High intensity interval training delivers an incredible burn to your body. It’s a style of training that involves pushing yourself as hard as possible, giving all of your efforts, for short bursts of time. These intense intervals are followed by short periods of rest or moderate-level activity. High intensity interval training, or HIIT, is great for anyone looking to improve their level of fitness. Plus, it provides awesome health benefits, such as improved blood pressure, insulin sensitivity, and improved cardiovascular health.
However, because HIIT is so intense, it’s important to ensure your body is properly fueled both before and after the workout. High intensity interval training can be a shock to your system, and exercising without supplying your body the energy it needs can result in some unpleasant side effects.
High Intensity Interval Training Targets Fat Burn
Because the goal is fat burn, many people think it’s better to avoid eating before their HIIT workout. This can be a major mistake. The old philosophy is that body composition change is only 20% exercise and 80% nutrition. While those exact numbers may not be entirely accurate, the general philosophy is true. Training can only do so much. In reality, you eat yourself into a better body.
Neglecting to properly fuel up before your high intensity interval training can significantly hamper your performance. HIIT workouts can be very taxing. It’s essential that your diet supplies your body enough energy to do what you demand of it, allowing you to work your hardest and obtain the maximum results.
Just as with a traditional weightlifting workout, it’s important to fuel up before HIIT. Some people may like to exercise on an empty stomach to increase the fat burn. While doing some quick, fasted Tabata might be alright, it’s generally not a great idea to participate in a HIIT group class without having eaten recently. These classes can last upwards of 45-60 minutes. That’s a long time to demand max performance of your body without having provided it much fuel to convert to energy.
Before your workout, it’s a good idea to go for some fast-digesting proteins and carbohydrates. These can come in the form of fruit and nuts, or some toast with peanut butter and banana. Foods like this will move through your system quickly and provide an immediate source of energy to help you annihilate your workout.
If you’re really close to your training time, avoid consuming too many fats. They digest much more slowly, meaning the energy you get from them may not be available when you need it. Fats are great for providing a steady stream of energy throughout the day, but they don’t provide the same spike that carbohydrates do.
Your post-workout meal needs to replace depleted glycogen stores, as well as provide protein and amino acids to help your body recover and allow your muscles to repair themselves. While you may not be ready to eat a full meal immediately after your workout, it’s a good idea to grab something within 2 hours. Something substantial, containing carbohydrates and protein, is ideal.
Rice, quinoa, and sweet potato are great complex carbohydrates. Chicken, turkey, and tuna are all lean meats with plenty of protein. Don’t forget your veggies, either! Leafy greens like kale, spinach, spring mix, and chard are all low-calorie carbohydrate options that are packed with vitamins, nutrient, and fiber.
When in doubt, you can always go with the tried and true favorite: a protein shake. Combining carbohydrate-rich fruits like bananas, strawberries, or blueberries with amino-acid-enriched protein powder is the preeminent post-workout go-to, and for good reason. It combines everything you need to help your body restore and recover after high intensity interval training.
Fuel Up Before Your Next HIIT Workout!
High intensity interval training is an excellent way to change your body for the better. It annihilates all that stubborn body fat, while also preserving and toning muscle. The result is an incredible, lean, high-performance body. However, as with any form of exercise, it’s important to provide your body the proper fuel. In order to great results to occur, you need to focus your efforts just as diligently in the kitchen as you do in your training.
At BodyRoc Fit Lab, we take high intensity interval training to the next level. We combine weight training, self-propelled treadmills, and boxing for the ultimate circuit workout that is guaranteed to help build your peak performance. Our innovative atmosphere pairs high intensity playlists and live music with incredible, carefully designed workouts. If you’re ready to reach new heights with your body, sign up for a class now. The first session is on us!
When it comes to exercising, we all start out with the best of intentions. However, life will inevitably get in the way, and it can be hard to fit everything in. Most of us live life on the go and it can be hard to incorporate a traditional exercise routine, such as exercising individual body parts on separate days, into a hectic schedule. Whether you need something that meshes well with your lifestyle or you’re looking for the best way to torch fat, full body workouts are the way to go.
One of the greatest benefits of full body workouts is that they’re always balanced. Hitting all or multiple major muscle groups in one session delivers balanced exertion that more closely mirrors real life. If you ever need to do something that requires physical exertion in your day-to-day life, such as help a friend move, you’ll need to rely on the functional strength of your entire body. A guy with huge biceps but a weak core and legs won’t be as helpful as someone who has balanced full body strength.
Movements that isolate only a certain muscle group, like bicep curls or triceps pushdowns, are known as isolation exercises. They’re great for body shaping, but they have the potential to disproportionately train certain areas of the body. If you only ever train chest and biceps, then the other areas of your body will be weaker and your overall functional strength will suffer. Despite being different and serving different purposes, all the muscles in your body are connected, so training them all at once makes more functional sense.
