That is amazing stuff i wonder how hard the workouts are..
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
Bring on the interval training tips!
I cannot wait to see the sample HIIT workout. Always looking for a way to change things up. Especially this time of year.
How does this fit with a workout of MAX weight-movement/rest intervals? {ie–3 minutes of lifting as much weight as possible, in a variety of movements, with NO breaks, followed by 3 minutes of rest…then doing it over again. “Improvements” mean more weight moved in the same amount of time, THEN, by extending the length of the intervals.} 20 to 30 minutes of THIS will SKYROCKET your VO2Max rates, and carry you fully into stage 4 anarobic/aerobic exertion!
Through reading your stuff and nick nilsson’s
such valuable insights compared with the crap
that flies around the circles of the bogus ads
loving your work, plus weights over slow cardio
anyday! happy xmas and keep training pplz
waiting waiting waiting …
I want to know more of this two tipes of trainings and some samples
Wow, this is fantastic info! Really look forward to the sample workouts!!!
Thanks again Joel for some great info. I am going to post this to a heap of friends. I am such a convert to HIIT that I have been spreading the word to everyone I can.
I need to lose about 30lbs of fat before april I need a good workout program would love to see what you have to offer.
I would like to know what you use for interval training. I have been using a kettlebell and varying the amount of weight based on the day and what I have done previously during the week.
Should I be doing metabolic resistance training every other day, like traditional weight lifting, or can I do it every day?
Please give some more examples of interval workouts. I will definitely inform u about results.
Hey Joel,
Thanks for the FBF…. this is the first time , I’m getting good information to permanently reduce fat.– though i must confess, I’m unable to follow up on the gym and just follow at home. Eagerly awaiting metabolic resistance for After burn.
If I have heart tension 128/86
And the pulse 110
Is it key to do hit???
Looking forward to the new workouts
always terrfic to get good information backed up with solid evidence
Joel, You do a fantastic work. Keep the good job going. My best wishes.
Bring it on Joe, I need some sample workouts! Keep up the great work!
Hi Joel, am desperately waiting for your offer and reallt like to know which exercise is HIT ORR RESISTANCE TRAINING IS. THANKS
So true!!
Interval trainings are awesome. Always good to have lots of different ones to mix it up with so you don’t get bored.
/could definitely use more.
you got it again marion
What I’ve been waiting for! Let’s see some sample workouts Joel!
This is true. Started this 4 months ago. With the diet solution plan from Isabel, that I don’t follow that stricktly. I still like to have a glass of wine now and then, more than what Isabel would recommend ;-). My weight has remained the same at 80 KG, but start seeing my abs. Realy cool stuff!!! My wife is getting unrestfull. She worries I get a younger chick LOL. Thanks
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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...