The benefits of high-intensity interval training (HIIT) for your fitness goals:

Increased flexibility: HIIT workouts can improve flexibility, as they often involve dynamic movements that challenge the body in different ways.

Improved coordination: HIIT workouts can also improve coordination, as they involve movements that require balance and coordination.

Increased power: HIIT workouts can increase power, or the ability to generate force quickly, which can be beneficial for sports and other activities that require explosive movements.

Improved body composition: HIIT workouts can improve body composition, or the ratio of fat to muscle in the body. By burning fat and building muscle, HIIT can help you achieve a leaner, more toned appearance.

Improved insulin sensitivity: HIIT workouts have been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of diabetes.

Improved bone density: HIIT workouts can also improve bone density, as they involve high-impact exercises that place stress on the bones and stimulate bone growth.

Increased energy: HIIT workouts can increase energy levels, as they improve cardiovascular health and increase the body’s ability to use oxygen efficiently.

Improved mental health: HIIT workouts can improve mental health and reduce the risk of anxiety and depression, as they release endorphins and other feel-good chemicals in the brain.

Greater sense of accomplishment: HIIT workouts can provide a greater sense of accomplishment, as they often involve challenging exercises that push the body to its limits.

More enjoyable: Many people find HIIT workouts to be more enjoyable than steady-state workouts, as they provide a sense of variety and challenge.

Greater accessibility: HIIT workouts can be more accessible than other types of exercise, as they can be done anywhere with minimal equipment.

Better for the wallet: HIIT workouts can also be more affordable than other types of exercise, as they don’t require a gym membership or expensive equipment.

By incorporating HIIT into your fitness routine, you can enjoy all of these benefits and more. Just remember to start slowly and gradually increase intensity as your fitness improves, and to listen to your body and take breaks as needed. Consult with a healthcare professional or personal trainer if you have any concerns or are unsure about how to safely incorporate HIIT into your fitness routine.

Customization: HIIT workouts can be customized to suit your fitness level and goals, as you can adjust the intensity and duration of intervals to suit your needs. This makes HIIT suitable for a wide range of fitness levels and goals.

Time-efficient: HIIT workouts can be completed in as little as 20-30 minutes, making it a time-efficient way to get in a good workout. This can be especially beneficial for busy individuals who may not have a lot of time to spare for exercise.

Versatility: HIIT workouts can be done using a variety of equipment and formats, including bodyweight exercises, resistance bands, cardio machines, and more. This makes HIIT a versatile way to exercise that can be done almost anywhere.

Convenience: HIIT workouts can be done at home or in a gym, making it a convenient option for those who may not have access to a gym or prefer to exercise at home.

Mental toughness: HIIT workouts can also improve mental toughness, as they require determination and focus to push through the intervals. This can translate to other areas of life, as mental toughness can help individuals persevere through challenges and setbacks.

Increased self-esteem: HIIT workouts can boost self-esteem and confidence, as they provide a sense of accomplishment and can help individuals achieve their fitness goals.

Improved sleep: HIIT workouts can also improve sleep, as they can help reduce stress and improve overall health. This can lead to better sleep quality and quantity.

Increased motivation: HIIT workouts can increase motivation, as they provide a sense of accomplishment and can help individuals see progress in their fitness journey.

Social connections: HIIT workouts can also provide an opportunity for social connections, as they can be done in group fitness classes or with friends. This can make exercise more enjoyable and provide a sense of community.

By incorporating HIIT into your fitness routine, you can enjoy all of these benefits and more. Just remember to start slowly and gradually increase intensity as your fitness improves, and to listen to your body and take breaks as needed. Consult with a healthcare professional or personal trainer if you have any concerns or are unsure about how to safely incorporate HIIT into your fitness routine.

Sick And Tired Of Your Workout Routine To Build Muscle?


Exercise Tips For Building Muscles


Are your workouts to build muscle not living up to your expectations? Are you just simply sick and tired of  getting little or no results in the form of building muscles? Wonder why you’re doing everything right but there’s only a slight difference in your appearance after weeks of long training sessions in the gym. All that money you’ve spent on supplements and perhaps equipment and the promise of a sexy toned body has not materialized, leaving you frustrated and ready to give up!


Maybe it’s time to look at another form of generating muscle naturally without supplements, tiring workouts in the gym or buying expensive equipment to put in the spare bedroom, that will eventually end up collecting dust! You don’t need any of it. First a few facts on the fitness industry. Supplements consist of unhealthy ingredients, like rice flour, artificial flavors and sweeteners, plus sugars. They are not going to do your insides any good at all.


Illegal non-prescribed Steroids and other muscle enhancing drugs are dicey, they can become addictive, they are expensive at around 500 to 1000 dollars per month for steroids, even the prescribed ones. Their side effects include, high blood pressure; a very serious condition, baldness, acne, man boobs, enlarged heart; and the complications that can develop from that, and the list goes on and on – fancy them? I would pass on those regardless of their incredible short term gains. As soon as you stop using steroids for example, all of your short term gains goes right back out the window. With illegal non-prescription steroids or human growth hormones that are powerful, their short term benefits which causes fairly rapid physical change are all very temporary.  These physical changes are all very temporary and will quickly reverse all of your physical gains as soon as you stop popping the pills or end the injections.

All the fitness magazines are owned by supplement organizations; bet you didn’t know that! Basically, what you need are inexpensive wholesome, natural flavored foods to feed your muscles, which will work along side a sensible training guide. A Muscle Building plan will take you through everything you need to know from the must do to the don’t do. You do need to be committed, with a dose of self discipline and a few spoonfuls of sacrifice and incorporate a sensible training program. That’s the recipe to a workout routine to build muscle mass and you too can have that sexy toned up body that all of the ladies/guys are wanting to get their hands on you, starting now!


