Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals?  Whether your goal is to lose weight or get fit, cardio is an essential component to your workout program. You know that cardio is where you burn the most calories at one time.

There are two very different types of cardiovascular exercise available – HIIT and LISS cardio. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training

HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it. LISS stands for Low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation

Each cardio type, both HIIT and LISS, provides very different benefits and results.

There are 2 ways that muscle can burn glucose (blood sugars) and that is through aerobic work (with air) and anaerobic work (without air). For example, long bouts of LISS cardio is considered aerobic work and weight training or HIIT cardio can be classified as anaerobic work. HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT(anaerobic) and LT(aerobic), that’s what causes the body to make metabolic changes.

Metabolism

The more mitochondria you have and the more active they are the greater oxidative capacity you will have for fat loss. HIIT increases mitochondrial capacity and you actually increase the amount of mitochondria you produce Studies show that you get greater fat loss through high intensity training because of the increase in oxidative capacity. Whereas with LISS you’re only burning calories at that precise moment, there’s no 24 hour energy expenditure (boost in metabolism) and it hurts you down the line because your body adjusts to it and you end up needing more to lose fat.

There are a few reasons why HIIT is the superior fat-loss exercise method. First, your body has to work harder to produce the adenosine triphosphate (ATP) your muscles need for energy, leading you to burn more calories during your workout.

Second, once your workout is over, your body will continue burning calories as it cools down. This is known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect.

And finally, HIIT tends to break down more lean muscle tissue, which then needs to be built back up. As a result, your body will require more energy to help your muscle tissues recover and rebuild.

Research

A study conducted by Wilson et al. From the University of Tampa, FL, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. LISS with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, LISS cardio is more catabolic (muscle wasting) towards muscle as opposed to HIIT cardio being much more muscle sparing.

Who Should Try HIIT?

• You’re an experienced exerciser comfortable with high-intensity exercise.
• You want to focus on losing weight and burning more calories both during and after your workouts.
• You want shorter workouts because of a busy lifestyle.
• You want workouts that mix up different exercises and intensities to keep things interesting.
• You want to build endurance quickly.

Who Should Stick With Steady State?

• Beginners or anyone coming back from a long exercise break.
• Anyone who can’t do high-impact exercise or doesn’t like working at very high intensities.
• Someone training for an endurance race, such as a half-marathon or marathon, although you may do some high-intensity work depending on the training plan you’re following.
• Anyone who’s been told to avoid high-intensity exercise by a doctor.

In Conclusion, With all that in mind, which one is right for you? The answer really depends on your fitness level and goals more than anything else. And keep in mind that experts don’t recommend doing HIIT more than twice to three times a week.  Do the type of cardio that you have a personal preference for. Whichever one fires you up the most because you’ll most likely work harder at it. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint, the decision is solely up to you.

Train Smart.

The term “love handles opens a New Window.” is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly opens a New Window., there’s no love lost. Love handles are zones of “stubborn fat,” Love handles sound like they’re some great, alluring body feature to spice up your most intimate times, but for many guys, the stubborn fat that sticks to their upper hips is something they’d rather not have hanging around.

Cut out Added Sugar

Healthy eating is key when you’re trying to lose fat in any area of the body. Ditching added sugar is one of the best ways to clean up your diet.

Added sugar is found in foods and beverages like cookies, candies, sports drinks and sodas. The term does not apply to the natural sugar found in healthy foods like whole fruit.

Aside from being linked to a slew of health issues, such as heart disease, metabolic syndrome and diabetes, eating too much added sugar can lead to an increased amount of body fat, particularly in the belly area

Eat Protein with every meal

Eat protein at every meal and snack. Not only is it thermogenic (meaning, it stimulates metabolic rate), but it balances your blood sugar. What are healthy sources of protein? Beans, nuts, seeds, fish, chia, quinoa, dark leafy greens, tempeh (not tofu), organic eggs/meat/chicken, lastly high quality protein powders.

Focus on Healthy Fats

Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline.

Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day.

One study of more than 7,000 people found that when participants ate a high-fat Mediterranean diet supplemented with olive oil, they lost a greater amount of weight and accumulated less belly fat than those on a low-fat diet

Lift Weights

Lift weights along with cardiovascular exercise. Lifting weights helps to re balance your hormones and increases your metabolic rate so you burn those love handles at rest! Don’t overdo the cardio, which is what most people are doing.

