Posted on 08/04/2022 9:20:28 PM PDT by ConservativeMind
"If that stubborn body fat isn't going away, consider adding High-Intensity-Interval-Training or HIIT to your exercise routine," says Professor Zeljko Pedisic of Victoria University, Melbourne.
HIIT increases fat burning more than aerobic exercise, finds a study published in the British Journal of Sports Medicine.
How was the study conducted?
Authors of the study pooled results from 18 controlled intervention trials on the effects of HIIT on the rate of fat burning during exercise.
The intervention trials included a total of 511 adult participants who were engaged in supervised HIIT, moderate-intensity aerobic exercise, or a non-exercising control group.
The duration of exercise interventions ranged from 2 to 14 weeks. In almost all studies, participants engaged in three HIIT sessions per week.
What are the key findings?
A few sessions of HIIT per week will turn your body into a fat burning "machine." HIIT will make you start burning more fat not just during the HIIT sessions, but also during other types of physical activity, such as brisk walking, swimming, and playing sports.
Fat metabolism will improve after only four weeks of HIIT, and it will continue to improve with time.
After 12 weeks of HIIT, each minute of physical activity is expected to burn an additional 0.13 grams of fat. For someone who engages in 150 minutes of physical activity per week, this could lead to approximately 10 kg of additional fat burned in a decade.
Overweight individuals may expect greater increases in fat burning, compared with "normal"-weight individuals.
While individuals could also improve fat metabolism by engaging in aerobic exercise (e.g. jogging), this would require a much higher time commitment, and the improvements would be smaller.
(Excerpt) Read more at medicalxpress.com ...
Steady-state jogging-type exercise can actually reduce your growth hormone by about half, for hours.
I used to study this stuff on the side, as a hobby. So I know a few things.
Do high intensity exercise for fitness, because it forces your body to adapt.
Do low intensity for calorie burning, because you can keep going. However, you’re not really building fitness because you’re not forcing your body to adapt to a stress load.
In any exercise program, I would start off with high-intensity to build the fitness and then, when I have worked to failure, I would adapt a low intensity exercise for 15 or twenty minutes to cool off and get the calorie burning in.
Weight training should be done until failure, if you want your body to adapt to greater stress loads.
What I have found is that it is the working until failure that matters most. HIIT is simply the most efficient way to get to that point, but you can get to that point if you simply exercise until failure.
I’ve talked to many of the ex-pro bodybuilders and their work regiments are all over the place in terms of time or intensity and everything. However, what matters most is that every one of them worked out until they couldn’t work out any more.
If you cut calories, take it out of carbs. Carbs are the easily converted calorie to fat.
Protein should be 3/4 gram for every pound you want to weigh. The grams of protein should be set in stone that you do not cut under any circumstances.
The body uses protein to process fat to turn it to waste, so you don’t want the body to be digesting your body’s muscle mass while trying to lose weight.
Eat fat in the mornings, so the body can spend the day using it.
Typically 25% of the diet should come from protein. 20-25% should come from fat and the remaining 55-60% should come from carbs.
However, don’t cut large amounts of food from the diet in order to create something that can be maintained. If you are losing weight, don’t change anything. However, if you’re remaining stable, cut about 50 calories/day to see if that helps. If you begin losing weight again, maintain that. If you aren’t losing weight, cut another 50 calories.
50 calories is about a half slice of bread or a handful of rice.
Your pre-workout snack should be carbed based, for energy, and your post-workout snack should be protein based, to help repair the body.
There are lots of home based recipes for powders that you can make at home without spending a lot of money.
Most of them are just some variation of eggs, milk, and whey turned into powder.
There is no real reason to buy supplemental powders, unless you really needed the best science to extract that fraction of a bonus benefit.
Find those hidden calories, like having salad with your salad dressing instead of the other way around.
I like diet Miracle Whip that is flavoured with lemon juice. The taste is sharp enough that you don’t need a lot to make it delicious.
I know Lou Ferrigno, when he was competing, would just make a vinaigrette out of lemon juice and vinegar.
I’ve seen zero calorie salad dressings on the web that is based in vinegar and artificial juicers.
In the Army we got lots of Super High Intensity Training (SHIT) in addition to ARMY TRAINING SIIIR! Sorry, couldn’t resist.
This was interesting & new about 3 decades ago...
You can thank Arthur Jones and Mike Mentzer for this information.
Yes, I remember that list well!
Yes, let’s do a short term study on the impact of whole-body stressors like elevated cortisol levels and ignore the long term consequences.
/s
No, I’m NOT a fan of ‘crossfit’ BS or the-like. In fact, I believe many athlete deaths are due to their methods of training. Long term health effects are unknown.
How these training methods affect the general population has never been measured by any research that I’ve seen. General American health is appalling (and I know why).
Nothing beats eating less calories than you expend. The rest is mumbo jumbo.
A fatso torturing himself in the gym is a heart attack in a making.
All are great for health and fitness.
That said, and this is just from personal experience, only running made it easy for me to keep my weight down without really constraining my food intake.
At 5' 8.5", I have kept my weight between 165-170 for most of my life, but it always wants to jump up to 175+ if I don't watch my diet carefully (mostly Keto) and do a lot of intermittent fasting.
But when I run, even very slowly, for 45-60 minutes a day, the weight drops off easily and falls into the 150's.
Even just walking and running in combo cause weight to plummet.
I don't know exactly why this is...but I know this is the case.
As an aside, even when I do several 2-hour plus bike rides a week (30-40+ mile rides), the weight still doesn't fall off easily.
Only running.
For someone who engages in 150 minutes of physical activity per week, this could lead to approximately 10 kg of additional fat burned in a decade.
Is that a typo?
After 12 weeks of HIIT, each minute of physical activity is expected to burn an additional 0.13 grams of fat. For someone who engages in 150 minutes of physical activity per week, this could lead to approximately 10 kg of additional fat burned in a decade.
No. A gram is about a pat of butter. A little over a tenth of a pat of butter times 3600 days would work out to about approximately 20 lbs
Not me,it’s going to be a vastly general concern for others though.
Bkmk
Hardly seems worth the effort for 2 lbs a year.
What is HITT?
Yes and no. Some people really gain weight eating little more than 1,000 calories a day and actually reach a plateau at which they cannot lose more weight eating even less than that. Many fat people merely eat everything in sight, but there are some whose metabolism is such that keeping weight down is difficult to virtually impossible. This can be a serious problem, because being overweight puts health in serious jeopardy.
C.M. Thanks! Very useful! Interval training rather than treadmiles!
My only thought is that while you stress up to the point of failure, you do not want to actually fail. Should be able to provide that stress without actually teaching your mind and nerves to expect failure.
My only thought is that while you stress up to the point of failure, you do not want to actually fail. Should be able to provide that stress without actually teaching your mind and nerves to expect failure.
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