Full body workouts are also a great way to maximize the overall efficiency of your time. Often, full-body workouts will incorporate compound exercises, meaning movements that recruit more than one muscle group at a time. For instance, a squat is a compound movement that engages all the muscles in your legs, butt, core, and lower back where as a leg curl engages only the hamstrings and glutes.
By using compound exercises in conjunction with training your entire body, you burn twice the amount of calories than if you were only exercising your biceps. They require more energy to coordinate movement and demand more oxygen be provided to the working muscle groups. All of these factors lead to a higher calorie and fat burn. Plus, full body workouts are typically done with high-intensity, which further serves to stimulate the metabolism into overdrive even long after the workout is over.
In a perfect world, everyone would have the time to workout five times a week, and we’d all be able to take the time to coordinate a routine that effectively exercises the entire body. This, however, is typically not the case. Sometimes life just gets in the way. When you do full body workouts, missing a day won’t throw off your routine. They’re easy to integrate into a busy schedule because you can jump right in without having to worry about over- or under-exercising a particular area of your body.
In addition, the high-intensity nature of most full body workouts means that they don’t last as long as most traditional routines do. Rather than spending an hour lifting weights followed by thirty minutes on the treadmill, you can get your aerobic and anaerobic exercise all done at the same time. Many full body workouts last only an hour or less and yet they’re twice as effective as traditional workouts. The shorter duration makes them much easier to fit into a busy schedule.
Ready to Amp Up Your Full Body Workouts?
Whether you’re looking to melt away fat or you’re just seeking a change in your routine, you need to try out a group class at BodyRoc Fit Lab. As the brainchild and passion project of CEO Shaun Chambers, the BodyRoc Xperience is simply unmatched.
Fueled by high-intensity playlists or live entertainment, we pair weight training, treadmills, and heavy bag boxing together for one epic circuit-style workout guaranteed to give you results. Our expert-guided group classes are filled with excited, like-minded individuals who are always ready to have a blast. If you’re ready to get into the best shape of your life, sign up for one of our classes today!
You know how it works. Every year on December 31st you make the same resolution to finally get fit. Come January 1st, you go all in. You’re motivated, dedicated, and consistent. Then, somewhere along the way, something happens, and your fitness resolution begins to fall by the wayside. Don’t feel guilty – it happens to everyone. Come February, only a third of those who made a resolution still stick with it. Overall, only about 9% of resolutioners report success with accomplishing their goals.
So what’s the secret? What’s the difference between the person who reaches their fitness resolution and the one who crashes and burns? There’s actually a couple of tricks that will help keep you motivated and focused along the way.
Want to know one of the biggest keys to reaching your fitness resolution? It all starts with being real and honest with yourself. Make a realistic goal, and set realistic expectations. If you’ve never stepped one sneakered foot on a treadmill before, it may be unrealistic to expect to look like Dwayne “The Rock” Johnson by the time summer rolls around. Instead, give yourself something more manageable to work with. For instance, if your ultimate goal is to get fit, then start small by resolving to hit a few group fitness classes per week. Once you manage to do that consistently, you can broaden your horizons because you’ll already be on the path to success.
Our daily schedules tend to naturally inflate to fit the space we give them. But, in order to fulfill your fitness resolution, you need to give exercise the same high priority you give to the other things in your life that you value.
You schedule a massage, an appointment for a hairdresser or barber, and even a visit with the doctor. These are all instances of making time for self-care. Exercise is one of an essential form of self-care, and therefore should be treated as such. It’s your daily or weekly appointment with yourself where you focus on self-improvement.
You’re making a commitment to bettering your health and extending your life, so honor it. Block out time in your schedule for a workout. Write it on your calendar or set a reminder on your phone. Ensuring you have that time reserved and free of disruptions will help give it significance, not only in your daily schedule but also in your brain.
Switch It Up
One of the major reasons that people start to slack off on their fitness resolution is boredom. Going to the gym can be monotonous. You run like a hamster in a wheel for a little while and then you go pick heavy things up and put them back down. Even a disciplined weightlifter eventually gets bored.
If you want to keep the workouts going strong, then switch up your routine! If lifting weights bores you and you hate the treadmill, do something different. High-intensity group fitness classes are a great option because they’re uptempo and exercises are constantly changing within the workout. By the time you get used to punching the bag, it’s time to switch to weightlifting, or sprints on the treadmill. You’re working on something new every day, which really staves off the boredom.
