You can google all you want, but there is not a one-size-fits-all answer to the popular question of “how long should I rest between sets.” You’ll find plenty of recommendations — and plenty of people who claim to have the answer — but it varies dramatically between different coaches.

When there aren’t hard-and-fast rules, common sense can guide you in the right direction. Here’s our common-sense recommendations.

Be Flexible With Rest Time

If you’re doing a follow-along video workout, like in Fat-Loss Extreme For Women, Fat-Loss Extreme For Men, MOVE,  our Facebook groups for men or women, or in V-Shred University, a good plan rest as however long the coach in the video tells you to rest.

But even these rest times aren’t set in stone. If you’re one round in and you feel like your heart is in your throat, or you’re about to lose your lunch, just pause the video and rest a little longer. Don’t worry, doing this won’t sabotage your results in the least!

Now, suppose you’re following one of our gym-based programs, like Clean Bulk. In that case, our suggestion is that you rest about 60-90 seconds between sets of weighted exercises. That’s long enough to catch your breath and let your muscles recover, but not so long that you’ll totally cool down.

Again, this can also be altered to your fitness level. If you need to take a bit longer, like 2 or 3 minutes, and it will help you bring more intensity or lift more weight on the next set, that’s fine.

That said… it’s important to use your gym time as efficiently as possible. If you need to rest a little longer, take it, but only if you REALLY need it. Otherwise, get off your phone, stop socializing, and get to work.

Don’t sell yourself short, but also listen to your body! Recovery both in and out of the gym is crucial to seeing results! So take the time you need!

And if you find yourself struggling during your workout, that’s where the best workout-boosting supplements can be your best training partner. Consider pounding some Sculpt Nation PRE 15-30 minutes before a tough workout that, or supplementing with some intra-workout “fuel” in the form of Sculpt Nation BCAAs while your lift!

Let The Experts Help You

If you’re completely puzzled by rest times, if you are pushing hard enough, or by how to train for your goal of weight loss or muscle gain, you’re not alone. So let us help you!

V-Shred has a team of of highly qualified coaches who create customized workout programs and diet plans for thousands of people every day. This is what helped them build the bodies they’ve always wanted — and figure out the right way to train to keep those results once they earn them!

Click HERE or email coaching@vshred.com to finally start getting some answers to your questions.

The post How Long Should I Rest Between Sets? appeared first on V Shred.

HIIT, or “high-intensity interval training” is a term for workouts that involve short periods of intense exercise performed for time, alternated with lower intensity recovery periods. It’s a great way to get a lot of work done in a short amount of time, and it can provide all the same fitness, health, and weight-loss benefits of longer-duration cardio.

That’s WHY to do it. WHAT to do for HIIT cardio is a question our V Shred personal trainers get every day, especially in regard to our popular programs Fat Loss Extreme For Men, Fat Loss Extreme For Women, Toned in 90, and Move — all of which contain HIIT workouts.

Is the elliptical better than a bike? How about sprints? Plyometrics? Or a rowing machine? The answer: it doesn’t really matter what you do… as long as you can safely do it intensely!

Here’s why: The adaptations from this style of cardio aren’t just specific to a body part like your legs or arms. They’re systemic, which means they involve a lot of different systems and organs — from your lungs to your heart, capillaries, and sure, your muscles, too.

This means that you can experience the benefits of high-intensity interval cardio on whatever equipment works best for your body, your injury history, and your equipment set up. It can work even if you have no equipment at all!

The key to making HIIT effective is how hard you push yourself!

How To Know You’re Going “Hard Enough” In HIIT

There is really one thing you need to master when doing HIIT. That is getting your heart rate up high enough for these short sessions to be effective!

The most reliable way to do this is to wear a heart rate monitor. During the short bursts of high-intensity exercise, try to get your heart rate into 70-90 percent of your maximum heart rate and 55-65 percent during the rest periods.

Here is an easy formula for figuring out your max heart rate:

220 – (your age) = Maximum heart rate

Then just apply the percentages. Example: If you are 30 years old, 85% would be 161 beats per minute–right in the HIIT sweet spot. Training at 55% would be 101 beats per minute, which might feel more pleasant, but it’s not high enough to be HIIT.

If you don’t have a heart rate monitor, you can use your breathing or the so-called “talk test” as a guide. This is not quite as reliable, but works in a pinch.

If you can chit-chat at the end of a high-intensity interval, you aren’t pushing yourself hard enough. You should be struggling those last few seconds and need every second of “recovery” if you are performing HIIT correctly.

Equipment Options for HIIT

Bottom line: an effective HIIT session has less to do with what type of equipment you use and more about how hard you push yourself! If you can safely push the intensity for 20-30 seconds, that’s the real key in high-intensity training.

