Updated: Jun 20
One effective method of fat loss is High Intensity Interval Training (HIIT). While some long-held beliefs to encourage fat-loss is through long, slow, aerobic/cardio activity, HIIT training challenges this. One study (Tremblay, Simoneau & Bouchard - 1994) found that over a 20 week period, the participants who engaged in endurance training burned nearly twice the calories of those HIIT participants. However, the interval training group (HIIT) lost more body-fat! "When the difference in the total energy cost of the program was taken into account... the subcutaneous fat loss was ninefold greater in the HIIT (interval training) program than the ET (endurance training) program" (Tremblay, Simoneau & Bouchard - 1994).
Another method of interval training is "Tabata Training," named after Izumi Tabata. This method of training is very intense, and entails performing an activity/exercise for 20 seconds, followed by a 10 second rest interval. Tabata demonstrated that 20 seconds of all-out exercise (cycling in this case) followed by 10 seconds of low-intensity exercise for just 4 minutes was as beneficial as 45 minutes of long, slow, cardio training. Other "Tabata" activities may include burpees, treadmill work, kettlebell swings, mountain climbers, etc. Note that high intensity traing of this nature will take your body about 48 hours to recover from.
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