The responses via Instagram have been great. If you’re not sure what I’m talking about, then check out my profile here: instagram.com/morellifit I’ve been asking for questions from my followers. And here’s the latest question from Nancy and Al. “How to decrease body fat percentage: I incorporated cardio and weights, and my diet is pretty healthy in low-fat items, but my percentage stays at 20%. I’m stuck.” That’s a great question everyone can benefit from. And, here I’ll share a few major points that can help. Point #1: Dialing In Your Diet Diet is always the first piece of the puzzle. Once you have your diet dialed in you can still get good results even if your training program is not perfect. However, if you have everything perfect with your training program, but you’re eating the wrong diet, you will never see the results you want – and you will get very frustrated. Nancy referenced low-fat items in her question. This was the first red flag that I spotted. Healthy fats won’t make you fat. They are actually very good for you. So, instead of focusing on low-fat items, you should begin to eliminate processed foods from your diet. Remove processed foods, refined carbohydrates, and sugars from your diet. Instead, focus on whole foods from as close to nature as possible, such as: Fish Fowl Nuts Seeds Lean meats Vegetables Fruit (small amount) If you just make these changes, you will quickly see a reduction in your body-fat levels. Now that you know what to eat and what to avoid, let’s look at how to structure your meals throughout the day. Point #2: Structuring Your Meals I advise eating 5 to 6 meals per day, 2 to 3 hours apart. Meal 1 – protein/fats/carbs (1/3 from each food group) Meal 2 – protein/fats/carbs (1/3 from each food group) Meal 3 – protein/fats/carbs (1/3 from each food group) Meal 4 – protein/fats (2/3 from protein) Meal 5 – protein (all calories from protein) Calorie intake per meal Meal 1 – 25% of your daily calories Meal 2 – 25% of your daily calories Meal 3 – 25% of your daily calories Meal 4 – 18.75% of your daily calories Meal 5 – 6.25% of your daily calories You will need to work out your BMR (see my previous articles for details), in order to figure out your actual calorie numbers. You Don’t Need to Count Calories You don’t need to count each calorie that you consume. But, you should have a general idea of the quantity of calories from each food group. This is the reason that I use the pie charts, as a general way to measure. Point #3: Training Here are important training points to help you unstuck and burning fat. Complete a dynamic warm-up (5 to 10 minutes) Use heavy weights. Create a workout around one major lift, and then use a few smaller exercises (40 minutes) Emphasize HIIT cardio training (20 minutes). You can find lots of these workouts via my Instagram profile. Stretch to cool down (5 minutes). Summary Use the tips and suggestions above and you will see a reduction in your body fat. If you just make the diet changes, you will start to see a big difference in your body composition. But when you combine the diet changes with the fitness program , you will be amazed at your transformation. Tweet 4 Share 85 +1 3 Reddit Pocket Pinterest LinkedIn 0
Halloween can be a scary time a year for any parent trying to keep their kids from becoming over loaded on the excessively sugar laden treats so popular on this holiday. But as a parent the struggle to not take all the fun out of the holiday puts pressure on you to let your kids participate in the festivities. Fortunately, there are several ways to enjoy the holiday in a healthier way. With a little bit of planning and creativity, your kids can participate with out becoming filled up with processed sugar or junk. The Halloween Fairy: Planning on the amount, the number of edible treats, your children can keep and have ahead of time prevents having to make the hard decision later. Ten pieces of candy seems like a lot until you are staring into a four lb. bag of sugary treats. Let your children know that they can keep “x” amount of treats and the rest get traded to the Halloween Fairy for a toy they desire. After picking the treats they are going to actually hang onto, the remaining candy gets left outside to be traded. Parents can then do away with excess candy and in it’s place leave the toys they were traded for. Kids feel like they get some of the treats they went out for and feel good about trading the rest for something they really want instead. The Pre-Treat Trick: For parents who know a majority of the houses they will trick or treat at, going around before hand and handing out treats, that they approve of, helps prevent any bad treats coming home in the first place. This trick comes from a parent whose child had such severe allergies that they had to provide all of the treats they would be getting to the houses that they visited. The same trick can help in preventing the sugar laden snack from making into your child’s bag in the first place. The Halloween Party: If you are lucky enough to find yourself in a group of like minded parents who do not enjoy fighting with their kids about why they can’t have ten candy bars, then planning a party is an easy way to enjoy Halloween. Finding a large yard and several parents who want to avoid the sugar