This thing is so true!
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
So true. Ever since I ditched the 60-minute running routine and started doing short intense workouts I’ve been losing fat like a maniac! I’m still working on burning some of my remaining arm flab, though.
I love interval training so I’m just posting this to achieve the 700 post target to get the sample interval training workouts
Amazingggggg aarticle! can we get some inspirtaional interval training tips? thanks man!
Looking forward to reading what you need to do to start Interval training.
awaiting workout instructions
have always had good success with HIIT. Two questions: how many times per week is optimal for fat loss do you need to do HIIT? What does a metabolic resistance training workout look like – weight, reps, etc?
At 53 I have to admit that intense weight training with very little rest betweeen sets has worked for me to keep weight in check and to stay lean. Kettle bells are great for this type of work.Same goes for interval training. It all works, lookig forward to some new workouts
Thanks for the post, Joel. Would really love to see a sample metabolic resistance workout. I’ve been doing some HIIT, and really enjoy the variety. Also love that it’s not a long and tedious workout. I have found a variety of HIIT workouts that I rotate through. The metabolic resistance training is something I do not know much about. Please consider also providing a sample of that type of training. Thanks.
I have 10kgs of baby weight to lose – please, please, please publish some workouts :-)
Love HIT and MRT training!! Definite necessity for fat burning!!
Cardio with weights? I’m very curious to see what you mean by that and that your examples back it up. I know there is a book sale coming here somewhere but i want to see one full workout example that i can try to verfiy it:).
Awesome! keep this info coming!
Interval training is the way to go. It’s the only sort of ‘cardio’ that I actually experience tangible results AND look forward to doing. Pumped to see the next post.
Thanks Joel…you always provide good, clear information, and food for thought as I look to my next set of fitness goals!
Joel, I do Insanit Training with folks on base; is that intense enough? BTW I am over 50. Christine Griffin
Does HIIT also include swimming. Wanted to know this becasue I have a disc rupture which forces me to not do cardios such as running
Saw this before – called PACE program – cardiologist in FL created it Dr Sears if memory serves.
How is after burn documented, measured?
Awesome info, thanks
I need specifics- looking forward to the interval training info
Joel! I’m sooo looking forward to the sample workouts! I need to lose about 40 pounds of fat, and I’ve tried everything so far, and nothing seems to work. I’m really hoping that these sample workouts will be the miracle that I need! I can’t wait! And, thanks in advance!
I am doing both types of traing and have lost 8 % body fat in 12 weeks, the results are amazing and something you can really get motivated from. Shorter workouts more results, yes I want to see what you have in mind for some interval work.
Great article! Love to see examples.
I’ve done “THE FIRM” workouts for years- cardio/weight training and they were effective until I hit menopause… now, it seems, nothing works. I’ve been doing HIIT training never the less, and I find that my body “craves” this kind of workout.
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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...