Intense Transformation: Discover How HIIT—the Most Powerful Exercise to Transform Your Mind, Body, & Spirit—Can Activate Your Full Potential

By Paul W. Matthews

"From Roman gladiators to today's 65-year-old overweight men and women, achieving transformation through HIIT is for EVERYONE!"

 

Discover how to use HIIT (High Intensity Interval Training) to sharpen your mind, shape your body, and uplift your spirit in less than 30 minutes! No matter what age, fitness level, or body type you are!

 

Are you looking for ways to hit your fitness goals without spending hours in the gym or following a strict, unsustainable diet?

 

Have you tried working out in the past, but life got in the way until you gradually worked out less and less?

 

Would you like to have access to a sustainable fitness system that will leave you excited for the next workout instead of looking for excuses not to do it?

 

If you answered "Yes" to at least one of these questions, please read on…

 

The fitness world is currently packed with all types of fad workouts, diets, and supplements.

 

Just jump on Google or YouTube, pick a free program or a trainer you like, and go for it! Now, tell me…

 

How is that working for you so far?

When was the last time you felt excited about your next training session?

 

When was the last time you weren't scrambling for an excuse not to do it?

 

"It's been a tough day…"

 

"I don't have time…"

 

"I still feel exhausted from the last one…"

 

"It's raining…(just kidding!)" and a million and five other excuses that keep you away from living the life you want!

 

And you know what? It's not even your fault!

 

In this book you'll find special HIIT strategies and concepts; I will also explain to you why you struggled to develop a workout habit before, and how to do it the proper way so you can reap all the massive benefits.

 

Inside you'll find:

 

The science behind HIIT, and how it can improve your brain health, brain function, and mindfulness

 

Why this style of training is the most effective for fat-burning/weight loss, endurance, strength, and power: The only type of training that hits all 4 major fitness areas at once!

 

The No. 1 most overlooked and shocking reason why people can't sustain working out long-term

 

HIIT and Spiritual Transformation: How a 30 minute daily workout can uplift your spirit

 

5 health benefits HIIT can help you achieve quickly (Metabolism boost and hormonal improvements are just two of them!)

 

How to get started with HIIT to obtain ultimate health benefits for any fitness level and activate your full potential

 

Want to challenge yourself? Intermediate and Advanced training strategies are here for you

 

A very detailed recovery plan to ensure your long-term success

 

Keep in mind that no matter what age or fitness level you are, this book will walk you through the transformation that is yours for the taking!

 

Don't wait! Scroll up, click "Buy Now," and HIIT Your Fitness Dreams Today!

• Language: English
• Publisher: Paul W. Matthews
• Release date: Apr 23, 2021
• ISBN: 9781738802821

Paul W. Matthews

Born in Vancouver, Canada amongst the supernatural beauty and power of the West Coast’s magnificence, there lays the foundation upon which it all started.Before his first endeavour at publishing Intense Transformation, Paul has spent 15+ years focusing on his personal growth, pursing the nature of reality and the boundaries of his own self and consciousness.“The only thing that truly matters during your time here is your never ending pursuit for self-development, this pursuit transcends time itself. Once you align yourself inwards, the external reality you perceive starts to mold to this expression.”By working on his own growth for many years which included heavy research into many fields of reality, spirituality, esoteric material, and consciousness; adding to this high performance sprinting/athletics, and many hours of meditation, a state of awareness has shown itself. There eventually came the point where Paul accepted this would be the right time to share his knowledge and life experience in published form.“May you all achieve your full potential and push even further beyond any limits that you may perceive for yourselves.”And so it is.

Book preview

Intense Transformation

Discover How HIIT—the Most Powerful Exercise to Transform Your Mind, Body, & Spirit—Can Activate Your Full Potential

Paul W. Matthews

© Copyright 2021 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

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Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Preface

Introduction

The History of High-Intensity Interval Training (HIIT)