overload is the perfect way to throw a costume party for your kids. Children get to dress up and play games and have fun without being handed bags of sweets. Instead of candy, parents can bring healthier alternatives and give out smalls trinkets and toys. Plus, by the time the kids have worn themselves out from all the fun, the last thing they will be thinking about is what candy they might be missing out on. With a little bit of thought and preplanning, the holiday does not have to turn into a hyperactive cavity fest. Let your kids know what the plans you have for the holiday are, and get excited about dressing up. The holiday is about imagination and fun, not just gorging on junk food. Holidays do not have to be a heath train wreck for parents who wish to stick with their health goals for their families. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
What’s your fitness goal? Want to get bigger, stronger or leaner? If so, then the “time under tension” concept is something that you need to pay attention to. This is something very rarely talked about in fitness circles. By just focusing on the total amount of time during each set, you can train your muscles to respond in the appropriate way. The more you make this a habit, the quicker you will reach your goal (either weight loss, strength building or muscle mass). The obvious next question is: How to know if you’re training for mass, strength or endurance Well, you can do this by manipulating rest, reps and set time. However, there is also another more powerful way. In simple terms, this is done by changing your set timing technique. This is what’s known as “time under tension”. TUT is a way to calculate the total amount of work that you place on your muscles. It also refers to the amount of resistance you place on your muscles for a given set. For example, you have the concentric phase of a movement and the eccentric phase (see the video for a clear example). If both phases took 3 seconds to complete, the TUT time for that repetition is 6 seconds. So, if your set includes 10 reps, then each set contains 60 seconds of time under tension. Obviously, if you work faster, then the TUT will be shorter (and give you different results). Why TUT matters to you It is important so that you train in the right range to meet your goals (either building muscle mass, strength or muscular endurance). Let’s look at what the recent studies show us: If your goal is strength – aim for 1-6 reps per set, with 20 seconds of less TUT. If your goal is muscle mass – aim for 8-12 reps per set, with 60 seconds TUT. If your goal is endurance – aim for 15-30 reps per set with 90 seconds TUT. If you are not falling into the right rep range, then you will actually be training your body for another goal. For obvious reasons, you need to know what you are doing in each rep, so you can adjust your TUT for your stated goals. As such, you can see that this information is very valuable to ensure you stay on track and hit your goals. TUT will let you train for your specific goals. This means you will need a stopwatch or to use a partner to keep track of time. On caveat: Always vary your workouts If you have seen my other videos, then you will know that I advocate muscle confusion. I like to say: “keep your muscles guessing – keep your muscle growing”. This means that you still need to make changes to your workouts as you progress. Never simply stick to one type of workout program, as your body will soon adapt. In terms of TUT, you should vary the time and the rep numbers, but stay within your target range. Start Applying TUT in your workout Start to think about the amount of time your muscles are under tension. This can be done during every repetition that you work through. If you start to focus on a specific number of seconds for each rep, you will find your muscles respond in a much more specific way (in line with your goals). Let’s get fit together! Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
For a long time, mobility work and stretching were not high priorities. I was interested in gains I could see, so lifting was my one and only concern for almost a decade. Boy, was I wrong… The impact that mobility work and stretching have made on my ability to function better overall and in the gym, has been amazing. If only I would have implemented this self-maintenance type of work sooner, I would be even more proficient. Now it’s part of my everyday routine, whether I train or not. I have found that when you take care of your body by combining the right foods (whole foods) with some daily maintenance (foam rolling), you simply perform better. And this carries over into your everyday life, increasing the quality of it. Foam roiling, also known as “myofascial release,” offers some huge benefits. For example, foam rolling has proven to: Smooth and lengthen the muscles Break up adhesions and scar tissue Help your muscles relax Increase blood circulation Speed-up workout recovery and boosts performance I STRONGLY encourage you to implement some foam rolling into your daily routine. Start with 10 to15 minutes and work up from there based on how your body responds. You can find basic foam rollers on Amazon for under $20. The one I use in the video is made by TriggerPoint, it’s the GRID foam roller, and it starts at $40. Implement the routine post-workout as instructed in the video. After a few weeks, come back and leave me a message. I would love to know how this is working for you. Tweet 1 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