But here are a few guidelines that may help you decide what equipment (or not) to use for your HIIT cardio sessions.

• If all you have is a stationary bike, great! Crank up that resistance and use it!
• If running or sprinting hurts your knees but an elliptical doesn’t, go with the elliptical.
• If your heart rate soars when going up steps, jump on a step mill or find some steps and get to work!
• If you don’t like cardio machines, grab some battle ropes or a jump rope.

And if you don’t have access to any equipment, try doing plyometrics, perform run/jog intervals in your neighborhood, or find a small hill and perform hill sprints.

You could even just hit play on one of our follow-along bodyweight workouts, like the ones in many of our ready to download programs.

We even have a library of follow-along workouts in our app subscription, V Shred Plus on Apple or Android — and our YouTube channel is packed with free follow-along HIIT workouts!

So yes, you’ve got options— not excuses!!

The Best Supplements for HIIT Training

Since HIIT is all about being able to push and maintain intensity, the best supplements for this style of training are ones that are going to give you energy, but also help fight fatigue. A solid pre-workout does both.

Suppose you need a little push to have the energy and stamina to make it through a tough HIIT session. In that case, you may want to try mixing up some Sculpt Nation PRE about 15-30 minutes before you get started!

The ingredients in PRE will help give you energy without jitters and can even assist in revving up your metabolism so you can burn even more fat while you break a sweat! If you’re new to pre-workouts, you can start out with just a half-dose to determine your tolerance.

Do you feel like HIIT is too advanced for your fitness level? Or are you struggling to figure out what type of cardio and training approach will work best for you and your body? We have a team of coaches who are helping thousands of people around the world solve that exact problem every day. Click HERE for more information or email coaching@vshred.com, and we’ll get you hooked up with one of our expert trainers! 

The post What Should I Do For HIIT Cardio? appeared first on V Shred.

We have a killer 4 exercise – 4 minute – no equipment HIIT workout for you to bookmark! 

Yes, this workout is less than 5-minutes! That’s not a typo!

But before we give you this quick and simple (but certainly not easy) workout, we want to make sure you know that this IS NOT a workout most people should do as their primary form of exercise!!

When it comes to getting in a workout, of course, something is better than nothing. But it doesn’t matter if your goal is to lose fat, gain muscle, or increase endurance — 4-minute workouts will never be enough to reach those goals! 

We like to call this one an “In Case Of Emergency” workout. 

• Oversleep?
• Get off work late?
• Kids forget to tell you about their art project due in the morning?
• Stuck in a hotel with no equipment and very little time? 
• Just not feeling like going in for your typical hour at the gym?

We all have days when a workout seems impossible…

This 4-MINUTE HIIT WORKOUT is perfect to have on standby for times when life throws hurdles your way, and a “real” workout just isn’t gonna work out. 

It wastes NO time, and while it may not be ideal for daily exercise, we promise if you give every second 110% all-out effort — you will break a sweat, feel the burn, and blast a lot of calories!!

• If you need to do this workout, chances are you don’t have gym access. So we also made sure you can do it ANYWHERE!
  
• It doesn’t require any equipment, only a small space!
• If you oversleep – do while your shower heats up!
• If you’ve gotta work late –  do it in your office between meetings!
• If you’re waiting on your kids – do it in the parking lot! 
• Do it while dinner is in the oven or while your morning coffee is brewing!

You get the idea!! Even on your busiest day, we know you can find (less than) 5-minutes! 

Instead of making TIME an excuse
and canceling your workout altogether …
HIT PLAY
and do this short “IN CASE OF (exercise) EMERGENCY”
4-Minute Follow Along

4-MINUTE HIIT WORKOUT

Structure
Do each exercise below for 45 seconds. Take 20 seconds of rest between exercises. Once all four exercises are done – so are you!! 

Of course, if you have more than 5 minutes to spare, you can take about a minute to breathe and do another round or two! 

Exercises
Reverse Lunge to Knee Drive
Double Plank Jack to Jumping Jack
Spiderman Pushup
Plank Up Downs

Workout Tips

• If you aren’t sure how to do any of these exercises, we show you how to do each one with proper form HERE!
• Make sure you are going all out during the entire 45 seconds!! HIIT workouts, especially really short ones like this, are only effective if you get your heart rate in that 80-90% max range for the entire “work” time! 
• No timer? Use this video! It is a real-time follow-along, so all you have to do is hit play!!
• Only use this workout as an occasional substitute or an “extra” little boost if you want some additional calorie burn! Most days, you should be following a full-body training plan that is best for your goals and body type! 

If you don’t know what your body type is… check out this FREE BODY TYPE QUIZ!! It guides you through six easy questions about yourself. Then based on your answers, it tells you what body type you have and the type of dieting, training, and cardio that you should do to get the BEST RESULTS based on YOUR genetics!!