Bring a Buddy
Maybe you get too distracted, bored, or frustrated when you try to workout on your own. Or, perhaps you’re too intimidated to try a group class alone for the first time. If it helps you stick to your fitness resolution, try bringing a friend along with you! Having a “partner in crime” tag along with you will help you feel comfortable when testing the waters in a new, possibly foreign environment. You can encourage and support each other through the workout.
The buddy system isn’t only reserved for friends, either. If you want something new to do with bae, try turning up the heat with a group fitness class! Did you know that exercising with your significant other can actually serve to increase your bond together? If your partner enjoys it, that will only serve to motivate the both of you to continue!
Don’t Be Too Hard on Yourself
No matter what, remember to cut yourself some slack. If you’ve been dedicated to your exercise and you’ve been eating all the right things, then don’t be too hard on yourself if you miss a workout here and there. Life gets in the way sometimes – we all know that. Don’t let yourself get discouraged too quickly. Maybe you thought you’d see faster results, or maybe you’re upset because you couldn’t push your workout as hard today as you did the day before. One bad day isn’t the precursor to ultimate failure. The most important part is being able to get back on your feet. Some people take one misstep and let it snowball out of control until they’ve completely fallen off the wagon.
The difference between someone who achieves their fitness resolution and someone who doesn’t is the ability to recognize that living fit is a lifestyle, not a means to an end. Fitness is a mindset. It’s doing right by yourself. Inevitably, everyone falls off the horse. The key to success is getting back on with more dedication and a better focus on your ultimate goal.
Ready to Finally Crush Your Fitness Resolution?
If you’re ready to stop messing around and finally get into the best shape of your life, you need to come out to BodyRoc Fit Lab in West Hartford, CT. The brainchild and passion project of renowned fitness instructor Shaun Chambers, BodyRoc is the ultimate high-intensity group fitness class that is guaranteed to build muscle, torch body fat, and give you the best workout you’ve ever had. The classes at BodyRoc are all inclusive, whether you’re a beginner or an expert, male or female. Check out the class schedule, and reserve your spot! Got questions? We’ve got answers! Give us a shout today!
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Here’s a little-known fact: the holiday season does not actually have to be synonymous with weight gain. A lot of people lose their motivation this time of year, between long hours at work, holiday stress, and continual feasting. Whether you’re new to fitness or you’ve been exercising for years, it can be hard to stick with it. Instead of falling off the wagon this holiday season, give yourself the gift of health by checking out some group fitness classes. You can reap many rewards when you combine exercise with a fun, high-energy group atmosphere.
Benefit From An Instructor
Working out on your own, whether at home or in the gym, can lead to bad habits, such as improper form. One of the main causes of exercise-related injuries is bad form. If you don’t perform an exercise properly, you can easily hurt or strain yourself. Associating exercise with unpleasant or painful sensations will certainly decrease the likelihood of wanting to continue.
With group fitness classes, you have an experienced instructor that can personally show you how each movement should be performed. In addition to the demonstration, instructors will also physically guide your form or posture if you start to lapse. This significantly decreases any risk of injury. Instead of feeling sore and depleted, you’ll leave class feeling energized and healthy.
Push Through Mental Barriers
It takes a lot of discipline to push through your own mental barriers. When you workout by yourself, the only person to hold you accountable is yourself. Sometimes, you may unintentionally let yourself off a little easier than you would if someone else were with you. People tend to push themselves harder when there are others to witness their capabilities.
Group fitness classes provide the ultimate motivation to help you surpass your perceived capabilities. You’re in a room surrounded by people who are all there to achieve goals similar to your own. No one is there to pass judgment or mock anyone else. It’s an atmosphere of positivity and encouragement, with the goal of helping everyone complete the workout.
Make Friends and Have Fun
Group fitness classes are a great way to socialize and connect with a group of like-minded individuals. Working out in a group setting creates a special bond between you and your classmates. You all have something in common, and everyone helps each other achieve their goals together. It’s also easier to live a healthy lifestyle if you surround yourself with healthy people. You can connect with your classmates over a protein shake and share tips, motivation, or recipes.
The most important component of good group fitness classes is also the most appealing – they’re incredibly fun! Not only are they designed to deliver effective workouts but they’re also supposed to be a positive space where people come together and have a blast. Everything from the music and lighting to the actual structure of the workout is geared to make it as engaging, motivating, and enjoyable as possible.
Group Fitness Classes in Hartford CT
Many people fall into an exercise slump around the holidays. It can be hard to stay motivated with everything else going on. In addition, working out alone can become stale really quickly. By taking on some group fitness classes, you can finish December strong and roll right into the New Year without any holiday hangover.
Variety is the spice of life, and the group fitness classes at BodyRoc Fit Lab offer all the variety you could ask for. There’s something new every day, which means you’ll never get bored or lose motivation. If you’re new to BodyRoc, we have a helpful list for beginners. If you still have questions, reach out to us today!