There isn’t a day that goes by where an email doesn’t come in from someone asking about nutrition, specifically macro percentages for fat loss. With so much contradicting info out on the web these days, who do you trust. If you know my story, then you know I was you not too long ago. I was sick and tired of being misled, and finally I sought out the very best in health and fitness. In addition to countless certifications I am now going through Optimum Performance Training (OPT). They have an amazing program that is backed by thousands of tests and trials. These are tests from people all across the board; from athletes to regular people just looking for some body composition changes. I am so blessed to be learning under such a great group of fitness professionals, and James Fitzgerald the founder of OPT is a genius. He genuinely cares about his students and clients, and you can tell the money piece means absolutely nothing to him. It’s all about real health and/or performance, and that’s exactly what I believe in and stand for. The nutrition prescription I present in this video is one of many different kinds I have learned. It’s important to understand that nutrition is NOT a one size fits all type of deal. With that in mind, the 40/40/20 macro breakdown does work well for a lot of people who seek body composition changes. Ideally the goal is to start a bit higher with the carbs and work your way down to about 10% based on how you feel and function. That’s they key here, because we all need different nutrition prescriptions it’s critical that as you implement any new diet that you are aware of mood, energy, and sleep. I usually start my clients out with a 35/35/30 macro prescription, with the end goal of 40/50/10. Again, we are talking about clients with the main goal of body recomposition. Where it gets challenging is when you have someone who wants body recomposition but also wants performance, as these two goals do not go hand in hand. What I prescribe for a hard charging athlete is much different from that of someone with some fat to lose. A hard charging athlete is going to have a different training protocol and therefor will need a different dose of proteins, fats, and carbs (PFC). I highly encourage you to make sure you have your diet dialed in with quality foods before you even begin shifting macros around. If you don’t eliminate processed foods, refined carbs and sugars, macro breakdowns are meaningless. Phase 1 of nutrition prescription is as follows: Protein Food Quality Hydration Intolerance Tracking Frequency and Consistency Only after these 5 things are dialed in should you begin to take a look at and shift around your macros. With that in mind, as you begin to fill in your macros, use the following template for huge fat loss success: Fish/Fowl Lean Meats Vegetables Little Fruit Little Starch No Sugar Lastly, be patient, stay the course, train hard, and let’s get fit together. Tweet 0 Share 2 +1 1 Reddit Pocket Pinterest LinkedIn 0
Does eating fat make you fat? If you’ve read some of the mainstream diet books and magazines then you will have heard this saying. Unfortunately, it is misleading and causes lots of people to take the wrong diet approach. Such people will remove all fats from their diet. In doing so, they will eat processed foods labeled “zero fat”, and other manufactured foods. In the end, they actually gain more body fat as a result. I have heard such stories from many people who eventually get so confused, they are close to giving up on their weight loss goal. The truth is that fats are needed by the body. However, we need to separate the good fats from the bad. The healthy fats are called monounsaturated fats and polyunsaturated fats. Monounsaturated fats will raise your good HDL cholesterol and prevent the unwanted build up in your arteries. As you can see, they are healthy. On the weight loss front, they will help to prevent stomach fat. I like to get these fats from avocados, almonds, cashews and olives. Check out some of my other articles for details on these foods. Polyunsaturated fats will help to lower your LDL cholesterol, while increasing your immune system and aiding with brain function. As these types of fats are filled with omega 6 fatty acids, they also help with skin and eye care. I like to eat these fats from foods such as salmon (but other fish are great too, such as herring), flaxseeds and walnuts. Fats to avoid The fats that you need to avoid, if you want to lose weight, are trans fats. These types of fats are made from saturated fats, and are then altered chemically in order to increase their shelf life. Besides making you fat, they will also increase your risk of heart disease and lead to an inflamed body. The biggest culprits are fries, doughnuts, cookies, chips, deserts and other processed foods. You need to check the labels of foods you buy, as some trans fats are included in foods you would not expect. Eat good fats for health and weight loss I lost weight by cutting down on my carbohydrate intake. In order to get the fuel I needed for my workouts, I eat more calories from fat (see those listed above). The body will quickly switch over to a state of ketosis when you start doing this. Science shows that when the body is in ketosis for a time, the brain will start to use ketones, and therefore decrease its need for glucose. This means you will lose weight and keep your body healthy. On top of this, studies have shown that a low carb diet is a good treatment for a range of neurological conditions, such as seizures and Alzheimer’s. Summary Don’t believe the hype that fats make you fat. Only trans fat will do that. However, eating healthy, clean fats will let you feel good and crank up your metabolism, so you burn calories all day – leading to a lean, trim body. Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
