I so want to get the extra fat off quicker. Waiting for the sample work out!
In the last update I talked to you about the massive shortcomings of “slow-go” aerobic exercise for fat loss and began to briefly touch on the benefits of something much more effective – short duration, high intensity exercise.
Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.
Short duration, high intensity exercise comes in two major forms: metabolic resistance training and interval training. Today, I want to take a DEEP look into the benefits of each.
First up, metabolic resistance training:
As mentioned in my previous post, metabolic resistance training is simply “cardio with weights”, and when speaking of the most effective form of exercise for the fastest possible fat loss, this is it.
A couple of studies to support this that my buddy Alwyn Cosgrove dug up:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of metabolic resistance training, you’d still be burning calories from that workout while out at the movies on Saturday night.
You want to burn calories by watching Wolverine? Now you can.
Here’s another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, metabolic resistance training can really take your results to a whole new level.
And here’s one more:
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
This study compared “slow-go” aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of metabolic resistance training.
Convinced that metabolic resistance training flat out WORKS? Good. Next up, interval training:
Interval training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery.
For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating 8-10 times for a less-than-20-minute workout.
Does it work?
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
Are you sitting down? If not, take a seat.
You want to know what happened when this research group compared 20 weeks of endurance training vs. 15 weeks of interval training?
While the aerobic/endurance group actually managed to burn more total calories during exercise, the interval training group lost NINE TIMES more body fat. NINE TIMES.
Nine times more fat loss in half the time? The clear choice for fat loss is interval training.
And it all comes down to elevated metabolism after your workout is completed – the afterburn.
Are you experiencing the afterburn?
Give me at least 700 comments and I’ll be back tomorrow with some sample interval training workouts and a post you won’t want to miss!
Talk to you in the comments section!
Joel
P.S. Every so often, something crosses my desk that’s just too good not to share with you. Well, my buddy and uber nutritionist Kyle Leon is at it again:
==> Metabolism trick to OVERCOME your genetics (actually works)
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835 comments - add yours
I too, look forward to tomorrow’s blog.
Hopefully the workouts I can convert to a beginner’s level.
Unfortunately I cannot do anything even remotely close to a push-up, pull-up, sit up, or leaping & twirling in the air.
Best wishes to All !! :-)
I’ve introduced this to my girlfriend who wants to lose some fat for the beach…basically we do Barbell Complexes for the metabolic resistance and we do interval training, just fast walk-jog-sprint sets around our block…and i love the afterburn…you’re body just pretty much works out while you’re recovering so to speak.
Results are evident.
My trainer has started me on this type of routine and it kicks my butt! I work really hard for 45 minutes and I’m ssooo done! I have lost a few pounds, but more importantly, I’ve noticed I can do more and feel stronger. It’s a process, but it’s awesome!
I’ve known this for some time and from personal experience. Have been doing HIT for 30 years and have maintained <10% bady fat (I’m 50). When I trained for marathons I actually gain fat because I was doing less HIT and more slow-go. While there are physiological adaptations developed by slow-go for marathon training, it becomes necessary to do so. But for best basic fitness and body composition – NOTHING beats high intensity type training.
Another potential aspect from HIT not mentioned – muscle size increase. Not only do you have the metabolic after-burn, but increased muscle mass will also contribute to burning of calories that was previously lower. So, in essence we have a two-for-one deal.
9 times!!!!!!!!!!!! awesome!!!!! loving it!!!!!
I just finished a bootcamp incorporating interval training and metabolic resistance training. My results were fantastic. I lost 10 lbs, 8 1/2 inches and 3% body fat in just 5 weeks! I’m sold!
I’ve been hitting the heavy bag for my ‘cardio’ workouts. I can only manage 6 (3 minute) rounds before being completely wiped. I don’t know how effective it is, but it’s pretty fun.
i started some interval training, and im seeing some results. i would like to know more, and add variety t omy workouts
I am always interested in learning new ways to increase my fat loss and to make my workouts a little less boring. Please show me me the way,LOL thanks
I look forward to seeing what exercises you can give me.
Love these stats! Need workout examples. So much for my marathon training, eh? Thanks for the info!!
I love intervals, but wonder what is the optimal amount of time to do each interval? 30 sec on and 30 off? 1 min on and 30 off? There is so much conflicting advice for how long to do the intervals and I just want to know what is most effective? Thanks, Joel!
Hi,
Think this is good stuff.I understand how one can do interval training exercises but I don’t know how you do cardio with weights.Joel please can u throw some more light on this.Thanks.
I love the concept of burning MORE fat while spending LESS time working out!
I’m looking fwd to sample HIIT workouts that I can try!
I would love some new workouts! I’m always looking for something new to keep me from getting bored!
Thanks Joel!
Well, Joel, interval training has always been the best. I’ve always got more fat loss from it and now there is the experiments to support it. Please post the samples.
I am a 42 year mom who home educates two middles school students and one high school student…I don’t have time for slow cardio work outs!! I am all over learning the after-burn work outs!! :)
My interval training has me sucking wind while time on the treadclimber takes way too long to get my heartrate up. I’m done with being a cardio clone and not getting any results
I do intervals when time is tight but often times just go fast the whole time (45mins or so) — Its the breathless/speechless fast paced — like 100steps per min on rotating stairs or level 13/14 on a LifeFitness eliptical — what are the drawbacks of high intensity for 40+mins other than dog tiredness & dripping in sweat? I sort of worked up to this speed & dont mind it when I have the time – sorta gives me a “runners high” each time still.
I was interval training via running but hurt my upper thigh (which is still bothering me after 6 weeks) & had to stop. I see a difference, thats not good, in my body since stopping the running although I’m using the recumbent bike instead. Can you give some good/better alternatives that can replace the running?
I’m familiar with HIIT, but would love to hear more about MRT and how you recommend using them together. I NEED HELP getting out of my rut!!!
interval training is the best there is in cardio and yes u have experienced the afterburn because ive burned so many calories i get hungry afterwards but i dont eat i just drink it away with water :}
really interested to know more about the metabolic resistance training
Sounds fabulous! Now, I need specifics to start taking advantage of this!
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...