Fast exercise involves short bursts of intense exercise interspersed with recovery periods. This type of exercise has been shown to be more effective for weight loss and fitness than longer, moderate-intensity workouts. Some benefits include improved aerobic fitness, reduced body fat, and increased strength. Exercising in this manner trains the body to push its limits. Short, intense workouts can increase life expectancy, and mimic the activity levels of hunter-gatherers. A hunter-gatherer style workout includes short bursts of moderate to high intensity exercise a few times per week along with strength training. Combining a high intensity interval training program with a calorie-controlled diet is the most effective approach for weight loss.

1. FAST EXERCISE
Dr Michael Mosley
When the facts change, change your mind.
-Fast exercise comprises Fast Fitness and Fast Strength workouts. The essence of Fast Exercise is
intensity; short bursts of intense exercise interspersed with longer periods of recovery and rest.
Exercise done this way has been shown to be far more effective at helping people lose weight and get
fit. Fast Fitness exercises will improve your aerobic and metabolic fitness in record time and
Fast Strength exercises will build muscle, make you look more toned, and can also be done in a
few minutes a day. Benefits which include;
# Improved aerobic fitness and endurance
# reduced body fat
# increased upper and lower body strength
# improved insulin sensitivity
-Enjoy testing own endurance and strength and relish the fatigue that comes with being absolutely
physically spent. Understand how the body responds to intense effort, how it is repeatedly able to
push itself to new limits. Train a body that performs well.
-30 mins of microlives i.e. 30 mins of intense exercise increase your life expectancy. If you don’t enjoy
microlives it begins to look like a rather bad investment.
-“A Hunter Gatherer Workout”. Our bodies and our genes were forged by the demands of the
environment in which, hunter gatherers, lived. A hunter-gatherer approach is also good for our more
cosseted bodies. We need to be active, but not too active. We benefit from short bursts of intense
activity and we need rest days to recover or we undo all the good work.
- Hunter-gatherer Fitness Programme
 Short bursts of moderate to high intensity exercise (20 seconds to a minute) interspersed with rest
and recovery, 2-3 times a week.
 Regular sessions of strength and flexibility-building. Hunter-gatherers had to chop wood, climb trees
or carry a child around.
 Ideally do as much exercise as possible outdoors, where you get exposed to sunlight, which gives your
skin a chance to generate vitamin D. Although it is called a vitamin, ‘vitamin’ D is actually a hormone,
with a far wider range of activity than people had previously imagined. Many of us, particularly those
who live in the northern hemisphere, are chronically short of vitamin D.
 Some people find it much easier to do in a social setting. We are intensely social creatures and doing
exercise together is a good way of ensuring that we do it at all.

2. -If one of your main goals is to lose weight then a combination of diet and fast exercise is by far
the most effective way to go about it.
-We are also more likely to reduce the amount of activity we do after exercising .Look out for
compensatory slacking. It matters what you do when you’re not exercising. Exercise – HIIT or
otherwise – doesn’t count for much if you’re sitting for hours day in, day out. The concept you
need to know about is called “NEAT” – “Non Exercise Activity Thermo genesis” and is, as it says,
the amount of energy you burn in everyday activities that aren’t considered exercise.
It’s important to incorporate more activity into your daily routine: take the stairs, get off the bus or train a
stop early and walks the rest of the way or even just fidget more.
-The more is not necessarily better. Overdo can damage your heart and joints.
-Doing some running is better than sitting on the sofa, but doing lots of running may not be better
than doing a moderate amount.
-Focus on NCB( net calorie burn) not the total calorie burn(TCB) i.e how many calorie you burn by
running rather than lying on the sofa.
-After a bout of exercise, there is a tendency to indulge in a bout of compensatory eating. Try not to
undo the good you have done through excercising by rewarding yourself with a high calorie snack.
-If you are going to lose fat and keep it off, exercise is not enough on its own-you also have to curb
calories.
-HIIT has an effective affect on mitochondrial health. Doing HIIT leads to the production of greater
numbers of more active mitochondria than doing standard exercise will. By putting the body under
stress and increasing mitochondrial activity –adds to explosive power. The other good thing about
mitochondria is that they burn fat. So if HIIT makes mitochondria it should lead to more fat burning.
-HIIT leads to a huge increase in the production of catecholamine-hormones like adrenaline and
noradrenalin - that lead to much greater fat burning.Catecholamines also activates brown fat, which
burns fat rather than storing them.
-Exposure to cold will encourage your brown fat to burn through a few more calories.
-If you are unfit and then begin to do vigorous exercise, the unexpected shock will lead to a heart
attack, stroke or injuries. In such cases ease yourself into HIIT.Gradually work on your fitness and train
your body for HIIT.
-A note of caution- If you have elevated blood pressure (hypertension), it is best to avoid isometric
exercises like the wall sit, the plank and the side plank.
-Starting something new is easy. It’s keeping going that’s hard. Be aware of your mind that tells you-
this is a waste of time. Listen your inner compass. Remind yourself your goals. Remind yourself of the
bliss you experience afterwards.