HOW TO ACHIEVE YOUR ULTIMATE BIKINI BODY IN JUST 4 MINS...

Want to transform your body this summer? Then transform your training regime!

In the first part of my series, I formed a discussion with the general means of showing you how the achieve your best ever bikini body 2014. I promised that i would delve in deeper to each element,  to allow you a better understanding of how to maximise your results in your 90 days.

Get your fitness and shape on track THIS SUMMER & achieve your ultimate bikini body,  join our 90 day bikini body challenge click here

Now,  a massive excuse that I often hear from clients in this day and age is 'i haven't got time to train'. So i have come up with some ideas for you that make that excuse a load of BS.  Here are specific methods that you can use with MMM- Maximal Movement with Minimal time. Yes alas there are more ways now where you don't like me .

Of course we all require a mixture of different training modalities and protocols to keep our fitness and health up to scratch so we achieve amazing results,  but for now I'm going to hone in on HIIT training to show you you don't need much time OR equipment 

HIIT YOUR TRAINING, WITH TABATA STYLE INTENSITY
HIIT (High Intensity Interval Training) has been around for donkey's years, however you've probably noticed it's currently under the spotlight in the media due to the positive benefits it produces within a short space of time.

Quite often, a massive goal for the regular exerciser is often to promote skeletal muscle fat oxidation, which means participating in this type of training has been proven to improve body 

composition Racil et al (2013), specifically resulting in a reduction of visceral fat (Hottenrott et al 2012). Whilst endurance athletes in competition,  also opt for this type of training due to carbohydrate sparing for performance purposes. Many of us are also time poor,  therefore once you entertain the thought  that you could supersede the number exercise benefits of a moderate one hour training session by miles,  in only 240 seconds,  the sheer nature of this training becomes even more appealing,  Babraj et al (1995). It is fascinating that, HIIT training adapts both the the anaerobic and aerobic engine at the same time.  HIIT training has also been proven to be beneficial for health.  For example,  HIIT lowers insulin resistance and results in a number of skeletal muscle adaptations which enhance skeletal muscle fat oxidation plus improve glucose tolerance.

Boucher suggests that regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.

WHAT THE STUDIES SHOW 

Trembly et al (1993) studied the the impact of two different modes of training on body fatness and skeletal muscle metabolism within young adults who were subjected to either

a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). Despite its lower energy cost, the investigation showed that the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. Also, when corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program
One of the most infamous HIIT programs is known as Tabata, and this is protocol is named after the scientist who discovered a specific HIIT protocol which reaped maximum benefits and has simply taken a trend from there. 

Back in 1996, Tabata et al, evaluated the effect of two different protocols on anaerobic (without oxygen) and aerobic capacity (with oxygen)  in subjects. The first protocol consisted of a 6 week moderate intensity training protocol (70% of max oxygen uptake 60 mins for 5 days per week) upon anaerobic capacity using a cycle ergometer. the results of this study showed that the effects of this training, were that,  the anaerobic capacity did not increase significantly while VO2max increased. The second protocol,  quantified the effect of high-intensity intermittent training on energy release, on seven subjects. The subject performed an intermittent training exercise 5days per week for 6 weeks.  The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

Recently, Siije et al (2012) evaluated the effects of a high intensity interval training (HIIT) program on the body composition, cardiac function and aerobic capacity in 60 overweight young women aged 19-20 of a body fat equal to and in excess of 30%. The subjects were randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group. The subjects in both the HIIT and MICT groups underwent exercise training five times per week for 12 weeks. In each of the training sessions, the HIIT group performed interval exercises at the individualised heart rate (HR) of 85% of VO2max and separated by brief periods of low intensity activity (HR at 50% of VO2max), while the MICT group did continuous walking and/or jogging at the individualised HR of 50% of VO2max.  Both of these exercise training programs produced significant improvements in the subjects' body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The authors concluded that the results from the HIIT program was an effective measure for the treatment of young women who are overweight.

BACK TO THE GYM FLOOR - HOW TO ACHIEVE YOUR ULTIMATE BIKINI BODY IN JUST 4 MINS

There are several ways that you can apply HIIT to successfully achieve your bikini body this summer. I tend to mix things up for my clients to keep them on their toes during our three week split routine.

1. Straight Tabata. 20s work Vs 10s rest. Involving just one exercise, either resistance or

cardiovascular based as hard as possible for 20s then rest for 10. After 8 rounds we switch exercises and continue until the training session ceases. This simple form of Tabata i would when a client is at the beginning of their three week protocol

2. Superset Tabata. 20s cardiovascular work 10s transition time (move to the next exercise) Vs 20s resistance based exercise. Taking the training from the heart and lung and then into the muscle, adds more depth to the training regime than the simple tabata above. It gets the client working harder and requires more focus, therefore I would recommend implementing this either in week4 or 5 for the unfit and 3 and for if you are relatively fit, week 2 if you are super fit. An example of this for the super fit might be. Jump lunges or shuffles followed by 10 second transition time to barbell dynamic lunges. 

3. Circuit Tabata. Between 30s and 40s of work: 10-20s transition time between exercises working within a circuit. This method is super effective if you want to blast the entire body in one training session. The intensity comes from the fact that you alter the work time and this is why i often implement this method in the later stages of the three week split method. Up until now your body is only used to working within the 20s ratio,  add another 20s of work and your body has just entered a whole new world of adaptation. The fat will simply be demolished.

It is important to mention that, i do not rely on this method solely as the only training modality used, for body composition changes within my bikini body challenge. I highly recommend that you build a strong aerobic and strength base for this type of training to become even more effective, this is just part of the specific formula that i have found to create the most successful changes in clients. 

Remember,  you can't outwit a good eating regime in the gym and this is what i will discuss next up…so stay tuned for the next part in my bikini body series.


If you would like to find out more about my proven successful fat loss and body shaping methods join my Facebook page: www.facebook.com/bodywizepersonaltraining or visit my webpage www.bodywizepersonaltraining.com

REFERENCES

Hottenrott. K. Ludyga.S, Schulze.S. (2012) Effects of High Intensity Training and Continuous Endurance Training on Aerobic Capacity and Body Composition in Recreationally Active Runners. Journal of Sports Science and Medicine. Vol 11(3): Pp483–488.

Racil G, Ounis OB, Hammouda O, Kallel A,  Zouhal H, Chamari K,  Amri M (2013). Effects of high vs. moderate exercise intensity during interval training on lipids and adiponectin levels in obese young females. European Journal of Applied Physiology. Vol 113,(10), Pp 2531-2540

Sijie T, Hainai Y, Fengying Y, Jianxiong W. (2012) High intensity interval exercise training in overweight young women.The Journal of Sports Medicine and Physical Fitness. Volume 52(3): Pp255-262

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.(1996) Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. Vol. 28(10):Pp1327-30.

Talanian JL ,  Galloway SDR , Heigenhauser GDF, Bonen A , Spriet LL (2007)Journal of Applied Physiology. Vol. 102no. 4,1439-1447

Tremblay. A, Simoneau JA, and Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism (1994). Metabolism Vol 43 (7) Pp 814-818