Hi There,
Welcome to Edition 3 of the Pound 4 Pound Personal Training Newsletter.
The word is out…… That Pound 4 Pound Personal Training is the place to be whatever your health and fitness goal is! That’s right theres lots of new faces in the gym at the moments all working towards their goals, so make sure you are all booking your sessions well in advance because spots are filling up fast!
In the article I have written for you today, I give away one of my secrets of success (absolutely free), so enjoy the read and learn why the members here at Pound are having so much success!
HIIT and the After Burn
HIIT stands for High Intensity Interval Training.
The definition of this is basically a short burst of high intensity exercise (above 85% max heart rate), followed immediately by a short bout of low intensity exercise or rest. An example of this is: sprint for 20 seconds then walk or rest for 10 seconds then repeat. There are no limitations to what exercises you use in this style of training, it could be pushups, squats, skipping rope or even punching the boxing bag. You should never get bored with all the variety you can incorporate into a HIITsession.
Now that we know what HIIT is I can explain the benefits of this training style.
Firstly the higher your heart rate is the more calories you are burning, so using this training method enables you to burn more calories in a shorter time period. In a 30 minute HIIT session you could burn 600- 1000 calories as opposed to having to work out for 90 minutes at lower intensities (60-70% max heart rate) to get the same results. Now keep in mind that to burn off 1kg of body fat you would have to burn approximately 9000 calories, by using HIIT methods you are guaranteed to get results in half the time.
My favorite thing about the HIIT method is what I like to call “the after burn”. The“after burn” is the period after training where your metabolism is still elevated, allowing you to burn more calories than normal when you are at rest. After a training session at lower heart rates your metabolism stays elevated for 1-4 hours following the work out. During a HIIT session, you are training at higher heart rates so your body is also in higher demand for oxygen. Therefore your body after a workout has to continue burning calories to bring your body back to” normal” state, this causes your metabolism to stay elevated for up to 40 hours following a HIIT workout! WOW!
So having said that, it’s not just the workout that gets you in shape; it’s the “after burn” from that work out.
My success story- by JOHN ROBERTS
Hello, my name is John Roberts.
I am 46 years of age and I have had a lifetime of playing sport, mainly tennis where I reached Regional level and Australian Rules Football where I reached Latrobe Valley (Gippsland) level and the Ovens & Murray level.
My sporting has also included surfing which is still a part of my life, along with basketball and running & I have always tried to keep myself relatively fit.
In my late teens and early twenty’s I dabbled with boxing and loved it however family commitments prevented me from going further. Over the past 15 months I have been very fortunate to meet and become good friends with Steve Dargan of Pound 4 Pound Personal Training.
At that time my training was OK however I needed some guidance and Steve has given me a new lease of life.
Having had many coaches and trainers over the past 30 plus years I rate Steve among the very best I have had in that time. He is extremely patient, positive and works everyone to the best of their ability and fitness level.
Through his professional attitude and dedication I have reached a new level of fitness and confidence. Steve’s sessions are solid however he is always aware of his class member’s health and well being & his training methods accommodates all levels of fitness.
I can highly recommend Steve as a personal trainer and know that all the members enjoy the variety and results that Steve has given us all.
Good luck, work hard and you will be amazed at the results your training will give you.
John Roberts
Steve’s notes: When John first came to me to train, he was already in good shape. His goal was to increase his fitness and learn how to box. He is now the fittest person in the gym and boxes to a level now of in my opinion is good enough to win a state title. Although his goal was not weight loss, through the challenging workouts he does he has lost 7kgs and reduced his body fat level to an amazing 7.5% (wow), and lost 40cm off his waist (wow)!! He has managed to change his whole body composition. At the age of 46 being in such amazing shape and with such a high work ethic, John is an inspiration to myself and the younger guys in the gym.
Congratulations on your amazing results John!
Steve and Shelley Dargan
Pound 4 Pound Personal Training
“You will HATE me, but you will LOVE the results