Incline Interval Run

For the technical term, it's called High-Intensity Interval Training, or simply HIIT.*

This quick workout will boost your metabolism for at least 24 hours. Do this brief exercise 2-3 times spanned out over a day and you'll be blasting your fat like Han Solo blasted Greedo in the controversial STAR WARS Cantina scene.

This is also a fantastic way to boost your natural HGH levels, important for everyone over 25 years of age when the hormone levels start to dip and you notice that you can't put down the food like you once did without your favorite jeans becoming too "snug."

This works best on a treadmill, but you're welcome to use a track, road, or hill. Just get out and do something–that's the most important thing.

Stretch your leg muscles before beginning. You may also begin with a 2-minute warm-up.

Now hit your HIIT:

2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1 minute rest.
2 minutes: dead sprint @ 8mph on a 4% incline.
1-2 minute cooldown.

Total time: 15 minutes
Total output: 85% THR (for a 42-year-old male)
Total calories burned (during exercise) 400

Obviously you can play with the incline and MPH according to your fitness level, just keep the output at 85% of your Target Heart Rate. (It's best to use a heart-rate monitor or your finger, the monitors on treadmills usually suck, offering bizarre, inaccurate readings.)

Remember to drink water afterwards and eat at least one hour after EVERY workout to avoid muscle breakdown. Try the Fat Burner Shake.

Be a big hit with HIIT.

*Check with a physician before beginning any new diet or exercise regime.

Fat Burner Shake

This tastes a bit like a peanut butter and jelly sandwich. It's a great pre- or post-workout drink.

12 oz. (240ml) spring water
1-2 scoops (33-66g) of egg white powder or 1 cup (227g) of liquid egg whites
8 frozen strawberries
1 tbs. (15ml) almond butter
Mix in blender for 30 seconds.

Approximate calories: 280 (for one scoop/cup of egg whites); 400 for two scoops/cups

Fast food that's a fat burner, not a fat storer.

Enjoy!

Fat-Loss/Muscle-Builder Recipe #1: The Lean, Green and Clean Spinach Salad

Lee Ramos, my former personal trainer, introduced me to this salad. He dropped from about 240 pounds down to 215 in a few weeks. He started at an already lean 11% body fat and dropped down to 3% for a bodybuilding competition (he took third in the Over 50 Masters). This is the quick, fast meal that he used–and now I am, too. The ultimate fast food! Prep time is about 2 minutes.

Ingredients:

3 cups of organic baby spinach
1 can of low-sodium spring water albacore
1 tablespoon of unsalted organic sunflower seeds
2 tablespoons of low-calorie vinegarette dressing

Mix all the ingredients and serve (makes one serving).

NOTE: I like to mix my salad in a 32-ounce plastic, sealed container (like Glad). That way, I can shake and serve in a flash.

This delivers approximately 35 grams of protein, 10 grams of carbohydrates, and about 12 grams of polyunsaturated fat. The perfect combination to lose fat while building (or retaining) valuable lean muscle tissue.