updating my Nutrition/Recipe page to make it more organized. Oh and I know the search bar is missing, something that has already got in my way, so hopefully I’ll be able to get that in soon (the widget isn’t working, grr).
FITNESS
When I went out last night for my friend’s birthday, not too surprisingly, I ended up getting into a conversation with a classmate about fitness & nutrition. He asked the best form of cardio to lose body fat. I of course quickly responded, INTERVALS. But why? I gave an extremely simplistic answer, but realized a more in depth answer would probably be useful for everyone.
HIIT It!
What is it?
HIIT, stands for High Intensity Interval Training, and studies have shown it to be more beneficial for fat burning. Intervals can be done for speed or resistance (depending on your cardio outlet), are general done for no longer than 30 minutes, and involved alternating between high and low intensity. The about of time for high & low varies, but a 1:2 ratio is pretty standard. For example, here are a few of my usual HIIT workouts:
Treadmill: 1 minute jogging at 6.0mph, 30 seconds Sprinting at 9.0 mph. Repeat for 20-30 minutes
When you’re first getting started, you could even add a 3rd speed, i.e. 1 min jog, 30 sec sprint, 1 min walk, 30 sec. sprint..
Elliptical: 1 minute at resistance 6, 30 seconds Sprinting with resistance at 15
Your objective is to see fluctuations in your heart rate. This is one of the reasons I always where a heart rate monitor when I workout. For the high intensity portions you’re aiming to be over 80% of your max (go here to calculate your max).
How does it work?
The changing levels of intensity aid in improving both anaerobic (“without oxygen,” source of O2 energy for activities up to 1 minute) & aerobic (“with oxygen, ” source for 3-4 minute time frame) endurance, resulting in a metabolism boost. The low/medium intensity period allows you to really push it out for the high intensity. Increases in energy output of course results in burning more calories, while heart rate variations cause your body to release more growth hormones, catecholamine & other chemicals that increase calorie burn both during & after exercise. Research has also shown that HIIT burns adipose (fat) tissue more effectively than low-intensity cardio.
More Benefits
Basically it’s fat burning without muscle burning!
Sources: (Alan Aragon Interview, Muscle Media)
Frienemy
Yeah, I’ve decided the treadmill is my frienemy. I love the sweat it works up, I love how my heart rate sores, and I love the intensity of a good HIIT session.. but it’s a struggle, I get bored :/ I guess for me it’s just one of those, ‘if you want it bad enough’ sort of things, gotta do it to see the results I want! Today I did a 2o minute Treadmill HIIT session with a 5 min. warm-up & warm-down. For weights I worked Shoulders & Glutes, supersetting exercises. As far as upper body work, shoulders are by far my favorite to work 
NUTRITION
I am on a total Protein Yogurt kick! It’s all I seem to want lately. This morning it was 6oz plain Greek Yogurt + 3/4 scoop PB Protein Powder + dash Stevia, topped with crumble Banana Chip mini muffin + 1 tbsp natural PB ..
Lunch was an old favorite, Pumpkin Protein Pancake. In the mix: 1 scoop Cake Batter Protein Powder + 1/4 tsp Cream of Tartar + 2 tbsp organic Oats + 1/4 c Pumpkin + lotsa Pumpkin Spice + 1 tbsp Wheat Germ + 1/4 c Egg Whites + 1 tbsp H20. Topped with no-sugar-added Pumpkin Butter and Walden Farms Calorie-Free Maple Syrup.
Afternoon snack was Kabocha PB Protein “Ice Cream” the Mae way (with Nutritional Yeast). I blended up 2 slices Kabocha + 1 scoop Cake Batter Protein Powder + 1 tbsp natural PB + 1 tbsp Nutritional Yeast + 1/3 tsp Xantham Gum + 3/4 c UVABa + 3 ice cubes. I love this recipe! So good and so filling!
Greens!
My diet has seriously been lacking in greens, but nothing sounded better than a big salad for dinner. I enjoyed Baby Spinach topped with Savory Tofu, Avocado, Artichoke Hearts & Baby Tomatoes..
Evening snack invovled 1/2 c plain Greek Yogurt mixed with 1/2 scoop Vanilla Chai Vega & 1/2 scoop Cake Batter Protein Powder, topped with a sprinkle of Wheat Germ..
Triple Chocolate Baking
A partcipated in the Bake Sale for Haiti and the person who bought my baked goods is actually a friend. I asked him if he would prefer something else, and he said ‘Chocolate.’ So I sorted through my ever growing recipe database and settled on Chocolate Fudge Butterfinger Cookies from Picky Palate. These have Cocoa, Butterfingers and Chocolate Chips! They made the house smell so good
FUN
My Valentine’s Song of the Day.. (yeah you can tell I’m single): John Mayer, “Perfectly Lonely”
“Nothing to do, no where to be, a simple little kind of free.
