Exercise: Maximize fat loss, increase your muscle definition
Exciting Results With The Interval Training Study
16 subjects divided into two groups was used in a study that was published in the Journal of Applied Physiology in 2005. Eight of the people were a control group that did nothing over two weeks, and the other eight people did sprint intervals for two weeks. Before the two weeks, and after the two weeks, both of the groups were tested for their endurance. In this short period of time, the interval group doubled their endurance capacity.
Endurance Benefits Better Than Endurance Exercise
Now we are aware that HIIT, or High Intensity Interval Training does improve endurance better than people that do nothing, so now we need to know what happens to people who do endurance exercise.
The results of the interval study, according to researchers, is that they are better or comparable, to aerobic- based training studies that lasted the same amount of time.
The endurance capacity was increased by the subjects involved in the study, more than an endurance study, in which the participants did endurance exercises for 20 hours in total, over a period of two weeks (5 days a week, 2 hours per day).
2 Hours of Normal Cardio vs 15 Minutes of HIIT?
Even now, when I go to the gym, I hardly ever see anyone doing interval work. This is something that makes no real sense at all!
For more than 15 years, we have been aware that HIIT is better at burning fat, and for the last 5 years, we have found that one of the ultimate ways to boost endurance, is by doing interval training.
How Can This Help Endurance Athletes?
If you are an endurance athlete, then to get the most benefit from your workout, you have to use endurance exercise. To be able to withstand the pain that comes from endurance exercise, the tendons and muscles must be strengthened. The best thing to do, is to do a mix of intervals along with your endurance training.
By doing it this way, you get the benefits from both exercises.
How Does This Help Everyone Else?
By doing steady state cardio after HIIT, you can get more fat burning from the exercises.
Also, when you have to run for a long period of time, this is great for conditioning your joints and body. It is wonderful when you can run for 20-30 minutes, and not have to suffer through body aches for a few days afterward.
Right now, I only do this 1-2 times a week. When what you are after is slimming down, then there isn't great need for extended periods of steady state cardio.
Below, are the methods I suggest if you are trying to maximize fat loss or increase your muscle definition.
Usually, I prefer to keep strength training separate from the fat loss part of the workout.
Muscle definition is best achieved using heavy weights and brief strength training at a low volume.
Your muscles will firm up and you will begin to see an increase in definition this way. Strength training is usually the easiest part of any workout.
With any workout, the calorie burning, fat loss portion is the most intense and difficult. It is best to include an intense fat loss routine into your workout at least three times each week. You can use any method of circuit workout or strategic interval that you want, including HIIT and body weight circuits.
You can't get an "after effect" using low intensity during a workout.
Most often, when I am at the gym, I see people doing a fat loss workout with no intensity in it. If you aren't resting or cooling down for the next part of your workout, walking on a treadmill is useless. When you do a cardio workout that is low intensity, you are not maximizing the amount of calories you could be burning.
Watch closely, to avoid a workout that is too high in intensity also.
You will more than likely find yourself resting for longer periods of time when you are finished with your routine, if it is too intense or difficult. For the most effective fat loss workout, you should be able to go on without extra breaks as if you never worked out at all. If you become overly tired and spend hours sitting down or resting after a workout, your fat loss workout is ineffective.
How do you know if you are working out with the right intensity for your fat loss routine?
Pay attention to what is called the "HGH Flush" I am not sure where this term originated from, but it does serve as a great tool for rating your fat loss workout.
You will know you have reached the HGH flush if you are out of breath, with hot slightly red skin after each workout. Try to remember how hot and out of breath you felt, after the gym teacher had you run lines in junior high. HGH is a hormone released by your body to burn fat when your metabolism is suddenly increased by heavy activity, like a high energy workout.
Your comfort zone can also guide you if you keep your workouts just inside its limit.
The ideal workout intensity will help you reach an HGH flush, without leaving you so exhausted that you want a nap.
In regards to workout intensity, I refer to this as the "sweet spot". You can start increasing your intensity as your body adjusts. However, pay close attention and back off a bit if you find yourself overly tired after a workout.
