Achieving Optimal Healing and Wellness Through Integrative Care

At Kirkland Health Institute in Kirkland, WA, we strive to educate our patients on chronic health conditions and the ways that natural healing can help them. Our blogs provide reliable information on how you can lead a more active lifestyle and take steps toward healthy living.

Burn More Fat

January 18, 2013

How to Burn More Fat With Your Exercise

Is there a best way to exercise? That depends on what you are trying to do.

If you are trying to increase your muscle mass and burn fat at the same time I think the science says definitely there is a better way to go about it.

Dr. Mercola has written extensively about the health benefits of high-intensity burst-type exercises such as Peak 8. This is a method has been developed to enable you to, in a short amount of time, benefit from both strength training and cardio at the same time.

It’s called Peak 8 Exercise

It employs a 2 min period of warm up activity, then 8, 30 second high intensity exercise intervals with a 1 min 30 sec. low intensity interval between each high intensity interval.

You can do this kind of exercise with lots of activities, like running, stationary bike, walking, elliptical etc. This type of exercise is far superior to any activity that is all one speed because the intense peaks of activity get your heart rate way up and also build up your muscle tone at the same time.

One of your fat burning hormones is Growth Hormone (GH). It is made by the pituitary gland and is a hormone that repairs muscles after exercises and makes them bigger.

Have you ever seen a long distance runner’s body? Yea, no muscles. How about a sprinter’s body, they have big lean muscles. That’s what you want. GH is stimulated by intense exercise not steady state exercise like most people do.

GH also has anti-aging effects on your cells as well.

Here are some links that show you exactly how to do this type of exercise:

Peak 8 Demonstration (Part 1 of 2) and Peak 8 Demonstration (Part 2 of 2)

Peak 8 is easy, takes a lot less time and has a much greater benefit to the body. It’s the exercise that I do. I recommend this type of exercise to all my patient’s whether they want to lose weight or not.

Once you start enjoying this type of exercise there are some other things that you can do with what you eat and when you eat it to burn even more fat.

The best time to exercise is in the morning because you have been fasting for 6-8 hours which means your glucose stores for your liver are low so your body will have to use back up energy in the form of fat to get you thru your exercise, which if weight loss is your goal that’s what you want.

I also like early morning exercise, because once it done it’s out of the way, exercise later in the day often doesn’t happen, something always seems to get in the way for me. If you work out after work do your strength training then and your Peak 8 routine in the morning.

If you are prone to low blood sugar you can have a protein snack before working out to prevent a crash in energy. After you work out you want to have a protein based breakfast. If you eat a lot of carbs you will negate the effect of your workout almost entirely, because carbs inhibit GH.

Exercise Summary:

  • Have a 2 minute warm up
  • For 30 seconds, exercise as fast and hard as you can. You should feel like you can’t breathe or continue your exercise any further.
  • Then slow it down for 90 seconds, as you continue to pedal slower and decrease your resistance.
  • Repeat this combination 7 more times, for a total of 8 repetitions.

For those of you who haven’t been exercising as much, begin slowly and work your way up.

Peak 8 benefits are:

  • Body fat decreases
  • Reduced wrinkles and firmer skin
  • Sexual desire and energy increased
  • Athletic performance and speed improve
  • Muscle tone improves
  • The aging process slows and telomere shortens

All in 20 minutes or less daily!

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