And …
If you like “backup plan” workouts like this one
(or just short workouts in general)

Take a second and go comment HERE and let us know; that way, we know what kind of workouts you want us to film and post in the future! 

And while you are there, if you have any questions about this 4-Minute HIIT Workout – you can post them there, and one of our expert team members will get back to you asap! 

The post 4-Minute No Equipment HIIT Workout appeared first on V Shred.

Frequently changing workouts is a preference for lots of folks. This no doubt helps keep things fun and challenges your muscles. But we actually have quite a few customers tell us they prefer sticking to ONE workout for a little while before switching to something totally new. 

Today we are giving you ONE no-equipment workout that has THREE DIFFERENT CIRCUIT LEVEL – so it can advance as you do! 

• Beginner
• Intermediate
• Advanced

If you are a newbie, you can start with the beginner circuit and progress as your strength and endurance builds.

If you have been exercising awhile, you can use the intermediate or advanced circuit anytime you want to mix things up — or when you need to get in a solid sweat session that doesn’t require any equipment! 

Because this workout doesn’t require any equipment or much time (even the most advanced version is only 17 minutes) – it would be a great workout to do as soon as you get out of bed, before you start your busy day!

Everything you will do is laid out for you step-by-step below.

The only thing YOU need to do before you get started is determine your individual fitness level.

It may take a little trial and error, but it’s ultimately up to you to determine which category best fits where you are in your fitness journey.

Here is a “generic” guide if you aren’t sure….

• Beginner: Working out a few weeks. 
• Intermediate: Working out a few months.
• Advanced: Working out a year ++
  

The follow-along video we filmed is for the ADVANCED circuit.

But because this is a progressive style workout, you can still use the video and follow along with us even if you choose the BEGINNER or INTERMEDIATE circuits!

For example:

• For the beginner version, you will follow along but stop the video after the first round (during the first rest break.)
  
  Since this workout calls for THREE of the same rounds, you would simply rewind the video to the beginning (or continue on your own) and repeat that circuit two more times.
•  For the intermediate version, you will follow along and then simply stop after the second rest period – before Vince goes into the final round.
• For the advanced version, just follow along! 

This may sound confusing, but it’s not! It’s simply ONE workout with THREE circuits that continue to build on the last!

But before you get started, we suggest you take a glance at the written step-by-step breakdown below or watching the follow on long video below so that you have a better understanding of what you will be doing!

Morning Workout Routine
(FOR EVERY FITNESS LEVEL)

Beginners Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 9 minutes 30 seconds

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

Intermediate Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 8 minutes 30 seconds
**Yes, this is 1 min-shorter than “beginners” – but that is only because you have one less minute of rest.

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

Advanced Morning Workout Routine
Total # of exercises: 30
Total duration (including rest time): 17 minutes

Workout:
Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds
Exercise 11: Jump Squats – 30 seconds
Exercise 12: Close Grip Push-Ups – 30 seconds
Exercise 13: Jump Lunges – 30 seconds
Exercise 14: Mountain Climbers – 30 seconds
Exercise 15: Reverse Snow Angels – 30 seconds

There are SO MANY things we LOVE about this workout….

It is FAST!
It requires NO EQUIPMENT!
It can be done from just about ANYWHERE!
It hits MULTIPLE MUSCLE GROUPS!
It incorporates BOTH STRENGTH AND CARDIO!
It can ADVANCE as you do!!

Oh, and one more thing …
This workout will be a challenge for ANYONE, but THE BEST way to exercise and diet is always in a way that is best for your own unique body type!

We created a quick FREE BODY TYPE QUIZ for you that is only 6-questions.

In just seconds, you will know your body type and be given tools to help you pick the best way to exercise and eat to reach your goals faster and easier! 

It’s already helped hundreds-of-thousands of men and women step away from generic plans and figure out what is best for their own unique genetics!

Take it HERE today for FREE! 

The post Try this “progressive” circuit every morning (catered to every fitness level) appeared first on V Shred.

If your goal is to BLAST FAT, but you don’t have any gym or cardio equipment to break a good sweat at home – – you are in the right place!

We have a FREE WORKOUT for you that consists of ten of our favorite fat-burning exercises structured in a way that will blast a ton of calories — in only TEN MINUTES!!!

The best part .. we aren’t using ANY equipment!

You can do this workout from your living room, back yard, a park, at work, in a hotel, etc. You only need your body and a very small open space!

Print this page, grab a timer, and go at it on your own! OR – watch the video below – and workout with us!

All you have to do is hit PLAY — it’s a real-time follow-along video — so it’s like you have a FREE personal trainer in your living room!

Let’s get sweaty and blast some body fat!!

