HIIT Your Limit. Len Kravitz

a lot of time—perhaps too much time—watching TV, viewing movies, and/or reading books in a chair. To help counteract the effects of this, please do some of the following at home:

      1. Getting up and moving during every commercial.

      2. Taking a brief walk break every 30 minutes.

      3. Getting on a stationary piece of cardiovascular exercise equipment, such as a treadmill or indoor cycle) and using it for several minutes after each half-hour of TV viewing or reading.

      4. Standing up and moving for the opening segment of each TV show.

      5. Getting up to walk around the room or house every time you read four, six, or eight pages.

      Takeaways from the Sedentary Behavior Research

      Our technologically advanced society has given us the opportunity to do almost everything we need to from our chairs. While this may have some work productivity benefits, being sedentary for so long can be very damaging to your health. In addition to enjoying the many great HIIT workouts in this book, I want you to strive to fulfill your new movement slogan on a daily basis: “For every 30, get your 3.” You can do it! Please be empowered and encouraged to teach it to your family and close friends as well. Remember, the ultimate power lies in the lifestyle choices you make every day. Get up, move, and enjoy!

      Section 2

      Optimal Weight (Fat) Loss Strategies That Work!

      Chapter 9

      Successful Weight Management; “Inch by Inch, It’s a Cinch”

      As you probably know, obesity is a major health issue in many countries throughout the world—including our own. According to World Health Organization (WHO) data from 2017, the rate of obesity in the world has nearly tripled since 1975. Recent 2018 data from the Centers for Disease Control and Prevention indicates that more than one-third of US adults, 36.5%, are obese, a staggering statistic. As alarming as this is, contained within this list of key facts and statistics is the following statement from the WHO: “Obesity is preventable.” I want you to always remember that inspiring, valuable message.

      Losing weight, and maintaining the weight loss, is definitely a worldwide challenge facing millions of women and men. But it is important to emphasize that even small changes in body weight can result in consequential health benefits. Studies show that a 5% to 10% loss of initial body weight, which is very doable, is associated with meaningful improvements in cholesterol levels, blood pressure (when elevated), and in the management and prevention of type 2 diabetes. For that very reason, a target goal of many weight-loss programs is for participants to lose at least 10% of one’s initial weight, and then maintain that loss for a minimum of one year. I assure you, this is a realistic and achievable goal.

      Before we get started, it’s probably best to get a major weight loss disclaimer out of the way: it is clear from hundreds of research articles and weight loss books that there is no one best approach to successful weight loss. Just as there isn’t one best diet or dietary style, there isn’t one best exercise program; in fact, there isn’t even one best HIIT program. Indeed, in the long run, you and every other person who strives to meet weight management goals will eventually find what works best for you. However, the research does show there are some evidence-based strategies that work very well for many people, and there are some important dietary and exercise approaches that are most beneficial health-wise. These are the strategies we are going to go over in this book. Think of these approaches as some of the tools of the weight management success toolbox.