Five Major Benefits of HIIT

High intensity interval training (HIIT) has become a hit in gyms throughout the country for its focus on giving maximum effort to achieve maximum results. HIIT can burn calories and fat in a shorter period of time and continue to burn calories and fat well after your workout is finished! Let’s take a closer look at the benefits of HIIT:

1) Burn more calories and fat in less time.

Research has shown HIIT increases the heart rate and burns more calories in less time than standard aerobic workouts. Studies found that 20 minutes of high intensity interval training can produce the same aerobic and anaerobic benefits as exercising for twice as long with steady, continuous effort.

Some research has even found that 15 minutes of HIIT training can burn more calories than jogging for an hour on a treadmill! Fortunately, it’s easy to use the Assault AirRunner for an HIIT workout.

2) Burn calories and fat for hours after your workout.

When you exercise at an intensity level that you’re unable to sustain for a long period of time, your muscles will start to burn and you’ll begin to feel out of breath.

But don’t worry, while that sensation will only last for a short period of time, your body will now spend the next 16 to 24 hours clearing the lactic acid from your muscles and rejuvenating your body’s oxygen stores – all while burning calories and fat in the process.

3) Boosts your metabolism.

HIIT helps you consume more oxygen than standard aerobic and steady state exercise, which will help speed up your metabolism and burn calories at a higher rate.

By putting your body into a prolonged recovery state after a HIIT session, your metabolic rate will continue to be boosted for up to 48 hours after the workout!

4) Increases endurance.

HIIT increases your body’s ability to use oxygen for energy, which can lead to increased endurance while performing any type of exercise. Studies have found that participants in an 8-week HIIT program doubled the length of time they were able to ride a bike at a constant pace.

5) Burn fat, not muscle.

Standard steady-state cardio is linked to a loss of muscle because while calories are being burned, the muscles aren’t being pushed to exhaustion, which limits their ability to grow.

HIIT causes a burn in your muscles that leads to micro-tears in the muscle fibers. The body then repairs these tears, forcing muscles to grow larger. Ultimately, the combination of muscle growth and reduced fat leads to that sought-after lean muscle physique.

Both the Assault AirBike and AirRunner can provide fantastic HIIT workouts. We’ve teamed up with our resident trainer to put together over 150 workouts designed to torch calories, including plenty of options for HIIT training. Sign up today and receive weekly workout ideas so you can take advantage of the many benefits of HIIT!


Or you’re just getting started?

Regardless of which, I’m not here to judge. I’m just here helping you get to where you want to be. That’s all.

And if you were to ask me one of the key components of achieving your dream body it’s this:



By being consistent.

I’m consistent with all my workout plans. 

I’m consistent with what I eat during the week and even during the weekend.

I never do anything that compromises with any of my training plans. 

I’ve been doing this for more than 20 years now.

Just like every other legendary fitness athlete out there, I never stop.

Because the moment you stop, you stop progressing and you’ll lose the hard work to put in! 

And trust me, that is the last thing that you want happening to you. 

So if you are training hard today, keep going!

And if you are just getting started, keep going too! 

Whatever stage you are in, just don’t stop. 

Many years from now, or perhaps months, you will definitely be glad that you kept going anyway and finally achieved the dream body that you desire.


Intervals Lower Blood Sugar

How does Interval Training Prevent Disease?
When you do intervals, you usually exercise so intensely that you become very short of breath from lack of oxygen. It is the lack of oxygen, called oxygen debt, that protects you against a high rise in blood sugar that damages cells. When you exercise intensely continuously for an extended period of time, you cannot create as severe an oxygen debt as when you exercise intensely for a short time.

How Oxygen Debt Helps Your Body Control Blood Sugar Levels
Your body converts food to energy by two major sources:
1) Anaerobic Glycolysis – Does Not Need Oxygen: Inside every cell but outside the mitochondria, your cells can convert sugar to energy without oxygen.
2) Krebs Cycle – Needs Oxygen: You have many tiny compartments called mitochondria in your cells that convert carbohydrates, fats and protein to energy, breaking down foods in a series of chemical reactions called the Krebs Cycle, to carbon dioxide and water. If you don’t get enough oxygen, the chemical reactions slow down so much that lactic acid accumulates in your muscles and spills over into your bloodstream.

When you exercise so intensely that your blood levels of oxygen drop, the mitochondria suffer most from lack of oxygen, lactic acid accumulates and your body responds by enlarging and increasing the number of mitochondria and increasing the enzymes that are necessary to drive the many chemical reactions in the mitochondria that convert food to energy. This helps cells utilize carbohydrates, fats and proteins more effectively, which reduces the amount of sugar in cells and helps insulin drive sugar from the bloodstream into cells more rapidly and efficiently. Since high-intensity interval training causes a higher oxygen debt, it also increases the cells’ ability to respond to insulin to drive sugar from the bloodstream into cells to lower high blood sugar levels more efficiently.


The Myth Of TONING!

People think to get toned all they need to do is very high reps and a little resistance with moderate to long rests. Learn why this is wrong!