10 Minute Fat Burning No Equipment Home Workout

Workout Structure
For each exercise, you will go ALL OUT for 20 seconds and then rest for 10 seconds.
Once you have done all 10 exercises, you will repeat for a total of 2 rounds.

Exercises:
High Knees
Half Burpee
Star Jumps
Bicycles
Speed Skaters
Kick Throughs
Jumping Jacks
Plank Up Downs
Squats
Mountain Climbers

Don’t forget … for short HIIT workouts to be effective at fat-burn, you have to PUSH HARD during the 20 seconds of work! You need to get your heart rate as high as possible!

HIIT style workouts like this one are excellent for anyone that needs to workout from home or is pressed for time.

Most body types will benefit from this training style, but it is still important that you know what your body type is if you want to make the MOST out of your training and dieting efforts.

You always want to ensure you are both exercising and eating in the best way for your genetics! That is why we created a FREE BODY TYPE QUIZ!

It is only 6 questions. You get your results instantly and are given helpful suggestions on getting started training and eating for your body type!

It’s a great place to get started if you are a beginner or if you have been dieting and exercising but aren’t seeing the results you desire.

Again, it is totally free! You don’t have to sign up for anything! We just want to help you out! Check it out HERE!

The post 10 Minute Fat Blaster (No Equipment Required) appeared first on V Shred.

Home workouts are really popular these days. They are quick, convenient, often require no equipment, and can be just as effective as paying for a pricey gym membership. 

But have you noticed that most call for a ton of jumping (plyometric) movements?

Plyometrics are used in many home workouts because they are a great alternative when you don’t have access to weights. 

Studies show that plyometric workouts can produce similar effects on muscle growth as resistance training. Plus, the fast-paced movements also get your heart rate up, allowing you to burn a ton of calories in very little time!

But here is the problem…. 

They are high-impact. So, if you have achy joints or are a beginner, plyometrics can be a little too much to take on. 

Does that mean you can’t get an effective home workout without them? Absolutely not! 

If you are unable to do jumping movements or aren’t in the mood for a high-impact workout — we put together a 10-minute low-impact lower body and abs workout you will love!Even without jumping, this workout can still help beginners build calorie-burning lean muscle, and it uses a HIIT timing format for optimal fat burn!

To do this workout, all you need is a small space. Yup, that’s it! You don’t even need a timer because we filmed a follow along video so you can workout with us in REAL-TIME! 

In the video you get step-by-step instructions on how to do every movement with perfect form, but here is a breakdown of what we are doing. 

Workout structure:

Do each exercise listed below for 45 seconds, followed by 15 seconds of rest.

Once you are done with the last exercise, your workout is over; however, pending your fitness level, feel free to repeat it again! 

Exercises:
Side Step Squat
Side Step Jacks
Side Knee Drives (right)
Side Knee Drives (left)
Squat Butt Kicks
Plank Rotations
Reverse Lunge Knee Drives
Side Plank Hip Dips (right)
Side Plank Hip Dips (left)
Skaters

THAT’S IT!! An effective home workout that is low impact and perfect for beginners!!

If you like super short workouts that help sculpt muscle and burn fat simultaneously and that you can do from home without any equipment, you will love our workout program MOVE!! 

This one-of-a-kind program gives you 30 days of workouts that are all 20 minutes or less and have no repetitive exercises.

That’s right, you get a totally different workout every single day! How’s that for keeping you from getting bored and keeping those muscles guessing! 

MOVE is designed for males, females, beginners, and trained athletes. It requires NO equipment, and in addition to your daily workouts, you also receive healthy recipes and access to our private Facebook mens or womens group!

We’re so confident that this program will help you quickly shed inches in just 30-days – that it is backed by a 100% 60-Day Money-Back Guarantee.

You have nothing to lose and only a stronger, more toned body to gain!

CLICK HERE to instantly gain access to the program!

Source – If we need to link the study I mentioned – https://www.sciencedirect.com/science/article/pii/S2095254620300764

The post No Jumping Low Impact Home Workout For Beginners (Lower Body + Abs) appeared first on V Shred.

Let’s play a game of “would you rather” …

• Would you rather: Spend 10 minutes or one-hour doing cardio?
• Would you rather: Do cardio every day or only a few days a week?
• Would you rather:  Burn calories ONLY while you are exercising or burn calories while you are exercising ++up to 48 hours AFTER your workout is over?

Maybe there is someone out there that has an extra hour to spend in the gym every single day and doesn’t want to burn the most calories in the least time, but for everyone else – – you need to read this article!!

There is a VERY EASY way to burn more calories in less time.

Maybe we shouldn’t use the word easy, because when done correctly, this form of exercise can be pretty difficult.

But it is a simple method that, if followed correctly, will result in the best results in the shortest time! 

