Lose 9x more FAT with HIIT… seriously!
(we'll be doing this in fithomerivalry 2015!)
Loosing fat is not easy! Not only because (of course) it takes work, but because sometimes that work yields almost zero visible results egghhhh! But why?! I jog on the treadmill for 45 minutes every day! and even hit the weights at high reps!…. well here's your answer…
It's a little thing called High Intensity Interval Training ( HIIT). According to Mensmagazine.com HIIT is definitely the best way to strip off body fat. They tell us that there’s literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you’re training as an endurance athlete. For those of you who aren’t familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest.
As you see, very different from just hitting the treadmill for a steady paced 30 min.
Studies found that subjects performing HIIT burned significantly more body fat—and in less time—than those who did steady-state cardio programs.
BUT WHY??… well how would you like to make your workouts "keep going" after you're done…. sounds good! Well that's why HIIT does.
"The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that’s maintained after the workout is over. In other words, you burn more calories and more body fat while you’re sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage." (mensmagazine.com)
Sounds awesome!! And yes it works! It's called the "after burn"
To better understand here's some research I linked up from fitandraw.com
Researchers in Quebec’s Lavel University divided exercisers into two groups: long duration and repeated short duration [interval training]. They had the long duration group cycle 45 minutes without interruption. The short duration group cycles in multiple bursts of 15 to 90 seconds with rests in between.
The long duration group burned twice as many calories, so you would assume they would burn more fat. However, when the researchers recorded their body composition measurements, the interval group showed the most fat loss.In fact, the interval group lost 9 times more fat than the endurance group for every calorie burned!
Here are some examples...
- Run as fast as you can for 30 seconds
- Jog at a slow pace for 30 seconds
- Repeat 12 times
OR…
- as many pushups as possible for 20 seconds… rest 10
- as many squats as possible for 20 seconds… rest 10
- as many…burpees…..
- as many… pike crunches….
- Repeat list 5 times
10 minute workout super fat burning! Stay at 90% intensity!
Can't wait to incorporate this training into FITHOMERIVALRY this year!!
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