Ancient Origins of Interval Training

HIIT, the Roman Way

HIIT in the Modern Era and What It Can Do for You

Chapter 1: HIIT and Mindfulness

What HIIT Can Do for the Mind

Finding Time and Energy

Creating a Mindful Workout

Chapter 2: Your Brain on HIIT

Applying the Neurological Benefits of HIIT

Retrain Your Brain

The Role of HIIT in Healing: Cortisol and BDNF

Conclusion

Chapter 3: Transformative Effects of HIIT on the Human Body

HIIT and Lung Power

HIIT and Your Nervous System

HIIT and Your Hormones

HIIT and the Metabolism

How HIIT Will Transform Your Body

Conclusion

Chapter 4: HIIT and Recovery

Incorporating Sauna and Steam Rooms

Conclusion

Chapter 5: HIIT and Spiritual Transformation

How the Spartans Trained

Chapter 6: Getting Started With High-Intensity Interval Training

Beginner Exercises

Stairs and Hills

Tips for Beginners

Results

Beginner HIIT Exercises: SPIN and Cycling

High-Intensity Interval Cycling

High-Intensity Interval SPIN

Chapter 7: Intermediate and Advanced High-Intensity Interval Training

Making the Most of Sprints, Stairs, and Hills

Advanced SPIN and Cycling

SPIN

Cycling

Applying HIIT to Other Exercises

Swimming

Spartan Race Workout Variation

Ashtanga Flow Yoga

Further Motivation

Conclusion

HIIT and the Human Body

HIIT and the Human Mind

The Effects of HIIT on the Spirit

Versatility

Make It Your Own

Supplement Your Current Workout

What Works For You

Explore

Author’s Note

References

Preface

High intensity interval training, known as HIIT, is a timeless method of body conditioning and training. Utilized by civilizations as early as the ancient Greeks all the way through the military might of the Roman Empire and through today. Unlike other fad exercises, the staying power of HIIT is reinforced by both its effectiveness and simplicity. By doing HIIT, you push the limits and boundaries of yourself as an individual, and the mind, body and spirit as a whole. You can achieve profound transformation simply by committing to HIIT. This is the be-all and end-all for no other exercise has come close to matching it in terms of power, strength, and intensity. Allow yourself to harness the power of high intensity interval training, may it transform your entire being.

Introduction

The History of High-Intensity Interval Training (HIIT)

Ancient Origins of Interval Training

You could be forgiven for thinking that high-intensity interval training is a ‘modern’ invention. It’s everywhere: in gym classes, on YouTube, fitness apps, and there are countless companies which push to sell ‘HIIT packages’ as part of exorbitantly-priced ‘deals.’ The world we live in today is so full of fleeting fitness fads that it’s easy to forget when something sticks around and just becomes a part of the cultural norm. HIIT is one of those cultural norms. It’s available to everyone through various means, and anyone can do it.

The history of interval training is really quite interesting and stretches back further than you might think. If you were to step into a time machine and travel back to ancient Greece to meet the earliest Olympic athletes, what would you see? Who would you meet first? How do you think they might train? You might meet Milo of Croton in the middle of bench-pressing a fully grown bull, or you might wander down to the local palaestra where you will find some very buff men discussing the latest in philosophy.

At the time of writing this book, information regarding this is limited. However, the accounts which do exist help us create a broader understanding of the history of athletics. High-intensity interval training, before we came to know it as such, existed in one form or another, by many different names. The early Olympic athletes would have trained in a specialty gym known as a xystos, and they were trained by former Olympic champions.

What about the training? How did the former champions train their charges? As far as we know, rigorously. Full-time training was not always available, although we do know that students used a mixture of bodyweight exercises and aerobic training to help strengthen their bodies. Athletes would have to train at home if they couldn’t make the time to train at the xystos. This is where the bulk of bodyweight training would happen, and body conditioning would happen in the form of longform interval running exercises.

We also know that the ancient Olympic athletes trained according to their sport. Runners would run long distances, and fighters would focus on upper body strength.

In order to excel, athletes kept to a rigid four-day schedule known as a tetrad, which would look something like this (Britanniae, 2017):

Day One: Preparatory exercises

Day Two: Intense strength training

Day Three: Rest

Day Four: Moderate intensity training

Their training would continue following this pattern. Results could vary depending on the sport. Runners, for example, would have incredibly strong legs but no upper body strength, while fighters would be broad in the chest but narrow in the lower body.

Galenus, an ancient Greek doctor, was heavily critical of this level of athletic training. Most notably, he wanted there to be more substance to the training. He claimed that athletes were spending too much time focusing on their physical talents rather than their rational talents.

What can we, in the modern era, take from this? Galenus makes a solid case for training the mind as well as the body. Athletes were often so drawn out by their training that they could only perform base functions such as eating, drinking, or sleeping. There needed to be a method that could vitalize the whole body and to incorporate rational and spiritual matters as well (Britanniae, 2017).

To the ancient Greeks, a healthy mind and a healthy body were the same thing. Plato, one of the greatest Western philosophical minds, was a well-known wrestler. His name roughly translates to broad, possibly because he was broad of both mind and body. Ancient Greek wrestling gyms known as palaestrae not only featured typical wrestling equipment such as weighted sandbags and padded mats but also classrooms where they could train their mind and spirit. This formed the start of unifying the whole body, where using physical training was a foundation to build the rest upon (Brown, n.d.).

As we can see, mind, body, and spirit was a way of life for the ancient Greeks, and in this book, we will further explore this unifying concept within the high intensity interval training experience (Brown, n.d.).

HIIT, the Roman Way

Let’s step back in our time machine and move forward a few hundred years to the Roman Empire. Here, you will find auxiliaries, legionnaires, and generally soldiers of all types performing HIIT-style exercises, which included a great amount of hill sprinting, to keep themselves ready for war. In Machado et al.’s (2017) study, they constructed a rudimentary training regimen based on what we know of ancient Roman training techniques, carefully explaining the reasoning behind each exercise and comparing the different forms of intervals. This intense training is what separated the soldier from their competition. Roman soldiers trained to the absolute extreme, only through these kinds of extremes and or intensity is how evolution is forced and