While aerobic training typically burns more calories during a workout, resistance training helps the body build lean muscle and burn more calories at rest, Plus, resistance training gives your metabolism a slight boost, helping you burn more calories throughout the day

Get Enough Sleep

Like stress, not getting enough sleep increases cortisol levels in the body, which can lead to weight gain.

Studies have shown that sleep-deprived people tend to weigh more and have more body fat than those who get enough sleep.

Keep your stress in check, The problem with stress is elevated levels of cortisol increase the breakdown of muscle mass and increase fat around the middle.

DO HIIT TRAINING

High-intensity interval training (HIIT) might be one of the most effective workouts for losing body fat.

HIIT workouts involve short bursts of intense aerobic exercise, each followed by a recovery period. These workouts are quick and effective, and numerous studies have shown that they can help you lose body fat.

Studies have shown that interval-based exercise programs, most specifically high intensity interval training (HIIT), are more effective for burning off your love handles than steady state cardio. Instead of running for miles on end without any clear goal, fine tune your work and rest periods to strip away the fat.

Train Your Whole Core

The love handles might seem to sit off to the side but training your entire core will best results for a tight tummy. While your body sheds lose the fat through the aforementioned clean eating and cardio, the following moves will tighten and strengthen the area around the middle for those REAL RESULTS we’re talking about!

Having a saggy chest can get really uncomfortable and annoying, You try to cover it with clothes, but it gets bitter when it comes to a point when you remove your T shirt,  don’t worry, there are ways to get rid of it, BUT You need to first figure out the reason ,

Reason #1: Chest Fat

Here’s what everyone automatically assumes the cause is, and in many (but far from all) cases they are correct. And that is simply fat. As in, body fat. As in, the same type of fat located on any other part of your body (e.g. your stomach).

In this case, it’s located on your chest which just so happens to be a really unsightly place for it due to the fact that the softer, rounder, puffier appearance it creates begins to take the shape of something more closely resembling a woman’s breast rather than a man’s chest, especially since the majority of that fat is stored on the lower portion around and below the nipple.

Reason #2: Loose Skin

Up next we have the unfortunate side effect of reason #1. See, when you have a significant amount of body fat on ANY part of your body, and you then successfully lose that fat you’re going to be left with some degree of loose skin the majority of the time

So, if you had a lot of chest fat at some point and then lost it, there’s a chance that the loose skin now left in that area has taken on the appearance of saggy looking breasts/moobs.

Reason #3: Gynecomastia

Next we have what can really be considered the official technical term for man boobs… gynecomastia. The main difference however is that gynecomastia is NOT fat or skin. It’s actual breast tissue that occurs in men as a result of testosterone and estrogen levels being a little (or a lot) off.

This is why gynecomastia most often occurs naturally (and commonly) in boys during puberty (when hormone levels are wacky) and in older men (when testosterone levels are declining). Similarly, gynecomastia is also a common side effect of steroid and drug use (and certain medications as well). And, least frequently but still possibly, gynecomastia can sometimes be a symptom of a more serious underlying health issue.

Cause #4: A Combination Of The Above

It’s certainly possible for your man boobs to be a combination of gynecomastia and fat. Or fat and loose skin. Or loose skin and gynecomastia. Or all three of them.

So, those are the 4 potential causes.

Now for the solutions…

REMEMBER:

No exercise targets chest flab, as spot-reducing body fat is impossible. However, doing brisk cardiovascular exercise shrinks excess body fat wherever you have it, including your chest area. Once you trim the top layer of fat and reveal the underlying muscle, any strength-training you do for your upper body will build your pectoral muscles of your chest

1. The Chest Fat Solution
   If your moobs are caused by chest fat, you’re in luck. This is by far the easiest to fix. All it takes is… creating a caloric deficit and losing some body fat. That’s it. Our genetics predetermine the pattern in which we store fat on our bodies when we gain it, and where we burn it from when we lose it. This cannot be changed. So, to lose chest fat (or any other fat from any other body part), the one and only thing that will ever work is simply losing fat from your body as a whole. At some point, it will be lost from the specific area you want it to be lost from the most. Details here: How To Lose Fat and The Best Way To Lose Weight Fast
2. The Loose Skin and Gynecomastia Solution
   Surgery. Unfortunately, that’s it. Surgery is the one and only way to get rid of significantloose skin, and the one and only way to get rid of gynecomastia. (Note that in the rarer cases of gynecomastia being caused by some type of drug or medication, stopping it may sometimesbe enough.), Sometimes a doctor will prescribe medications that are used in the treatment of breast cancer, such as raloxifene or tamoxifen; regular hormone injections can also help reverse the growth. A lot depends on how advanced the condition is.