In this post and the video below, I have got an amazing, crazy insane legs and abs workout that I am going to share with you. Pay close attention. This workout is composed of specific movements, rep schemes, and rest times. You will learn six exercises, all of which work synergistically to help you develop insanely fit legs and core muscles. You start with a squat (aka back squat, or barbell back squat). Barbell Back Squat Select a weight (barbell) which you are able to do ten to twelve reps with, but which you are unable to do fourteen reps with. Finding a barbell that is the perfect weight for you may be a process of trial and error. Play around with this until you find the proper one. Placing your hands on the sides of the barbell, with your palms facing down, position the barbell high on the back of your shoulders. Stand with your feet shoulder-width apart with your right leg facing one o’clock and your left leg facing eleven o’clock. Bending your hips back, squat down as if you are about to sit in a chair until your thighs are parallel to the floor. Keep your chest tall. Expand your knees and hips upright until you are standing back in the position that you started in. Do three sets of ten to twelve reps, resting for 45 to 60 seconds in between each. Now the second exercise is a walking lunge. Walking Lunge Select a set of dumb bells that you are able to do ten to twelve reps with, but which you are unable to do fourteen with. Keeping your feet together and your chest tall, contract your abdominals. Lunge forward with your right foot, until your nonworking knee hovers just above the ground. Return up to starting position with your feet together. Repeat with your left leg. Do three sets of ten reps with each leg, equaling twenty steps total. Rest 45-60 seconds between each set. Next, we are going to do barbell jump squat. You may have heard people say, “Oh, gosh. That is not good for you.” But, nothing with bad form is good for you, right? The key here is to use “good form.” Barbell Jump Squat After selecting a barbell, position your body as if you are going to do a back squat again. Standing with your feet shoulder-width apart, rest the barbell on the upper part of the back of your shoulders while gripping it on both ends, rotate your palms downwards, and push your body weight into your heels. It is very important for your body weight to remain centered in your heels throughout the entire course of this exercise. Do not ever stand on your toes, or put pressure on your knees. Squat down, as you would when you do a normal squat. Once you are down in the squat position, push off your heels and jump back up to the starting position. Do twenty reps without resting. Without resting, immediately move into a hard style plank. The plank will serve as your “resting period” between each set this time. Hard Style Plank Assume plank position Contract your abdominal muscles Keep your abdominal and glute muscles tight Hold this position for sixty seconds Now, go back to your barbell and do twenty reps again. Repeat this process until you have done a total of three sets of barbell jump squats Next, we go into core. V Sit-ups Lay flat on your back with your feet hovering just above the ground. Sit up with your shoulders just above the ground, moving your feet and shoulders upwards towards each other until your body forms a “V.” Keep your abdominal muscles and quads contracted the entire time. Do twelve to fifteen reps. Move on to the next exercise without any rest. Mountain Climber Roll over into plank position. Bend your right knee, bringing it up towards your right hand as if you were climbing something. Bring your knee all the way up to your elbow. Return your right knee to the starting position and repeat the previous step with your left leg. Keep your abdominals tightly contracted the entire time. Do twelve to fifteen reps, with each leg counting as one. Rest for thirty seconds. Repeat the above steps three times. That is the end of the workout. Getting Insane Leg and Core Results By implementing the above exercises into your routine, you will give your legs and core an intense workout in a relatively short amount of time. Remember to listen to your body when choosing the weight of your dumb bells and barbell. If a weight is too heavy, opt for the next weight down. And do not strain yourself. Do this work out on a steady basis for maximum, lasting results. And, please post your comments, questions, or results below. Until next time, get fit and take care. Tweet 0 Share 6 +1 0 Reddit Pocket Pinterest LinkedIn 0
