Steve Turano: I’m Steve Turano. Welcome to Body Performance. I’m still receiving lots of questions from YouTube, which is great and I’ll tell you if you want all your questions answered join my website for 20 hours a month. I’ll answer all your questions even if you just -- for month better you join and get all your questions answered then waste time for months and months being frustrated and achieving your goal. Let me answer some of your questions now. Well, few were asking about High Intensity Interval Training. HIIT you may have seen that, real Interval training is done at tremendous intensities 90% and 95% of capabilities for 10, 15 made in 20 minutes. Most people are not in that good enough shape to do that, is that mean you can’t not all.
You might not be able to 15 to 20 minutes but the intensity -- your heart rate to 90% to 95% might be different then my intensity or lane to get his heart rate up and to really make improvements this is his -- we don’t so if you are walking, you can walk faster, if you are walking you can incorporate jagging, your jagging into incorporate faster jagging or running. We can -- just series of simple sprint with the 30 second or 60 second breaking between but whole point is to increase your heart rate behind its normal capacity so you are stressing a little bit so you are working a little hard out of the three thing that effect weight loss in cardio meaning cardio’s duration, cardio’s frequency and cardio’s intensity. Intensity gives you the best bank for -- so if you are going to increase any of those three to get more effective cardio, you would be doing at more intensely so that means doing a faster, doing at less rest and getting your heart rate up. Lot of clients were asking hey Steve I seemed to be staling in my strength I can’t see the gaming more strength and therefore I can’t see the game any more size what should I do?
Well, you got able to handle more, now I’m sure guys were same -- if I get handle little more will be talking to you. We hear some simple things you can do that most of guys make in their common mistakes, when guys are working out they typically do too many reps and they typically handled a weight too many times as specially when they are already able to do it, for instance If I pick up the 70 count dumbbells and I curl them for 10. great I know I can do that. Now if I try to got to 80s I wasted lot of energy, so my next workout is that -- 70s for 10 I just pick up and do for six because I know I can do them for 10, let me just do them for 6 and then jump to the 75’s and see what I can get them for. I might not getting for 8 or 9 to 10 but I’m sure I can get for 5 or 6 because I have saved my energy and that’s we need to do instead of banking out lots and lots, lots and lots of reps. Once you warm that being to handle a heavier weight for lower reps -- number one make you stronger, number two make it bigger and are also make the weight you use to handle much easier.
Everybody wants to know about chateaus, we can help too many chateaus if you are trying to loose weight because remember if were burning 400 to 500 extra calories a day try to -- calorie deposit and you do that for 5 days that’s only 2,000 less calories 1,600 to 2,000. so If you have killer cheat day, pizza, beer, ice cream you are going to negate that benefit, you are going to negate that calorie deposit.
So you are going to have this slice of pizza or some ice cream which can go crazy, once you have lost your weight your extra target weight and you’re used to your normal workouts and then normally installed then you can have a bigger cheat day or more frequent cheat days because you don’t have as much weight to loose, and you have to create a consistent large calorie deposit for long period time, so we have an extra 600 to 700 calories on a Saturday or Sunday you can work those off over the course of the week and get back to you target away. It’s hard to that and still loose weight but you can do that and maintain your weight. More ask question is clients were asking after intense workout and what should I do, should I eat something, should I drink something, should have a protein shake what is the best thing to have.
The best thing to have after a very intense workout, I’m not talking about you are go to the gym, you -- were about 15, 20 minutes on the weight then you do 15, 20 minutes cardio and the done. I’m talking about athletics, people who are pushing themselves through High Intensity Interval Training. Intense weight to lifting, intense cardio. The best thing to have after have a intense workout is some type of high sugar break, now this is for athletes.
What this does is its speeds the Glycogen replacement process. Is that two hour window after you exercise, were Glycogen replaced quickly and that’s what we need because you don’t do that as the week rolls on you begin to diminish your glycogen stores, you want be able to replace this much and you might not feel that week but the next week you feel, may I punching, I’m drooping, I don’t have the same snap, I don’t have as much strength, I don’t have as many reps. Man one of the mile just seems hard that because you brain out of glycogen from the previous week so the best thing that you could have after intensed workout is some type of sweet, high sugar believe or not high fructose, high glucose strength get ready what -- the best if I couldn’t have that, I even have a cook because again with athletes the level of there performance is such that their body taste that sugar and replaces the glycogen that’s been used in the muscles and in the blood strength.
I take that even all protein drink because we don’t need protein at that stage and again we’ll get that later on at dinner and throughout the rest of the day and rest of the week but right after workout you have the two hour glycogen window to replace those wash in sugars and again the most important thing is replace those so 4 and 5 the 6 days from now as your glycogen stores begin to diminish you don’t feel, out when it comes working out next week. Alright, I’ll hope that make sense, if you got any questions go to my website sign for a month and help anybody in anyway I can. Love your body.
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