It’s called HIIT.

You’ve probably heard of it. You may even THINK you are doing it. 

But chances are you are making a few mistakes and your HIIT workouts aren’t as effective as they could be!!

We have 5 SIMPLE TIPS you must follow if you want to use HIIT to burn fat faster!

First, we want to  quickly explain what HIIT is and why it’s one of the best ways to exercise!

WHAT IS HIIT?
HIIT (High-Intensity Interval Training) is a workout that includes repeated
intervals that are high intensity but VERY short in duration. Going too long is actually mistake #1, which we will get to in just a second.

These high-intensity intervals alternate with lower intensity intervals of either complete rest or very low-intensity active recovery.

For example, you might do a quick burst of 20 seconds of an exercise, like sprinting or burpees, and then rest for 20 seconds before starting the next interval.

You then repeat this high/low cycle for 10 to 20 minutes!

Yes, that is it! We will explain more in-depth why you don’t need to (and shouldn’t) spend more than 30 minutes doing HIIT a little further down! 

WHY IS HIIT SO EFFECTIVE?
HIIT is popular among shredded bodybuilders, professional athletes, top personal trainers, and it is no doubt our favorite style of exercise here at V Shred for many reasons. 

HIIT workouts can help you:

• Maintain and even build muscle mass while reducing excess body fat.
• Support cardiovascular health and endurance.
• Boost your mood, focus, and productivity. 
• Improve speed, power, and agility. 
• Burn additional calories upwards of 24-48  hours after your workout is over.
• Spend less time exercising. 

The two most significant benefits from the list above that we want  to focus on are those last two – effectiveness and sustainability!

Effectiveness:  Those long sessions of steady-state cardio ONLY burn calories WHILE you are exercising. With HIIT, you can continue to burn calories for up to 48 hours after your session ends!

This is primarily due to something called Excess Post Oxygen Consumption, which we will tell you more about in just a second.

HIIT works (as long as you do) and not just WHILE you are doing it! It helps you burn more calories even on the days when you aren’t exercising! 

Sustainability: One of the biggest reasons people skip the gym is TIME. It’s not realistic for most people to be able to spend an hour or two in the gym every single day. HIIT doesn’t take long! 10 to 30 minutes (max), and you are done!

We preach that the best exercise program is one that YOU can stick to. Most everyone can carve out a half hour to exercise a few days a week, making this style of exercise sustainable long term!

HIIT is no doubt one of the best exercise methods for fat loss… BUT THERE IS A CATCH!!

You have to do this style of exercise correctly for it to work, and we see a lot of people doing it wrong! 

We have a 5 Step HIIT Process that will help you burn fat faster without having to do boring steady state EVER again!!!

SAY GOOD-BYE TO WASTED HOURS ON THE TREADMILL…
USE THESE 5 TIPS TO MAKE THE MOST OUT OF YOUR HIIT SESSIONS

1: ONLY DO VERY SHORT INTERVALS
When we say short, we mean all out bursts of 10 to 20 seconds. Anything longer than 30 seconds is not HIIT.

Why? It is NOT possible to get in the top 80-90% of your heart rate (which is where you need to be for HIIT to be effective) for 1-2 minutes!

If you are truthfully going as hard as you can, there is no way you will last that long at max effort!  Make sure your high intervals are SHORT so that you can go ALL OUT! 

2: GIVE MAX EFFORT FROM START TO FINISH
Many people go all out for the first internal or two and then sort of fade. You have to give it 100% from start to finish! That is why HIIT sessions are so short!

Pick a duration (10-15 minutes is a great start) where you can stay disciplined enough to give 100% from start to finish! You can always add a little more time as you progress!

3: PICK HIGH-INTENSITY MOVEMENTS
Not all exercises will get your heart rate in that desired 80-90% max range.

For example, exercises like pushups and situps will never work for HIIT.. Your chest or abs will fatigue way too quickly to get your heart rate up that high.

You must pick exercises that can spike your heart rate for the entire duration. Things like sprints, burpees, suicides, and fast jumping movements are great choices.

If you want to see a list of our favorite HIIT exercises, we put together a list of our favorite HIIT movements – you can check them out HERE.  

4: NO WASTED SECONDS
Remember, with HIIT, you are working with SECONDS, not minutes. This means every single second has to be used!

You have to give it your all from second ONE and not slow down with 2 seconds left!

For example, if you are sprinting, it sometimes takes a few seconds to gain momentum and reach your “max” speed. So, your high interval timer shouldn’t  start until you are at MAX effort! Always remember – max speed/effort for every single second!!

5: ONLY REPEAT EVERY OTHER DAY (OR LESS)
Remember earlier when we mentioned that you can burn calories for up to 48 hours after finishing a HIIT workout?