Is a diet of only raw food healthy? If you have considered this type of diet or are interested in knowing more, then read on. The Raw Food Diet Is Not New Raw Foodism has been around for hundreds of years, but has recently risen in pop culture popularity. The raw food diet consists of uncooked (less than 118 degrees fahrenheit), unprocessed, and primarily organic fruits, vegetables, nuts, seeds, eggs and sometimes fish (such as sashimi), meat (such as carpaccio) and dairy (such as raw milk and raw cheese). Many raw foodists are vegan or vegetarian. Gain The Health Benefits Without An Extreme Diet I know what you’re thinking: there’s no way I can eat all raw food. You don’t have to be extreme and go all raw immediately or at all. To start reaping the many benefits of raw foods, simply start adding them to the dishes you already eat. For example, make a pizza using avocado instead of cheese. Use spaghetti squash instead of pasta for a spaghetti with meat. Make a grilled chicken breast sandwich with the fillings in leafy greens. Also, try making chili with raw vegetables added in at the end and then serve it with salsa and guacamole. Increase the raw food percentage of your meals by adding raw side dishes like vegetable mixes, salads, fresh sprouts or sliced veggies. Eventually you should aim to get 50% raw foods at each meal. Who Wants More Energy, Better Stamina & Less Body Fat Raw food enthusiasts have said their diet results in many great health benefits.Some of these include increased energy, better mood, reduced cancer risk, improved stamina, healthier skin, weight loss, clearer intellect, enhanced immunity, improved sleep, and many more.A raw food diet contains fewer saturated fat and trans fats than the typical Western diet. It is also much lower in sodium and sugar, rich in antioxidants and high in fiber, folate, magnesium, potassium, and vitamin A. Reduce The Acidity In Your Body The raw food diet is also thought to have a favorable acid-alkaline balance, since the food is low in acid-forming food. Too much acidity in the body is known to be toxic and cause an array of diseases. Some ailments and sicknesses that are a result of acidity are dehydration, diabetes, bladder and kidney damage, fatigue, high blood pressure, heart disease, hormonal imbalances, indigestion, immune deficiencies, insomnia, lactic acid build up, lupus, obesity, osteoporosis, rheumatoid arthritis, yeast and fungal overgrowth, and more. Dairy, bread, white flour, meat, eggs, sugar, artificial sweeteners, coffee, carbonated drinks and preservatives are the main offenders of high levels of acidity in the body. Like I mentioned earlier, if you are going to eat these types of foods, make sure to get 50% of your meal from leafy greens and raw vegetables to balance it out. Save Time By Eating Raw Food Besides providing great benefits for your entire body, the raw food diet means you will typically have less work to do to prepare your meals.Since you aren’t cooking food, your main duties will be chopping, cutting, slicing, juicing and blending. Beginning a raw food diet can be an exciting way to discover new vegetables and fruits you’ve never tried before. It is also a great way to get in tune with your body and gauge how different foods affect your body and mind. You will be amazed at all of the changes you’ll see and feel as a result of putting whole foods rather than preservatives and processed foods into your body. Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
How do you know if you’re overeating or undereating? Here you’ll learn all about how to figure out how many grams of fat, protein, and carbs you should eat each day so that you don’t overeat or undereat. Firstly, the answer is based on your goals. So, what are your goals? Do you want to: Lose fat? Gain muscle mass? Maintain your weight, but become leaner? Answer those questions first. After you define your goal, you’ll need to find your BMR. Find your BMR This is the number of calories that you burn in a 24-hour period, while your body is at rest (but not sleeping). You can find a free calculator online that will help you calculate this number. Or, you can do the following calculation: divide your bodyweight by 2. Now multiply by 24. This will give you a general approximation of what you need to be eating in order to effortlessly lose some weight, or if exercise isn’t a part of your day simply maintain your current BMI. If your goal is to put on size the you will need to increase these numbers based on how fast/slow you are looking to add size. Example of a 200lb man: 200 / 2 = 100 x 24 hours = 2400 calories. This means this man should eat 2400 calories across the day. I recommend breaking this number of calories into 5 or 6 meals per day. If you want a more accurate calculation, then use a body fat caliper. You can find them on Amazon.com for $4. This will give you a more reliable body fat reading. You can then input those figures into an online BMR calculator. Use an activity multiplier To make the reading even more reliable, you can use an activity multiplier (again, find an online calculator that makes this process easy). This will help you to add the required extra calories if you have an active job. Use your