June 28, 2018 • 4 min read

When many people talk about being “toned” what they are referring to is a firm body with muscular definition and shape. This is generally a fitness goal that many women have (but also men) with the majority of their emphasis usually on their arms or more specifically their triceps.

Mistakenly, due to the media many people (mostly women) think in order to “get toned” all they need to do is very high repetitions and very little resistance with moderate to long rests. They also don’t take into account cardiovascular activity or diet in order to get “toned”.

The Myth Of Toning

Lets dissolve the misnomer of “tone” right now. The firming-up or toning is due to an increase in muscle tissue as well as a low enough bodyfat percentage to see the definition and shape of the muscles and get rid of the “jiggle”.

Muscles do not go from soft to hard or hard to soft—they either shrink or grow in size. Muscles themselves do not “firm-up” or “tone”.

Strength Training And Fat Loss For Tone

There are no two ways about it—in order to achieve the look of muscle tone or a toned body you need to engage in strength training as well as shed the layer of fat covering your muscles.

Traditional resistance training alone doesn’t produce the toned look desired, especially when an individual resistance trains in the fashion previously mentioned with unnecessarily high repetitions, little resistance, and little if any stress on the muscle.


Resistance training alone doesn’t produce the toned look desired.

A calorie deficit also needs to be created in order to shed some of the subcutaneous bodyfat (fat under the skin).

The Myth Of High Repetitions To Tone

Just because you are not looking to get “bulky” or add muscle mass doesn’t mean that you should shy away from stressing your muscles with relatively heavy weight (women and men).

Effort needs to be given and your muscles need to be stressed in order for them to change and grow. And simply going through the motions will produce little if any results because the muscle is not being stressed enough and therefore has no reason to adapt and change its current condition.

Generally, training with a resistance that produces fatigue between 8-12 repetitions works well for most individuals. That doesn’t mean that you can give up after the 8th or 12th repetition—it means that there is no way that you can get the 13th.

If you can get 13, then the resistance is not enough. Don’t forget to include cardio conditioning into your fitness program in addition to your strength training.

Fat Loss Benefits From Strength Training

Strength training and cardio don’t necessarily need to be exclusive from each other—you can get a cardiovascular and fat burning benefit from strength training both directly and indirectly.

Indirectly, the more muscle tissue that you add through strength training the greater your basal metabolic rate (resting metabolism) will be and therefore you will be burning more total calories and fat at rest. This is more of a permanent solution to weight loss.

Directly, if you use large body movements and keep rest periods short you will elevate your heart rate and therefore be getting the same immediate calorie and fat burning benefits as traditional cardiovascular exercise.

This is the more temporary solution to weight loss. These two reasons are why every weight loss program should include weight training.

You can kill two birds with one stone this way—you can get the resistance training benefits as well as the cardio benefits in one short and sweet workout if designed correctly. Generally you should use repetitions as low as 10 and no higher than 15 for most exercises and muscle groups.

You generally should be taking short rest periods in-between sets—ideally no longer than 30 seconds for most exercises and muscle groups (in order to keep heart rate elevated as well as give the muscles a brief rest and recovery period before the next set).

Again you should come to failure at the end of every set and not just be going through the motions. Don’t be afraid if you can’t complete as many repetitions as you did the previous set—that is to be expected because the rest periods are so short that the metabolic byproducts haven’t had a chance to be completely removed yet.

Eventually your body will adapt to the metabolic stress and become more efficient at recovery and you will be able to lift more weight in a shorter period of time.

If you dip below 8 to 10 repetitions you should decrease the weight though. Having a simple stopwatch or keeping your eye on the second hand of the clock in order to time your rests may be a good idea in order to stay on task when beginning this type of training.

After you become accustomed to this kind of training you will know when to do another set without watching time because it will be ingrained.

Circuit Training

In order to have a shorter and more efficient workout as well as ensuring your heart rate is elevated and remains elevated, you may want to consider circuit training.

Circuit training is where you go directly from one set of an exercise to another exercise that works a different muscle and so on.

So you have a series of exercises where you go straight from one to another with absolutely no rest—hence the name “circuit training”.

You may take a brief rest if need be only after each circuit. This type of training requires being focused (so headphones or avoiding distractions is a must for an effective workout) but it is extremely effective at burning fat and building strength, endurance, and muscle and creating that toned look.

Making It Work For You

When designing your program keep in mind that larger muscle group movements such as those that involve legs and back and others that incorporate numerous muscle groups at once such as the bench press burn more calories than isolated exercises like dumbbell biceps curls.

Examples of excellent exercises to achieve an elevated heart rate include but are not limited to: any variety of squats, deadlifts, straight-leg deadlifts, any variety of lunges, bench step-ups, etc.

Don’t be afraid to get creative and combine movements either. An example might be doing a repetition of the dumbbell shoulder press and then going fluidly into a repetition of the dumbbell biceps curls and then back and forth for a complete set of 20-30 total reps (10-15 each).

This is where a reputable personal trainer may come in handy to develop “non-traditional” exercises for you with your goals in mind as well as to show you how to perform them properly.

