I've tried a variety of exercise programs; from home DVD's, outdoor circuit training, high volume weight training(HVT) and high intensity training (HIT). I found my golden ticket in HIT and here is why.
HIT allows me to get the maximum amount of muscle stimulation and elevated heart-rate in the shortest amount of time. There is no five to six days a week commitment, just up to three days a week for beginners and the more advanced you get the less you need to do. Less is more as you develop lean muscle mass because more time is needed to recover from the workouts. The "I" in HIT stands for intensity, so with every exercise, you should be focusing on proper form and perform the movements in a slow and controlled manner. The intensity comes into play at the last few repetitions. Keep the correct form and push through the burn and discomfort to find momentary muscular failure in the positive range of motion, i.e. the push or pull. If you have the ability to extend beyond the positive failure, a negative repetition can be utilized. Remember, slow and controlled (try 4 seconds on the positive, 2 seconds static hold in the contracted position and 4-6 seconds on the negative).
Lean muscle mass and a reasonable diet plan are the keys to sustained fat loss. One pound of added lean muscle can burn around 40 extra calories a day. Women should not be afraid of building muscle either. One does not have to be a hulking figure to utilize this method.
If you are really struggling to find the time to workout, try utilizing compound exercises. A compound movement is one that recruits multiple muscle groups, such as the squat, dead-lift, chin/pull-up and dip. You can develop muscle mass evenly and efficiently with a routine such as this.
Choose your resistance depending on your level of experience and strength. For many beginners, body weight alone will suffice. As you progress, you can purchase resistance bands to make it more challenging, they are an affordable alternative to weights which cost approximately one dollar for every pound. If you have access to a gym and/or trainer, utilize thier expertise to find the proper equipment and training method to achieve your goals.