BMR calculation to asses your needs As you know I recommend foods from nature, such as: Fish Fowl Nuts Seeds Lean meats Vegetables Fruits With this in mind, you should consume the required number of calories from the quality food sources listed above. You should then structure your macronutrients so that you don’t store any fat at night. It is advisable to eat your carbohydrates around your workout times. For the first 3 meals of the day, consume one third of your calories from each food group (fats, proteins and carbs). As you get to meals 4,5, and 6, taper off the carbs and eat more calories from proteins. When I’m cutting, I like to eat 100% of my calories from protein (for meal 6). I also stop eating 3 hours before bedtime to ensure I get as lean as possible. Use the tips and system above in order to figure out your calorie intake, and make sure that you don’t over or under eat. If you have any comments or questions, leave them below. Tweet 1 Share 5 +1 0 Reddit Pocket Pinterest LinkedIn 0
Wondering how you should go about structuring your workout sessions? You know that you need to have two main types of exercise in your program – strength training and high intensity cardio training. But, how do you set them up? And more importantly, within those two types of workouts, how do you set up each exercise you’ll be doing? Many people often find themselves confused when it comes to workout programming, so today we’re going to set the record straight. How you structure the exercises you do in each session will influence the nature of the results you see, so it’s something to start paying closer attention to. Let’s go over what you need to know. The ‘60’ Minute Time Block So let’s say that you have 60 minutes to workout total. How much do you devote to strength and how much to cardio? A good split that I would recommend is about 30-40 minutes to your strength work and the remaining 20-30 minutes to high intensity interval cardio training. Note that strength work must come first. If you have a longer or shorter block of time, adjust these time frames respectively. The key point to note is that strength training is the priority, gets the most time, and comes first in that session. Structuring Your Strength Workouts To best structure your strength workout, you’ll always want to do your multi-joint or complex exercises first. These are your squats, your deadlifts, your bench presses, your bent over rows – if they utilize more than one muscle group, they are going to take more energy to perform. As such, doing them first helps ensure you perform them without a problem. After those exercises have been completed, then you can move into your isolated exercises such as bicep curls, tricep extensions, leg extensions, and so forth. Adding Cardio Into The Mix After your strength work is completed, now you need to add cardio to the mix. If you’re still doing that steady state cardio, going at it at one straight pace for 40-50 minutes at a time, you are missing out on results. Those who participate in this form of training experience greater fat loss all over their body, as well as specifically from the trunk region, as was found in one study published in the International Journal of Obesity. For instance you can bike hard for 30 seconds and then rest for 30 seconds. Or you can run uphill and walk back down. Do whatever mode of cardio you prefer as long as you can do it intensely. Or, if you want another option, try my HIIT max program, found at insanefitnessanywhere.com. You’ll see noticeable improvements in just a few short weeks doing this type of cardio. What About Abs? Now you might be wondering when you should do abs? Because abs will help to support your core throughout all the main strength moves, you want to make sure you’re doing any intense weight lifting moves requiring core support before abdominal training. This means squats, deadlifts, lunges, rows, shoulder presses, and of the like. If you were just going to do an arm workout and you want to blast through abs first, that’s fine, but anything more intense on the strength side, abs come last. So keep these points in mind as you go about structuring your workout protocol and you can be confident that you are going to head toward results. Cut Out the Confusion: Now, this was one of my more “science” blog posts. And I know I didn’t give you any real specific guidelines. But that’s because this is a rather complex topic, and reality, there’s no “right” or “wrong” way to do things. However, The way that I’ve found most effective? The one that not only got me from 24% body fat to 8% body fat in a little over 3 months? And the one that I’ve used with thousands of clients. (Over 60,000 to date, to be precise) is this one – HIIT MAX™ HIIT MAX™ takes the methodologies and guidelines we have here, and lays everything out into one easily accessible, done-for-you training & nutrition program. We give you a plan that’s easy to implement, takes no thought process, removes confusion, and guarantees to torch stubborn fat in record time. Plus, you only need to commit 20 minutes, three times per week. Reference: Chisholm, D.J. et al. (2008). The effects of high intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. 32, 684-691. Tweet 4 Share 59 +1 2 Reddit Pocket Pinterest LinkedIn 0
