HIIT IT!: The Fitnessista's Get More From Less Workout and Diet Plan to Lose Weight and Feel Great Fast

310 Pages·2014·4.49 MB·English

by  Gina Harney

HIIT It!
HIIT It!
The Fitnessista’s Get More from Less
Workout and Diet Plan to Lose Weight
and Feel Great Fast
Gina Harney
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ISBN: 978-1-936303-67-0
e-book ISBN: 978-1-61705221-7
Acquisitions Editor: Julia Pastore Compositor: diacriTech © 2015 by Gina Harney. All rights reserved. This
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The information and opinions provided here are believed to be accurate and sound, based on the best
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Library of Congress Cataloging-in-Publication Data Harney, Gina.
HIIT it! : the fitnessista’s get more from less workout and diet plan to lose weight and feel great fast /
Gina Harney.
pages cm
Includes bibliographical references and index.
ISBN 978-1-936303-67-0
1. Reducing exercises. 2. Reducing diets. 3. Physical fitness. 4. Weight training. 5. Weight loss. 6.
Nutrition. I. Title.
RA781.6.H355 2014
613.7—dc23
2014027380
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Printed in the United States of America by McNaughton & Gunn.
14 15 16 17 18 / 5 4 3 2 1
To Tom, Olivia, and my family for their love, support, and
encouragement. I’m a lucky girl to have you in my life.
Contents
Preface
Acknowledgments
Introduction
Share HIIT It!: The Fitnessista’s Get More from Less Workout and Diet Plan to
Lose Weight and Feel Great Fast
Part One: HIIT It! Fitness
1. HIIT 101
2. HIIT to Fit
3. The Moves: Exercise Index with Form Cues and Photos
4. Change It Up
5. More HIIT Workouts
Part Two: HIIT It! Diet
6. HIIT It! Diet
7. Snack Attack
8. HIIT Recipes
9. Sweet Treats
10. Prep for Success
Recipe Directory with Major Food Categories
Foam Rolling Tips
Bibliography
Index
Being busy does not always mean real work. The object of all work is
production or accomplishment and to either of these ends there must
be forethought, system, planning, intelligence, and honest purpose, as
well as perspiration.
—Thomas Edison
Preface
To all of my friends just getting started in fitness: Welcome to the start of a new
and healthy lifestyle. I’m cheering for you every step of the way! Because you
made the choice to be here, you will succeed. You have to want it for yourself to
go after your goals, and by picking up this book, I hope you can find some useful
tools to help you along your journey.
Although I am a certified group fitness instructor, personal trainer, and
weight loss specialist, I’m not a medical doctor. It’s within the scope of my
knowledge and experience to make suggestions regarding healthy choices,
portion control, and recipes; however, I am unable to make recommendations for
special populations and unique needs. I enlisted the help of Anne Mauney to
ensure that the meal and nutrition guidelines in this book are effective, safe, and
align with general recommendations.
Anne Mauney, MPH, RD, is a Washington, DC, area registered dietitian with
a Master’s of Public Health in Nutrition from the University of North Carolina at
Chapel Hill. Anne owns her own nutrition counseling private practice, through
which she works with both virtual and in-person clients to help them to lose or
maintain weight, feel healthier, and improve their relationships with food. She
teaches clients how to eat intuitively, encouraging them to ditch the calorie
counting diet mentality and enjoy whole, real foods (which includes dessert!). In
addition to her client work, Anne is also the author of the healthy living and
fitness blog fANNEtastic food (www.fannetasticfood.com), which she uses as a
way to inspire readers to live happier, healthier lives through nutrition and
exercise. On her blog, you’ll find quick and easy meal ideas, simple healthy
recipes, running training plans and adventures, and more.
To create the workout plans in this book, I thoroughly researched the most
effective methods for combining strength and cardio into a solid routine to
maximize your workout time. I send endless gratitude to Dr. Len Kravitz and
Michael Zulh, MS, for their extensive research and studies regarding high-
intensity interval training (HIIT). Their work encouraged me to expand my
knowledge and understanding of HIIT, and I became a HIIT sponge, learning
and experimenting as much as possible to share it with you. I hope this book can
serve as your everything-HIIT resource and assist you in creating and changing
the journey that starts right now.
Let’s HIIT it, shall we?
As always, check with a doctor before making any fitness or
nutrition changes. Honor your body and modify as needed.