Nothing to do, no one but me. That is all I need.
I’m perfectly lonely..
But that’s not to say, there never comes a day, I take my chances and start again. And when I look behind, on all my younger times, I have to thank the wrongs that led me to a love so strong..
That’s the way, that’s the way, that’s the way I want it.”
Love it! So me.
Today’s finals week for me (not fun!), but glass-half-full outlook, it also means this trimester is almost over! Lots of studying the next few days, but then I have next week off school, yay!
For all the students out there, are you doing anything fun for Spring Break? And if you’re not a student, what was your craziest Spring Break?! :p
Fun Links
I feel the same about the Dreadmill… I tried HIIT for the first time last week. I used the elliptical and I felt amazing. It def increased my metabolism all day!
Your salad looks amazing!!
I like your new layout – that picture of you ‘off season’ is so pretty. I wish I could live somewhere in the mountains!
I must admit I can’t do HIIT on a treadmill. I do it on a running field or on a very long and flat pavement. I usually get very strange looks from passing by pedestrians.
Twitter: NourishedFit
says:
That’s even better. I try to get out an hike as much as I can in the Spring. In the summer it just gets too crazy hot. I really need to start doing more outdoor workouts, it’s such a great way to mix it up and keep workouts interesting!
I love HIIT too! I never do steady-state cardio… I do HIIT or interval training (high or low intensity depending on my situation). I did steady-state cardio for the first time in a longgg time last week and I was sooo bored. I thought it would never end!!
This is a GREAT post! You explained things very well. I’m bad at explaining LOL!
After a good HIIT I can feel the burn. Then I eat and start sweating LOVE IT!
I love HIIT but I despise the treadmill so I usually do it other ways- my favorite form is with plyo moves! I’ll do squat jumps as fast and as hard as I can for 20 seconds, rest for 10, etc.
And I love all those protein powder concoctions! Now I have peanut butter and cake batter flavor so I’m going to have to steal some of your ideas!
New(ish) reader here, and just wanted to say hi! The pumpkin protein cake looks gooood
Quick question: how did you get a logo for Bluesky and Foodbuzz in the sidebar? I’m trying to get a “button” with the logo of two companies I work with… can’t figure it out!!
Twitter: NourishedFit
says:
Nice to “meet you”
They actually sent me links after I signed up. But you can also save the picture that create a link to it (when using widgets) or use html code.
I think HIIT workouts are my favorite way to get cardio done!
I just love your blog! I wanted to share my experience with HIIT cardio….it has helped me to lose 160 lbs over the last two years. Clean eating, lots of HIITs and weight lifting saved my life! I like to vary my HIIT workouts too from the treadmill to stair mill etc. My newest discovery is a butt kicker, you all have to try it!! I got a 20 lb weight vest and do 30 seconds of box jumps with it on. I started with my Reebok step box and have moved up to a 14″ plyo box. Not only does it get your heart rate in that HIIT zone, it’s awesome for your quads & glutes. When the going gets tough or I am bored on the treadmill I keep telling myself “you can do anything for 15 minutes”. Lastly, that post HIIT high is more than worth it!!
Found you from Foods of April & love it!!!!
I do a lot of cardio but also a lot of weight training & LOVE the weights!!! I did some amateur bodybuilding in my late 30′s. My body type is way different from Aprils & others so without my cardio, it just does not work BUT wish I could do less! The older I get, the harder the bod fights me!!!
I LOVE HITT! I credit that & plyometrics, along with some food changes to help me push thru some very difficult weight times in this perimenopause stage… UGH! Body wants to hold onto every little piece of food. I FIGHT IT THOUGH!
You look great & love the food like at April’s site!
Twitter: NourishedFit
says:
Thank you so much! I know what you mean. My body type is definitely more of a curvy one, and me & cardio had to become BFFs, haha. My mom did a guest post recently (http://www.nourishedfitness.com/2010/01/24/my-1st-guest-post/), talking about her experience becoming involved in athletics at a later age (post-menopause) and what a amazing impact it has made. Truly an inspiration for me! I look forward to following you
Hey my local friend, just wanted to say hi!
Cookies look amazing but wheat gluten, dairy, and eggs…I am intolerant/allergic…sigh b/c those look awesome!
And the salad w/ artichokes…love chokes!
Twitter: NourishedFit
says:
Hi! Can you believe how gorgeous it was today? I’ve lived her 1.5 years now, but days like today still put me in awe and leave a smile on my face. I’m coming to the conclusion I’m probably lactose intolerant myself but I don’t want to admit it because I love my Greek Yogurt. But I have to say the recipes on your site are amazing! I’ve tried a few (and eaten the whole batch of raw Snickerdoodles) and look forward to trying more!
Alyson, I love your mom! Way to go!!! I recently got a chance to try kickboxing & boxing at LA Fitness.. what a workout!