I want the 1000 calorie workout!! xDxD
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
Excellent blog! I have been really enjoying your blog. I am most intrigued by how scientific everything is. You back all your shit up and I really appreciate that. Thanks for the info.
Awesome stuff Joel. I’d love to hear more!
I would love to know some body weight interval training routines that I can do in my house with no equipment, I am already a huge fan of interval training but am looking to expand my workouts. I mostly do a lot of burpees, squat jumps and jumping jacks. I would love more of a variety.
700 post? Hmm i would like to see what other method you have.
Can you give workouts that don’t need to be done in the gym as well as those for in the gym? Thanks
I need those Sample workouts!!!!! Please post them!!!! THNX SO MUCH!!!
i’ve read about this before but i never really learned how to integrate it into my workouts
What can you do if one cannot run or jump and are limited to low impact exercises?
Well I hope I’m doing my Hitt right. As much as I can rapidly lift 10 to 12 times, catch my breath and do it again. Complete circuit. Any kind of running – biking is out. Lost over 2 inches on waist – but I’m sure the birthday cake ruined the calorie burn for a couple of days.
Interval training is great! Interested to hear your thoughts and see some examples that you might employ.
I would love to see examples of the workouts and the impact of music is on a person’s ability to keep up or slow down.
I would love some sample interval training workouts. You have got me quite interested, but I’m not quite sure where to start. Great article, thanks Joel!
some new interval training workouts would be great!
Joel,
From everything I have read RPOC or afterburn I have only found that you burn 10-15 calories for every 100 calories burned from workout so if you burned 1000 you would burn max 150 cals from EPOC.
Joel, thank you again for a great blog!!! Your proof of the studies done on HIIT and metabolic resistance training is making what you are saying a sure-fire way to intense results!!!!! Looking forward to hearing more about them both!!!
I purchased CYWT and the other day saw Xtreme Fat Loss.
In your opinion, do you have a preference as to which one is better and why??
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.
You forgot to mention that subjects only had 800 calories and were over-weight, BMI of 35 which had a major impact on out come. On such low calories these subjects would have lost regardless of type of training.
great advice..im going to try interval training now..thx!
I am counting on this to work. I’m feeling good about my tranformation!!!
dave wrote:
What about just high intensity training period. Lets say go 20-30 minutes at a hard effort and forget the recovery if you can. If you do this say on a bike or a treadmill, you will get a tremendous afterburn and maybe even more effective than throwing in the intervals. Of course, this is probably for people who can already handle intervals without a problem Or at least, make the high intensity intervals longer and longer until the whole workout is high intentisy. Dave
Yes, I think so too, for people that already have a decent fitness base. I LOVE gregg cook’s cycling workouts, free via itunes. Mixed intensity, but mostly high intensity. Well worth checking out – you can use the tradmill or ellipitical in place of the bike too.
I have tried this type of training.Very brutal and effective.My work outs were running on treadmill for a minute then walk for two etc…just think if you only gave it half of what you got,your’re still burning 4 1/2 times as much fat.I cant wait to see your workouts Joel.keep up the good work
I’m sold on the fat loss benefits of MIT workouts, but I have hypotrophic cardiomyopathy (an enlarged heart muscle that is treated with megadoses of betablockers). I’ve been able to make some muscle gains, but wonder how smart it is to do the MIT stuff. I wonder if there is any research out there on it.
great post always nice to read that my training schedule is on track
I would definitely love to hear some examples…and THANK YOU for today’s explanation! That made total sense!
Excellent!! please give us an example.
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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...