This is due to something called Excess Post Oxygen Consumption (EPOC, or informally called afterburn.)

Without getting too scientific, EPOC is an elevation in your metabolism that you can ONLY get from very strenuous activity like HIIT.

You deplete all your oxygen stores, and your body then works overtime for up to TWO DAYS to replenish them (which burns calories.). You can only initiate this when your heart rate gets in that 80-90% range. So you can’t reap this “after-burn” calorie reward from an hour of steady-state cardio because your heart rate won’t get high enough. 

Thanks to EPOC, you don’t need to do HIIT every day since you will be burning calories even on the days you aren’t exercising.

WATCH THIS VIDEO TO LEARN MORE ABOUT THE EFFECTIVENESS OF HIIT
AND HOW TO INCORPORATE THESE 5 FAT BURNING TIPS 

If you want even MORE help to make your workouts more effective, we have a free BODY TYPE QUIZ that will help get you results even FASTER!

It is only 6 questions, and you will have your body type results and fat loss game-plan instantly!

Over 2 million people have already taken the quiz and are using their results to speed up lean muscle growth and fat loss!

Find out your body type and the best way to eat and exercise based on your genetics for free by clicking HERE! 

The post 5 Simple Ways to Burn Fat Faster (HIIT EXPLAINED) appeared first on V Shred.

This is a trouble spot for most women, but it could also be where you “genetically” hold on to fat. If you need any help determining the best way to structure your lifestyle based around your genetics, make sure and take this  FREE BODY TYPE QUIZ!

No matter your body type, leaning out your back comes down to two things:

• BLASTING FAT
• BUILDING MUSCLE

Unfortunately… you can’t spot-reduce fat.
Fortunately… you can build and tone muscles to give your back a leaner appearance.

We are going to walk you through a workout that DOES BOTH!

Before we give you the workout…
Chances are you only think you are giving your back workout the attention it needs.Many times, ladies will go in and do a few pull-downs on a cable machine, or maybe a few cable rows, and think that is going to get the job done.

You have to hit ALL AREAS of your back. A couple of rows and a few sets of pull-downs won’t achieve that. 

THIS WORKOUT is a high-intensity back workout that will hit ALL areas of the back but will place THE MOST emphasis on the area where the bra bulge happens.

It also includes some high-intensity cardio to help burn additional calories.

To achieve this muscle-building + fat-blasting combo .. we are going to be doing something called Functional HIIT Training.

• You will focus on TIME instead of counting reps.
• You will work muscles to exhaustion – using moderate to heavy weight.
• You will get VERY LITTLE REST between exercises and sets.
• You will incorporate small bursts of cardio in-between every single exercise.

LETS BLAST SOME BRA BULGE FAT!!!

BRA BULGE WORKOUT

Duration: Roughly 30 min
What To Do: Go through each exercise without stopping. The only time you will rest is the quick assigned rest time between sets. You may need a little time to get from equipment to equipment between each exercise..do not use this as an excuse for extra rest!

Band or Machine Assisted Pull-Ups (Slightly Wide Grip)
45 work
15 rest
X3

1 Min … Jump Rope

Close Grip Seated Row
45 work
15 rest
X3

1 Min … Jump Rope

Bent Over Rope Rows
45 work
15 rest
X3

1 Min … Jump Rope

Standing Lat Pull Down (use a rope for ease/transition)
45 work
25 rest
X3

1 Min … Jump Rope

Renegade Alternating DB Rows
45 work
15 rest
X3

1 Min … Jump Rope

5 second Superman Holds With Lat Squeeze every 5 seconds
45 work
15 rest
X3

1 Min … Jump Rope

BONUS BACK FAT BLASTER…
If you want some EXTRA BACK FAT BLASTING, we suggest throwing in 15 min on a rower at the end of this workout.

THAT’S IT.
YOU. ARE. DONE

Since you will have VERY LITTLE REST TIME, you will likely find that you fatigue and need to use less weight from set to set. We suggest working in a pyramid style, starting with the heaviest weight you can do with proper form, then lower weight with each set, or as needed. You can even lower the weight mid-set. 

DON’T FORGET…. You CAN hit specific muscles hard through training, but spot reducing back fat IS NOT possible. Your goal is to achieve overall fat loss and the best way to do that is to know your body type!

This FREE BODY TYPE QUIZ is only 5 questions and will show you what type of diet and training will help you achieve the BEST RESULTS based on your genetics!!

The post Bye-Bye Back Fat- Banish BRA BULGE With This Workout appeared first on V Shred.

The typical thought process is that if you are overweight, you are unhealthy, and if you are thin, you are healthy.

But there is more to your weight than merely being “fat” or “skinny.” 

IN FACT….

If you are thin, you may have a specific body type that is a significant health hazard!!!