Following the physical exercise of pro body builders you’ll find in that magazine you’ve just bought does not mean that you will end up looking like them. Professional body builders put in around 4-6 hours a day, and 5-6 days a week at the gym; so that would partially explain why they look the way they do, at least that is one part of the equation for the way they look. Also you may not have the same genetics as any particular body builder, and that might be the reason that person became a body builder. Some individuals just  have freaky genetics that makes them excel in body building. The average individual like you and I might not need to spend every given moment in the gym, it’s could be a waste of time for many of us and is completely not necessary nor possible to work out for hours almost daily.


Body mass and hardness grows when you’re resting, not exercising. You put in the work and then you get the results some time after with proper workout, rest and diet. Anyone can see tremendous changes in their body if they are dedication and can put in the work outs and stick with a solid workout program. Perform two unique muscle crunching sets. Train each muscle once to twice weekly. It doesn’t matter if you are young or old, pot bellied or skinny, it will make a huge difference if you have a solid workout plan in place that you follow.

There are many different types of workouts depending on what you want your body to look like. . How does 5 to 8 hours of weight training per week sound – good I hope. Just completing these 2 exercises at least 1-2 times a week will seriously and radically change your body shaper, strength, energy level and your appearance for the better in literally a few short weeks you will get a big positive boost in your entire well being. These are the 2 most common exercise 90% of gym goers avoid like the plague, yet they yield the most and the best results for your body, mind and soul. Drum roll and they are Squats and dead lifts; these 2 multi movement exercises will make the most tremendous changes to your overall well being and appearance  in the shortest amount of time. Boy this just gets better and better. Start making those changes today!  I have attached a video of how these exercises with one with myself completing deadlift and another video of me completing a squat, so you can get a better understanding of how to perform these exercises if you are not familiar with them. You can also perfom these exercises by doing them with very light weights to start; in fact light weights are always recommended when first starting any training program and always check with your physician 1st to make sure you are healthy enough to perform any kind of exercise at all. Remember, injury is possible with exercise so always, always start out slowly and don’t put too much pressure on your body too quickly, instead build up your resistance level over time before ever considering lifting heavy weights and you should do fine.

How to Develop an Effective Workout Routine

weight lifting tips

Check Out My Workout Plan, it’s Awesome!



The best way to develop an effective workout routine is to know what you want to achieve. Do you want to develop large muscles? Do you want to lose weight? No one wants to waste a lot of time in the gym and not get the results you are wanting. So, how do you make the most out of your workout, and make it effective? As long as you don’t have any sort of asthma, or knee troubles, choosing a great cardio work out can be highly beneficial. Make sure it’s something that you enjoy. Spinning can be very intense, but, it can be quite a bit of fun. Especially with a really fun teacher. So, don’t be afraid to try out different teachers. If you try a class, and you don’t enjoy it, always give it another chance with a different teacher.


For a cardio workout to be even more effective workout routine, I find running sprints or doing interval training can me much more efficient than if you went for a steady pass the whole time. The reason for this is, during the resting phase, your body is catching up to the interval it just did. This tends to burn more body fat. I like to do one minute of hard work, and one minute of rest. If you need to start out slower, you can do 30 seconds of hard work and one minute of rest. Sometimes even two minutes of rest can be beneficial if your heart rate is getting up too high. Then, you can start to push yourself after a month or so.


For a weight lifting workout routine to be really efficient, it’s always best to change our routine up often. It’s recommended to change it up every six weeks. However, when I’m working out, I change it up weekly. I always like to keep my body guessing, and never get used to what it is doing. The only way to make changes in the body, or even the mind for that matter, is to get out of our comfort zone. Staying in a comfort zone keeps us the same. So, sometimes we have to try new things. You can try lifting heavier weights, and going much slower than you normally lift at. Going really slow forces the negative contraction to happen. So, try doing less repetitions, going much slower, and raising the weight. You will build more muscle this way. Muscle burns more body fat, even at rest and this is perfect when it comes to an effective workout routine.


dead lifting


How To Lose Belly Fat With Cardio Exercise Workout Routines In 30 Days


There are many people out there in desperate need of solid information on how to lose belly fat. Cardio exercise workout routines are probably the best, to give you a fast 30 day start. Losing body fat is an all out war. It is not something that should take you years to do. What you need to do, if you are serious about getting rid of ugly fat then give yourself a solid 30 days of all out fat loss effort. What you will find, is that you are able to accomplish your goal a lot easier because of the short amount of time you have to go through uncomfortable situations. Then you can return to normal life for a while after an effective workout routine plan to speed up your progress.


For 30 days you will focus on total body weight training and high intensity cardio exercise routines.

Here is the schedule:

Monday: Total body training, squats, deadlifts, dips and pull-ups

Tuesday: 22 min interval cardio running or bike

Wednesday: Total body training, single leg squats, chin-ups, Dumbbell chest press and step-ups with weights

Thursday: 22 min interval cardio running or bike

Friday: Higher rep total body training, front squats, clean and press and bent over rows

Saturday: 1hr fast walk in the morning

Sunday: 30 min fast walk in the morning



Young woman exercising in gym, doing squats with Olympic barbell. Sportive woman doing squatting with a barbell at the gym

My estimate is doing this particular workout routine has provided thousands of people with significant fat loss results. It works because it is extreme and it shocks the body into change, and rapid change. But remember, you are only going to be this aggressive for 30days. Once the 30days is up, you can return to a more normal and at a comfortable schedule.