High-intensity intermittent aerobic training hiit (with training program)
   The proof of high-intensity interval training ( HIIT ) science is breaking the regular aerobic training method. If you want to reduce fat instead of losing muscle, and hope to train for a shorter time, HIIT training program ( high-intensity interval training ) is yours. best choice. 
Less is more
    When we talk about things you can really like to do, for example, aerobic training. How long does it take for aerobic training to start burning fat that has been hoarding in your abdomen? There is a lot of literature, at least about discussing fat burning. When discussing aerobic exercise, the theory is always more. But now everything has to change.
If I tell you, the latest literature suggests that a shorter aerobics class can burn more fat? How do you feel if you can actually burn more fat and keep the muscles you already have? You can continue and smile because it is completely true.
High-intensity interval training, or HIIT , is a good way to become a standard to burn fat quickly. When you train in HIIT , your training time is shorter, but you will get much more results than the one who runs hard on the treadmill next door. We call HIIT high intensity and his results are undeniable. If you used to watch the heart rate display on the treadmill, forget it because you don't need it. When riding a bicycle, with a full training and a short stretch, it is enough to have a mirror.
Burn it ! fat
    When you are in the gym, the old advice is to get a maximum heart rate (MHR) of 66%-70% when you exercise , so you can burn your fat. When trainers and experts argue that low-intensity aerobic exercise can burn more fat, slow and regular training is indeed effective.
On the other hand, HIIT training requires you to achieve a maximum heart rate (MHR) of 90% and a short break later. Unconfirmed reports and early research have always said that HIIT will violate the establishment of a stable state, which is an excellent method for aerobic exercise for weight loss. Unconfirmed reports and early research have always said that HIIT will violate the establishment of a stable state, which is an excellent method for aerobic exercise for weight loss.
In the sports community, we are always looking for an answer, "How long will it be on the treadmill?", so we feel it is time to end the debate and let the actual data speak. What they found is that HIIT is the best way to lose weight, although the facts take less time. One of the studies used a very basic method using two sets of controls. The experimental group used the 15- week plan of HIIT , and the control group used the 20- week plan of regular training . Regularly trained control members were always happy to hear that they burned nearly 15,000 calories, which is greater than the members of the experimental group. But in fact, the HIIT- based experimental group has reduced more fat. A 2001 study on a 8- week HIIT plan yielded similar conclusions. Again, the HIIT group consumed 2% of body fat, while the regular training group did not change.
In a recent Australian study, the group of women reported that they followed a 20- minute HIIT plan, followed by a sprint for 8 seconds and then a 12- second break , a surprisingly 40 minutes of regular training , reaching a 60% maximum heart rate (MHR) group. It consumes six times more body fat.
Why does HIIT training consume more fat?
    So, what is the principle, HIIT training can consume more fat? There are actually several reasons, but the first (and perhaps the most important one) is to have an impact on your metabolism. A 1996 study pointed out that following the HIIT training program can result in higher metabolism and burn more calories within 24 hours than traditional training methods .
    Because the HIIT training program puts your body to the limit, it means you need more energy (calories) to restore your body function. In the 2001 study mentioned earlier , the HIIT training program group was found to burn 100 more calories within 24 hours of the end of the campaign .
A recent study by a group of Florida State University researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) showed that those who performed the HIIT training program were more than 24 hours after the end of the campaign . People burn nearly 10% of calories. The study also confirmed that the HIIT training program can increase the body's burning fat rate and increase metabolism. Another study also pointed out that people who follow the HIIT training program have higher ability to burn fat in muscle cells than those who use traditional training methods. And in one study (published in 2007 Journal of Applied Physiology) pointed out, young women, after a two-week HIIT training program, oxidation of fat and muscle enzymes increased by 30%. Moreover, researchers from the Norwegian University of Science and Technology ( Trondheim ) have a combination of themed medical disorders that have been reported for metabolic syndrome, which increases the risk of a person's cardiovascular disease and diabetes, following a 16- week HIIT .
    The plan has a 100% reduction in the production of yeast fatty acid synthase in obesity compared to the discipline of a program that listens to a continuous moderately intense exercise. The good news is that all of these studies point out that short exercise times can help you retain more muscle. Professional bodybuilding contestants often have to make choices because sometimes too much traditional aerobic training will cause them to lose their existing muscles. So short and high-intensity training on the other hand can effectively protect your muscles that are not easily available.
    A simple example can prove that a fast skater, with a marathon runner, looks like the legs of both of them, because the fast skater's training schedule rotates around the HIIT training program, so they have quite more muscular thighs. If you choose to ride a bicycle as the main method of your HIIT training program, because the muscles will grow wildly, you can usually increase the muscles of your legs very quickly. So the HIIT training program is the only way to train people who want to lose weight and increase or protect their muscles.
    No one likes to do aerobic training, but if you want to achieve your ideal physique, this is a necessary process. But that doesn't mean that the effective needs are monotonous, and instead use the HIIT training program, which allows you to spend less time in the gym, burn fat quickly, and shorten the time of aerobic exercise.
    You now know which aerobic training can burn the most fat, combined with the following sputum to speed up your fat burning.
How to schedule your HIIT training schedule
    Doing a HIIT training program after weight training or before breakfast in the morning can burn the most fat. At these two times, because your body's carbohydrates are used up, the body will use fat to burn as an energy supply.
Protect muscle
    If you are doing a HIIT training program in the morning , first drink about 10 grams of whey protein, or 6-10 grams of whey protein mixed with amino acids. This will ensure that your body will extract energy from fat, not from your muscle tissue.
Correctly supplement nutrition
    Ingredients containing caffeine and carnitine will help you burn fat during exercise. In the 30 minutes before exercise , drink 200-400 caffeine plus 1.5-3 grams of carnitine .
Training plan and time
Warm up for 2-3 minutes
Sprint for 10 seconds
Walk slowly for 20 seconds
Sprint for 10 seconds
Walk slowly for 20 seconds
Sprint for 10 seconds
Walk slowly for 20 seconds
Repeat this cycle until the total exercise time is 14 minutes
Take a slow walk (rest) 2-3 minutes
Total exercise time: 18-20 minutes
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