What exercises will help? Now there are many wonderful exercise programs to follow. But because we're focusing on small changes, big impact, the best option that we're going to look at are interval boosts, either to barter training, or interval training. What's great about exercise is that exercise promotes the muscle uptake of sugar for fuel. It also promotes the muscle uptake of fats for fuel and for fuel. Exercise also makes muscles more permeable, so they can take up sugar directly with no extra insulin required to take the sugars into the cells.

Now what is about a training to BARDA training is very high intensity interval training. It takes a total of seven to 10 minutes which is great because It's a short period with a maximum impact if you're very busy, and that seven to 10 minutes includes a three to seven minute woman, but it's really not easy by any means. It is super effective. In fact, it's more effective and 16 minutes of aerobic training if you do it properly to Barger training increases your oxygen carrying capacity. It increases your aerobic and your anaerobic capacity. It increases your resting metabolic rate.

And this is fantastic because if your resting metabolic rate is high, you're going to be burning fat even while you're not exercising, and it accelerates your fat burn, especially if you do it in a fasting state. So how do we do this? You can pick any cardio activity that you have access to, such as running, cycling either on a free bicycle or a stationary bike or skip For example, and you're going to pump your warmup. So you warm up for anything from three to five minutes. And then you're going to pump as hard as you can for 20 seconds, and then rest for 10 seconds. And you're going to repeat that seven times to a total of eight times.

So you can see if you're doing a 22nd on an A 10, second of eight times, the whole Tabata takes you four minutes. Now the trick is to ensure that by the time that you are on your third to seventh cycle, that's your 22nd on 10 seconds off, you are panting and gasping for air you need to build up to it. Initially, you may only manage two or three or four of the 2010 repetitions and then you may need a longer race to be Completing the Tabata but gradually add on until you can do eight in a row without needing extra resting time. Be gentle with yourself. Don't rush it. If you can only manage one.

That's okay. You will gradually add as you get more comfortable as you get fitter. As your robot capacity gets more efficient, remember to warm up, because when you're working with a high intensity train, the possibility of any muscles becoming damaged is greater if you don't warm up properly. Now here's a tip for you don't eat the minute you finish and certainly don't drink any energy drinks. Allow the high metabolic fat burning rate to continue for about 20 minutes to half an hour. After your interval chain.

You can vary the exercise With the Tabata In other words, you may do 20 seconds high intensity squats, and then walk on the spot for 10 seconds, or maybe 20 seconds of skipping and then walk for 10 seconds 20 seconds of stair running. And again again, relax for 10 seconds, even 20 seconds of faster terms and in stop 14 seconds. And you can you can alternate with these so that you don't get bored with the Tabata interval training, what is interval training. What you can do is instead of doing it all in one go, you can spread the intervals art over the day, but for maximum benefit, they need to be done daily, three to four times per day. Now with interval training, you can do a 32nd to one minute interval train. So again fine and a cardio activity.

You enjoy you comfortable with such as running up and down stairs, for example, or running on the spot. And you're going to go as fast as you can, for 30 seconds to one minute. Carry on going as fast as you can until you're gasping for breath. So for some people, if your fitness is low, that might only be 30 seconds, but maybe for another person, it might be one minute. You go as fast as you can till you're out of breath. And then you're done.

And you're going to do that three to four times in a day. So for example, possibly you get up in the morning, you turn the taps on, and while you're waiting for the hot shower to get hot, you can do a quick interval. Get to work quickly. 30 seconds, up and down the stairs. Then you're done with that interval, before lunch before you actually go to the canteen. gain a quick 30 seconds, up and down the stairs when you get home, and maybe about an hour before you go to bed, and then you're done with your intervals for that day, but you need to do them every single day.

Now with resistance training, it has huge benefits. But you need to also look at your muscles. So add to that if you can. Two to three times a week, yoga perhaps, or polities, or maybe you do some strength training, strength and flexibility, varieties very beneficial so you don't get bored.