Strength-Training

Building your pectoral muscles will make your chest look more defined as you lose flab. You can do pectoral presses, bench presses and standing flies to target your chest area. Another option is doing resistance exercises that have you pulling and pushing against your own body weight to build muscle density. Good options that involve your upper body as well as other muscle groups include pushups, pullups, burpees, plank pose, downward dog and triceps dips.

Supplementing with products such as CLA, Carnitine, Fat burners, will assist you with the process of getting rid of the fat, but the most important aspect is a well balanced high protein diet, to lose those stubborn fat efficiently.

Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

1.Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats Eating protein has also been shown to help you feel more full and prevent you from overeatin

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism ,This means you will burn more calories each day, even at rest Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss

5. Get started in the a.m.

Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries..) shortly after getting out of bed literally wakes up your metabolism. “Eating breakfast gets the engine going and keeps it going It’s hard to argue with these results: According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day.

6. Drink Green Tea

Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.

7. Get your Omega-3’s

Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Recommended dosage is 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity This may partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin.

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss

Testosterone is one of the most important tools in your body to grow, repair, and thrive. Testosterone is certainly a primary hormonal driver of muscle growth. Chemically, testosterone is a steroid. Biologically, it’s an androgenic (male) sex hormone. Men and women both produce testosterone, with the typical adult man producing about 5-10 milligrams per day and the average adult female producing at least 10-fold less per day.

What Does Testosterone Do?

Testosterone can enter cells passively and bind to androgen receptors that act directly upon the nucleus of a cell. It can also serve as a prohormone in sex glands and tissues such as your skin, hair follicles, and fat.

In adults, testosterone has effects across the body:

• Muscles: Increases protein synthesis, and increases muscle mass and strength.
• Body Fat: Blocks the uptake of fat and storage of fat, and increases the number of fat burning beta-adrenergic receptors.
• Brain: Improves cognition, memory, sex drive, and affects feelings.
• Heart: Increases blood flow and cardiac output.
• Bone: Increases red blood cell production and bone growth, and maintains bone density.
• Male Sex Organs: Supports sperm production and viability, and promotes penis growth and erectile function.
• Skin: Supports collagen production and produces hair.
• Kidneys: Produces erythropoietin (EPO), which stimulates red blood cell production.

Testosterone and Muscle Growth

Testosterone directly effects muscle growth by binding to receptors on the surface of muscle cells and amplifying the biochemical signals in muscle tissue that result in protein synthesis. Testosterone also increases levels of another growth factor, called growth hormone, that the body releases in response to exercise. Like testosterone, growth hormone increases protein synthesis and can result in increased muscle growth. By boosting protein synthesis in skeletal muscle, testosterone increases both the rate and extent to which muscles adapt to exercise. Testosterone is also anti-catabolic because it blocks the ability of catabolic hormones like cortisol to bind to their primary receptors. Thus, testosterone is both an anabolic and anti-catabolic steroid. This makes it fundamental for building and maintaining muscle mass, and for rapid exercise recovery.

How Testosterone Boosts Endurance:  Testosterone increases EPO, which stimulates red blood cell development. More red blood cells means more oxygen carrying capacity within the blood and to working muscles. Injecting adult rodents with testosterone has even been shown to increase the number of fat-burning and energy producing factories (mitochondria) present within cells, and improve mitochondrial function.

How Does Testosterone Affect Body Fat, Weight, And Body Composition?

Low testosterone in men increases fat and weight gain, reduces caloric expenditure, increases the prevalence of blood glucose disorders and insulin insensitivity, and otherwise negatively affects metabolic control. In women, unusually high testosterone has many of the same negative effects.

Collectively and in both sexes, testosterone acts directly within your central nervous system (brain and spinal cord) to regulate metabolism, affecting how well your body burns calories and maintains healthy blood glucose levels.[8]

Considerations

Though the role that testosterone plays is important and significant, it is only one of many factors that controls muscle growth. Other growth factors include insulin, insulin-like growth factor 1, hepatocyte growth factor, fibroblast growth factor and growth hormone. Outside of an athlete’s body chemistry, his nutrition, quality of sleep, training experience, discipline and quality of training plan all play important roles in muscle