As long as the resistance is sufficient enough to create fatigue by no more than 15 repetitions, your rest periods are very short, if at all, and you have a solid nutritional program, you’ll see your muscles tighten-up, firm, and become more pronounced giving you that tone that you desire.

MAY 26

Benefits Of Blood Flow Restriction Training

Reading Time: 2 minutes

A couple of months ago I talked about the Benefits Of Blood Flow Restriction Training. where I tried to clear some misconception about its safety. But, I still got questions regarding BFR Training technique and *How heavy should I lift while performing BFR Training Technique*.

Since I’m also using BFR in my training sessions so I thought it will be a good idea to share my personal experience and techniques to help you get much better results.


The main focus and primary advantage of BFR Training is —  You can gain more muscle size at a low-intensity workout. What this training method does is – It increases metabolic stress on the muscle and sends a very effective muscle building signal with very light-weight. The key to getting more effective results is using light weight-loads while performing higher reps.

The reason why I personally like this training is – you can use this training method as a therapy. let’s say you have elbow injury or a wrist injury, which can prevent you from lifting heavy. So, that’s when BFR Training really helps because while performing this method you don’t have to lift a lot of weights to get a good pump. Also, it’s a very good technique for guys who are bit older and have joint problems So they don’t want to train as heavy to get the hypertrophy response. It’s already becoming popular among guys who are dealing with joint issues because it’s not about the weight-load but the repetitions you perform.


Weight should be anywhere between (10 pounds) to (20 pounds). But again weight-load isn’t the main focus here but the repetitions. In BFR Training guide the repetitions protocol is x5 Sets…

First Set = 30 Repetitions

(30 Seconds Rest)

Second Set = 15 Repetitions

(20 Seconds Rest)

Third Set = 15 Repetitions

(20 Seconds Rest)

Fourth Set = 15 Repetitions

(20 Seconds Rest)

Fifth Set = 15 Repetitions

This whole thing should take you a very short period of time. Approximately about 10-15 minutes. If you do it right – You’ll be struggling while performing last x2 Sets even with 10-pound dumbbells.

This technique is scientifically proven to be effective in terms of building muscle fast. As you can tell it will only work on extremities (Limbs). So, I recommend you to do this training twice a week on your biceps and legs. Obviously, it’s a technique that you shouldn’t be doing every single time you train.


Improper wrapping technique can be harmful. If you tie off too much it can cause damage if you go too loose, you don’t really get the effects. You have to make sure that you’re getting blood flow into the muscle but restricting the blood flow from leaving the muscle. If you feel any numbness or tingling you must’ve been tightening it too much. You should go for 70% percent of perceiving tightness, Or you can go for 80% if you’re not getting a greater pump. Figure it out by tighten or lighten up until you feel like you’re getting effects without having any numbness or tingling In your muscles.

Athletes Now Undergoing Occlusion Training to Quickly Recover from Injury

August 29, 2015 By Admin

The main goal of blood restriction training is to occlude venous blood flow without necessarily affecting arterial circulation. This means that blood is made to enter the muscles and restricted from going out. In the several studies performed on occlusion training, it appears that muscle strength gain isn’t the only benefit of such training method. It turns out that BFR also has a pain relieving effect. This method of weight training for lean muscle is now being used by strength coaches and rehabilitation professionals on elite athletes, especially those with injuries. Through BFR training, even athletes with ACL injuries can get back on the playing field with greater strength.

What mechanisms are behind Blood Flow Restriction training?

The effects of occlusion training is believed to be caused by the combination of metabolic stress and mechanical tension that leads to hypertrophy. Studies also showed that the weight lifting muscles being targeted by occlusion had an increase in fast twitch fiber type, hormone production, muscle damage, cell swelling, and heat shock proteins. All of these are important variables required for growing and repairing muscles.

Who may benefit from Blood Flow Restriction training?

Since occlusion training requires low resistance workouts, it is an excellent training method for inducing muscle mass and strength in the elderly people. Blood flow restriction training is not only very effective in the elderly, it is very safe as well. Researchers found that the use of elastic restriction bands, like BFR Bands for occlusion training, helps improve muscle cross sectional areas along with maximum muscle strength. What makes this training method even more applicable to the elderly is the fact that it doesn’t negatively affect arterial stiffness in older people. In short, it is very effective and comes with very low risk for negative reactions.

Blood flow restriction training is excellent also for improving the functional performance of athletes with injuries. Even ordinary individuals who engage in weight lifting bodybuilding and other competitive sports can take advantage of occlusion training.

The success of occlusion training has given so many people a great opportunity to develop muscle mass and strength without necessarily enrolling in weight lifting bodybuilding programs, or buying expensive equipment. To perform blood flow restriction training, all you need is an elastic restriction band or even a blood pressure cuff. Take note, however, that you need to perform this training under the supervision of an experienced trainer.

If you are nursing an injury and you want to use occlusion training to gain back your muscle strength, you would need an occlusion training expert to guide you. Also, invest in a good restriction band, like the ones by BFR Bands as they are designed to occlude venous blood flow and not arterial blood flow.