AT THE CARWASH

January 5, 2011Read: Proverbs 26

"Smooth words may hide a wicked heart, just as a pretty glaze covers a clay pot." --Proverbs 26:23

If you've ever taken your car to the car wash, what's the first thing they clean? Do they start with a fresh coat of wax? Clean the windows? Polish the tires? No, before the body gets buffed, they head straight for the interior. And if you're like me, you actually help them by finding the hidden papers that have slipped through the cracks (or maybe had been shoved there on purpose...umm, hypothetically).

What we don't say is, "You know, go ahead and ignore the interior. Please leave the dirt and mess. Just clean the outside." That would be silly.

Imagine? Taking care of the body but ignoring what's inside? Wait, what are we talking about?

(Let's work together to tidy both in 2011.)

--J.P.

SPRINTING THE FAT OFF

Yesterday, we presented a basic introduction to HIIT -- high-intensity interval training. This cardio method alternates all-out bouts of sprinting with slower bouts of recovery, pushing your metabolism higher and for longer than traditional training. While there is still some value in your long, steady-paced runs -- namely in overall endurance -- HIIT may actually be your best choice for fat-burning, according to new research.

Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. What's even more interesting is that the endurance markers -- time trials in 2000-meter run and VO2 max performance -- were similar with both groups.

The take home message is that high-intensity intervals can help you burn more fat, build more lean muscle and increase endurance -- usually in 1/3 or 1/2 of the time of your normal cardio session.

>> WORKOUT OF THE WEEK: An introduction to high-intensity interval training

Source: PubMed.gov

COURAGE TO SHOW UP

January 4, 2011Read: John 14

"In my father's house are many rooms..." --John 14:2

I couldn't help but notice today--from Twitter to Facebook to chain emails--the avid exercisers mocking the new faces at the gym. And they all had the same, general theme: "Oh those resolutions. I wonder how long they will last..."

Aren't we glad God doesn't say the same about us? "Oh, here's Jimmy again. Same sin, same confession, I wonder how long this commitment will last."

If it helps, think of the new face at the gym like a visitor at a crowded church on Christmas day. Acknowledge them, welcome them and tell them you'll see them next time. You never know, your words of encouragement might be just what saves their lives. Remember, it took courage for them to show up. Now, it's your turn.

--J.P.

WORKOUT OF THE WEEK: HIIT PARADE

If you tackle both weights and cardio in the same workout, always do your cardio after your weights. Research shows that your resistance training will be hindered if preceded by intense cardio, however, your cardio will not be hindered if preceded by weights. Also, you burn more fat and calories if you follow your weight training with cardio. And remember, volumes of research show that high intensity interval training (HIIT) burns more fat and calories in less time than the slow, long bouts of traditional, steady-state cardio.

So if you need a tough HIIT session to burn some unwanted fat and calories after a tough weight workout, try this quick blast.

Warm-up: 3-5 minutes

Run for 1 minute

Rest for 1 minute

Run for 45 seconds

Rest for 45 seconds

Run for 30 seconds

Rest for 30 seconds

Run for 15 seconds

Rest for 15 seconds

--After 1 minute of rest, repeat the entire sequence backwards, starting with the 15-second intervals.