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Fit-4-Life News January 1, 2007

Take your cardio workout to a new level with HIIT
Can you think of anything more torturous than spending an hour pedaling
away on a bike or plodding along on the treadmill? You're not alone. Most
exercise enthusiasts dread conventional cardio - why?

Because it's b-o-r-i-n-g.

So why do it at all? The goal of a cardio workout is to lose the unwanted inches
and to develop the efficiency of your heart and lungs. But new studies are out
that show our slow-go cardio sessions may not be as effective for burning off
that holiday bulge as we thought.

When you plod along on the treadmill at an even pace, your body enters what
is called a steady state. This means that your body has adjusted to the pace
and is now trying to conserve energy.

Conserve energy? But I thought the point was to burn energy?

And so your dilemma goes: You can't stand the monotony of traditional cardio
and it leaves you with less than satisfactory results. So what should you do?

The answer is HIIT, a new training technique that blasts both boredom and fat.

Check out what experts are saying:

"In research, HIIT has been shown to burn adipose (fat) tissue more effectively
than low-intensity exercise - up to 50% more efficiently."

"HIIT speeds up your metabolism and keeps it revved up for some time after
your workout. The bottom line is that HIIT training burns a greater number of
total calories than low-intensity training, and more calories burned equals less
fat on your body."

What is HIIT?

High-Intensity Interval Training: is an exercise strategy that improves
performance with short training sessions. These sessions involve a warm up
period, several short, maximum-intensity efforts that are separated by
moderate recovery intervals, and a cool down period.

muscle tone, speed, strength, endurance and best of all will melt the inches off.
muscle tone, speed, strength, endurance and best of all will melt the inches off.

Here is an example of a HIIT program - this can be done on any form of cardio
equipment or even jogging outside or swimming laps:

Start with an easy 4 minute warm up, casually increasing your pace to the one
that you usually maintain for your workout.
Once you are sufficiently warm, sky rocket your intensity for 30 seconds.
Return to your normal pace for the next 30 seconds and then sky rocket again.
Repeat this 30-30 interval for 6 minutes and then gradually decrease your
intensity as you enter a cooling off pace.

After your HIIT session you can expect to burn more calories due to an
increase in your metabolism - sounds good, right? If you aren't ready to jump
into a full-fledged HIIT session, try on of the following modified HIIT workouts:

Modified HIIT 1:
Start with at least a 5 minute warm up, casually increasing your pace to the one
that you usually maintain for your workout.
Once you are sufficiently warm, increase your intensity for a full minute.
Return to your normal pace and remain here until you have recovered enough
to go again.
Repeat this 1 minute interval with full recovery time between each one for the
full extent of your workout and then gradually decrease your intensity as you
enter a cooling off pace.

Modified HIIT 2:
Start with at least a 5 minute warm up, casually increasing your pace to the one
that you usually maintain for your workout.
Once you are sufficiently warm, change your speed and intensity for 2 minutes.
Return to your normal pace for 2 minutes and then change your intensity and
speed again. The key is to keep your body guessing - you aren't doing full
intensity work, but you also aren't staying at the same pace for the entire
length of the workout.
Repeat this 2 minute interval for the full extent of your workout and then
gradually decrease your intensity as you enter a cooling off pace.

There you have it - all you need to take your cardio workout to the next level.
Do you have questions about the information presented in this newsletter? Or
how would you like to slim down just in time for the holidays? I can help. And
best of all I have many more strategies and techniques to help you achieve
maximum results in minimum time.

I want to meet with you, one-on-one, to design an exercise program that will fit
your unique goals. Call or come in today to get started!

Foods that are rich in fiber fill you up without fattening you up! Take time this
holiday season to enjoy whole grains, vegetables and fruits. Enjoy fibrous food
as a nutritious and beneficial snack!

The holidays are here& - and that means rich deserts galore. Try this Pumpkin
Carmel Flan as a lighter alternative. You probably know that most of the fat in
pies is found in the crust - well this delicious dish gives you all of the pumpkin
taste that you love without the guilt-ridden crust. Yields 10 servings.

Ingredients:

Carmel:
3/4 cup sugar
3 tablespoons water

Flan:
1 cup sugar
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
1/8 teaspoon cardamom
1/8 teaspoon salt
1 1/2 cups pumpkin puree (canned or fresh)
1 (12 oz) can evaporated skim milk
3/4 cup egg substitute
1 tablespoon vanilla extract
Instructions:

Preheat the oven to 350 degrees. Melt the sugar and water in a heavy-gauged
saucepan over medium heat. Stir while sugar melts. Let mixture boil without
stirring for at least 5 minutes or until the liquid turns golden brown. Immediately
pour into a 9” baking dish.
Mix all dry ingredients together in a medium bowl - set aside. Mix the pumpkin,
evaporated milk, egg substitute and vanilla in a bowl. Add the dry ingredients
and blend well. Pour the mixture into the prepared baking dish.
Place the dish in a larger pan and pour hot water into the larger pan until the
water comes halfway up the edge of the baking dish. Bake for 1 hour or until
flan is set.
Cool at room temperature and then refrigerate for at least 4 hours and up to 1
day before serving. Before serving run a sharp knife around the edge of the
flan and invert onto a platter, making sure that the caramel runs down the top
and sides. Garnish with sprinkled cinnamon and chopped nuts. Enjoy.
Nutrition facts: Here by popular demand, I will now be displaying the nutritional
facts for the healthy recipes included in each newsletter. Check out how our
Pumpkin Carmel Flan measures up against Traditional Pumpkin Pie - 120
fewer calories and 16 grams less fat.

Pumpkin Carmel Flan
Calories: 200
Total fat: 1g
Protein: 6g
Carbohydrate: 43g

Traditional Pumpkin Pie
Calories: 320
Total fat: 17g
Protein: 6g
Carbohydrate: 47g

Like What You Are Reading?

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Kevin Hensel
Fit-4-Life, Inc.
(856)751-0033

How To Burn It Off For Good

Fiber Fills

Pumpkin Caramel Flan