2nd Gear : Day 6 : Fitter and Faster with HIIT

Meal Plan:

6am : Protein Shake
9am : Bowl of Oat
12pm: Grill Fish + Mix Vege
3pm : Wholemeal+peanut butter
5pm : Protein Shake (after workout)
6pm : Tandoori Chicken+Nan
9pm : Salad
12am: Protein Shake
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Training Menu:

1)Fartlek = 15min
2)High Intensity Interval Training (HIIT)
1- Rowing+Circuit = 60sec/COP
2- Rowing+Hammerjack = 60sec/3 min
3- Rowing+Circuit = 60sec/COP

3)Log training = 6 rounds
4)Shadow Box
5)Blurpee
6)Crunches = 3x25

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What is HIIT?
HIIT stand for "High Intensity Interval Training" which is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout

Benefit:
1) This type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.

2) When you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.


3)Burn more fat!!!

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its been a week since we start the training again,yes the intensity is higher ever than before becouse we target to lose around 12kg in a month.Its not impossible but i need to get through the diet and training as usual.

the 4th sessions take place after 2 days of rest.Within this 2 days i try to figure out how to breath when im running on 12 speed.and last Friday i think im getting closer to it when i try to do circuit for 20 rounds with holding a bar on my head.im not actually run the whole rounds with the bar on, every 3 rounds i will change it to curl or shoulder press.but all in all i run with the bar on.its really test on how i supposed to breath because the bar is heavy too.

I really hope by next week i can run at least 3 min on 12 speed.