Loss Fat High Intensity Advice

High Intensity

INTERVAL TRAINING

DECREASES BODY FAT.

• High-intensity interval training (HIIT)- performing

Repetitions of a series of high-intensity exercise bouts

Followed by rest- builds fitness and decreases fat as

Quickly as prolonged aerobic training. A Canadian

Study led by Tom Hazell found that excess post-exercise

Oxygen consumption (a measure of additional calories burned)

Was higher following HIIT compared to endurance traning.

CALORIC EXPENDITURE IS HIGHER DURING

CONTINUOUS AEROBICS COMPARED TO

HIIT, BUT IS GREATER FOR HIIT DURING THE

24 HOURS AFTER EXERCISE.HIIT is an effective

Way to lose body fat and build fitness quickly.

INTERFERNCE

  BETWEEN

STRENGTH AND

ENDURANCE

  TRAINING

• Physical fitness includes components such  

As cardiovascular endurance, strength, power,   

Muscle size, muscle endurance and body com-   

Position. Emphasizing one component can          

Interfere with the development of the others.       

A University of Tampa study combined the 

results of 21 studies that examine interference

between strength and endurance programs running

interfered with strength gains more Than cycling.

Combining vigorous running and weight training

decreased strength gains by about 50 percent compared to

strength training alone. However, THE GREATEST

DECREASES IN BODY FAT OCCURRED

WHEN COMBINING WEIGHT TRAINING

AND RUNNING. Strength interference from

Running was volume dependent: running more

Miles caused fewer gains in strength. Design fitness programs

according to your goals.

SEARED SALMON

With sweet potatoes

From goof housekeeping

300 calories per serving       

Active time 15 minutes

Total time 30 minutes

MAKES 4 MAIN-DISH SERVINGS

1 lb. sweet potatoes, peeled and cut into ½ -inch cubes

      Salt and pepper

1 bag (6 oz.) baby spinach

4 pieces skinless center-cut salmon fillet (5 oz. each)

1/8 tbs. cayenne (grounds red pepper)

1 lemon

1 cup dry white wine

2 tsp. capers, rinsed

¼ cup fresh flat-leaf parsley, chopped

1. in large  microwave-safe bowl, combine potatoes, ¼ cup water, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. Cover with vented plastic wrap; microwave on high 9 minutes, or until tender, stirring halfway through. Add spinach; cover and microwave 2 minutes longer.
2. Meanwhile, sprinkle salmon with cayenne and 1/8 teaspoon salt. In 12-inch nonstick skillet on medium, cook salmon 10 minutes, or until knife pierces center easily (145 F on instant reader thermometer), turning over halfway through. Transfer to plate. From lemon, finely; into cup, squeeze 1 tablespoon juice.
3. To skillet, add wine and capers. Boil over high heat 2 minutes, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.
4. Divide potato mixture among plates; top with fish. Spoon sauce over fish.

Fruit

     Of the

  Angels

             At this time of year, when many local fruits and veggies are on winter vacation, tropical fruits are headed our way. Fresh papaya, for instance, has a succulent texture reminiscent  of ripe melon and a floral, musky flavor with hints of ginger and apricot- no wonder Columbus is said to have called it “the fruit of the angels.” He knew a good thing- today; the U.S. is the world’s largest importer of fresh papaya, which makes it hard to imagine how close we came to having none at all. Since the 1950s, the papaya ringspot virus has been ravaging crops around the world. During the 1990s, a particularly virulent strain attacked Hawaii, which produces17 percent of the papaya consumed in the U.S. so local farmers hit on a controversial solution. Working with researchers from the University Hawaii and Cornell University, they introduced two genetically engineered varieties. ”rainbow” and “sunup” proved resistant to the state’s crop. While some might object to the use of a genetically modified product, it’s helped save Hawaii’s small farms-many just 3- to 5 –acre spreads where harvests are done by hand. If you prefer not to buy a genetically engineered papaya, look for ones from Mexico or Brazil.

                                    Toss a Salad   

                        Make a simple salad by tossing

                        A diced papaya with diced avocado,

                        ¾ cup diced jicama, 2 teaspoon

                        Chopped roasted walnuts and 2

                        Tablespoons low-fat raspberry

                        Vinaigrette.

                                                                                    Save seeds

                                                Don’t miss out on the papaya’s

                                                                         Edible, silvery-black seeds.

                                                                        Add them to green salads for

                                                                        A peppery kick of flavor.

                                                                       

  Spice it up

Enjoy papaya the way the

Hawaiians do: peeled and

Sliced, sprinkled with lime

Juice and dusted with just

A bit of salt. For a more

Adventurous spin, add

Chili powder as well