Have you ever heard someone throw around the term SKINNY FAT?

This is when someone is SKINNY (of average weight or sometimes even underweight), but has little to no muscle mass. These people may look thin, but actually have high levels of body fat, particularly in the midsection. 

There is a medical definition of being “Skinny Fat” — It’s called “Metabolically Obese Normal Weight” or MONW, and it can be hazardous to your health. One group of researchers discovered that nearly 1 in 4 “skinny” people actually have pre-diabetes and are medically obese! 

You may think being SKINNY FAT is a “body type” you are doomed to have forever. 

BUT IT’S NOT!!

You are indeed sort of battling two evils since it’s hard for you to gain muscle and easy for you to gain fat… but you are NOT cursed forever!

You just have to work smarter to be successful in reaching your fitness goals!

Picking a diet and training plan can be very frustrating if you are Skinny Fat because you are plagued with the question … DO I  LOSE FAT FIRST or PUT ON MUSCLE FIRST?

THE ANSWER IS…..

It depends if you are “more fat” or “more skinny.”

Either way, the end goal is going to be achieving BOTH muscle gain and fat loss.

While it’s not impossible to build muscle and lose fat at the same time, it’s harder to do when you are in a caloric deficit, which is usually needed to lose body fat.

So what do you do?
WE BREAK IT ALL DOWN AND TELL YOU STEP-BY-STEP IN THIS VIDEO!

THIS IS YOUR SKINNY FAT FIX

1. STOP prioritizing cardio.
2. START lifting weights.
3. DO NOT attempt to bulk.
4. DO FOCUS on proper nutrition for your body type.
   ** Unsure of what your body type is? You can take our FREE BODY TYPE QUIZ**

Let’s talk about cardio…

Not prioritizing cardio DOES NOT mean you don’t do ANY cardio. It means that you don’t be a “cardio bunny” and focus on cardio more than strength training. You need BOTH!!

A mixture of cardio and strength training is key for those with a “skinny fat” physique.

Cardio can blast fat, improve your fitness level, and it improves metabolism. Strength training builds muscle. 

We suggest you focus on HIIT cardio over steady state. Based on endless research and our client success rate, we believe that HIIT burns more fat and is less muscle wasting than countless hours of steady state. 

Pending how high your body fat level is, you will probably want to aim to get in 10-20min of HIIT cardio 3-5 days a week.

Again, steady-state is not a bad thing!  It’s just not the best option for your primary cardio. Depending on how high your body fat is (and your heart health), you will probably want to add in a couple 15-30 min steady state cardio sessions each week.

It would help if you also were focusing on your daily NEAT (non-exercise activity thermogenesis.) This is the energy expended for everything we do that is not sleeping or exercise-related. If you make some simple daily habit changes, you will increase your NEAT and burn extra calories during activities you are already doing! Think… walking, cooking, yard-work, even typing on your computer, watching tv, or fidgeting.

Let’s talk about strength training…

Building muscle will be the primary focus of someone that is Skinny Fat because having more muscle means you are going to be burning .. more fat!

For every pound of lean muscle mass added to your frame, you will expend roughly an extra fifty calories at rest! This is exactly why you must focus on building muscle!

To build muscle, you are probably going to want to lift hard and heavy 4-5 days a week. Challenge yourself with heavy weight (as long as you are using proper form) in that 8-12 or maybe even 15 rep range for most lifts.

Focus on progressive overload, which is simply a gradual increase of stress placed on your muscles. This could be adding more weight, more reps, or more sets over time.

You will also need to focus on volume. This means you may need to train a body part more than once a week. You can easily accomplish this with various types of training programs, such as doing a Push/Pull/Leg split, or an Upper Body/Lower Body structure.

If you aren’t sure about proper form, we have videos that go over just about every exercise and every body part on our YOUTUBE CHANNEL.

Let’s talk about diet/nutrition…

Exactly how many calories you should be eating will be very individual for every person.

No matter your body type, it’s crucial that those with a SKINNY FAT frame  focus on the MOST IMPORTANT MACRO of all .. PROTEIN!

You have to eat enough protein. The typical suggestion for someone training hard is 1-1.5 grams per pound of bodyweight. Again .. this exact number will vary from person to person.

We are not telling you to go eat all the protein you want. Excess protein consumed can be stored as fat, just like carbs or fats can. Your calorie intake needs to be in check, no matter what macro you are consuming. 

Being skinny-fat no doubt sucks

BUT THE GOOD NEWS IS….

If you follow all of the advice outlined in the video above… your body DOES NOT have to be stuck this way!!

Remember that being “Skinny Fat” is very different than being genetically skinny. Often these body types are given the exact same diet and training program! This is HORRIBLE advice!! 

If you are skinny fat, it is most common that you will fall into the ECTOMORPH category, but that isn’t always the case.  If you want to take out all the guesswork, we can do it for you!

We have a FREE BODY TYPE QUIZ you can take that will tell you everything you need to know about your individual body type and the best way to eat and train to see optimal results!!

It’s only a few questions … check it out HERE!

We hope our SKINNY FAT FIX helped you out! We also have endless workout videos, diet tips, and even recipes on our YOUTUBE channel!  Make sure you go subscribe! 

We also have an amazing community of support over on our INSTAGRAM and FACEBOOK pages! If you haven’t already, go give them a follow! We’d love for you to post your progress and let us know how your SKINNY FAT FIX is going!

The post ANOTHER REASON THE SCALE SUCKS – Your weight may be “average”… but you could still be OBESE! appeared first on V Shred.

Booze and bad decisions … we’ve all been there!

The price we pay for a night out is often a spinning room, a pounding headache, cotton-mouth, nausea, and a feeling of downright regret.

You may feel especially guilty once you realize you may be too beat down to get in your scheduled workout. 

Not so fast ….

Pending how much damage you’ve done .. moving your body may help give you some relief

BUT YOU HAVE TO HAVE THE RIGHT STRATEGY!! 

We are going to give you THREE workouts you can do. Each one is designed based on your “beat down” level! 

First, we want to explain how a workout can help get you back to normal! 

In addition to just getting you out of bed and stimulating blood flow….your big night out may have slowed the release of endorphins, the feel-good hormones that can help regulate your mood.

Moving your body, even when you don’t necessarily feel like it, can help stimulate the release of endorphins, resulting in a better mood and a better state of mind.

You should use caution exercising following a big night out. If you went overboard, it is probably best to just call it a rest day!

But if you feel up for it, while exercise won’t help you fully bounce back, it can counteract some of the effects, and help you feel human again .. getting you back to your scheduled lifts .. faster!

HERE ARE THREE WORKOUTS
**pick one based on how bad the aftermath is **

MAJOR BEATDOWN – Yoga & Stretching.
Yoga may be your best bet because it’s gentle but still gets your body moving. Crawl out of bed (or just stay there) and do a short 10-minute full-body stretch or yoga sequence. Keep it nice and slow! You may want to avoid inversions (anything where your head goes below your heart.)Here are a few ideas….

CAT POSE
This one is great for relieving spinal tension. Which may help with your pounding headache!

BOAT POSE
This pose may help ease that “room still spinning” feeling … because it incorporates both balance and coordination. It also works your abs .. which could help with digestion and speeding up the detox process! 

KNEES TO CHEST
This is another one that can help out with a sour stomach and bloating. So it may help you if you feel a bit nauseous. 

CHILD’S POSE
This one is great for overall tension relief .. It promotes strong and steady breathing .. and improves blood circulation throughout the body. 

If all else fails… do the CORPSE POSE
For this one, all you do is lay on your back kinda spread eagle style .. breathe and meditate! 

MODERATE BEATDOWN – Low Impact Cardio.
You may not feel like pounding the pavement or jumping up and down, but a nice slow walk, swim, or cycle, will help get your blood flowing and give you a nice endorphin release.

Just jump on a treadmill, bike, cybex, elliptical .. or even better get some fresh air and go on a walk outside … for at least 20 min! 

LIGHT BEATDOWN – Light Full Body Circuit.
If you are feeling up for more than just some low to moderate movement, try a short, really basic full-body circuit workout.

One exercise per body part, just a couple sets of each in a moderate rep range, using lighter weight, bands, or even just body-weight. 

An example may be:

• Leg Extensions or Air Squats
• Hamstring Curls or Walking Lunges
• Calf Raises
• Bicep Curls
• Bench Dips
• DB Chest Press
• Lat Pull Downs
• Sit-Ups
• Rest and REPEAT for another round or two! 

We have tons of short workouts like this on our YouTube Channel that don’t require the gym at all .. so you can stay at home and sweat it out.

Save this article and use each “phase” over the days to come! 

Whether you plan to sweat it out post-party, take it easy, or wait and see what the dreaded day after holds … your body may be wiped out for more than one day!

It’s probably best that you start with the Light Workout in the video above and work your way up! 

While you are laying around in bed … this would be a great time to take our FREE BODY TYPE QUIZ! 

Knowing your body type will help you make the BEST decisions when it comes to picking your training and nutrition program! 

THIS QUIZ is only 5 questions and will immediately tell you your body type and give you the information you need to reach your goals faster… (after you are totally recovered from your night of regret!)

We hope this blog and these workouts give you an idea of how you can still stay on track… even after a night of bad decisions!!

The post Damage Control: 3 Hangover Workouts  appeared first on V Shred.