A new study has found that interval training is more efficient than moderate-intensity training (MOD) in reducing fat mass. The study found that interval training provided 28.5 greater reductions in total absolute fat mass (kg) than MOD. This suggests that interval training may be slightly more effective for fat loss, depending on the program’s design, but it is not a magic bullet for fat loss.
The study also found that subgroup analyses comparing sprint interval training (SIT) with MOD protocols favour SIT for loss of total absolute fat mass (kg) (−3.22 (95 CI −5.71 to −0.73), p=0.01. However, the study also found that factors such as supervision, walking/running/jogging, age (<30 years), study quality, and intervention duration (<12 weeks) favorably influence the decreases in total absolute fat mass.
In conclusion, both interval training and MOD both reduce body fat percentage, but HIIT provides 28.5 greater reductions in total absolute fat mass than MOD. The effect of HIIT on fat loss and CRF in the young and middle-aged is similar to or better than MICT, which might be influenced by age (18–45). Interval training may be slightly more effective for fat loss, depending on how the program is designed, but it is not a magic bullet for fat loss.
📹 HIIT vs Cardio – Which is TRULY Better? (New Science Update)
HIIT (high intensity interval training) has become wildly popular as an alternative to the traditional “steady state” cardio. Its benefits …
Is 10 minute HIIT enough for lose weight?
10-minute high-intensity interval training (HIIT) offers numerous benefits over traditional workouts, including burning more calories, boosting metabolism, improving cardiovascular fitness, enhancing muscle tone, and promoting fat loss. Research shows that HIIT workouts burn 25-30 more calories than other types of exercise, making them an efficient way to achieve weight loss or fitness goals. HIIT workouts typically take only 10-30 minutes, making them time-efficient and ideal for beginners. Starting with 10-minute beginner HIIT sessions is recommended to gradually build stamina and fitness levels. Overall, HIIT is a game-changer for achieving fitness goals.
How to burn 1,000 calories a day with HIIT?
This workout video aims to burn 1000 calories in a single bout, balancing intensity with a moderate finish. The routine includes Mt Top Squat Jumps, Burpee Squat Holds, Lateral Hops + Center Jump, Plank Walk + 2 Plank Jacks. The workout requires a significant time commitment and burns all carbohydrate stores to the point where you are running on almost nothing but fat content. This can cause feelings of shakiness, disorientation, grumpiness, and mental and physical sluggishness.
The routine is most effective at burning fat if you do not consume any calories during the 86-minute workout. Some individuals may need to consume a small amount of liquid carbohydrate to maintain energy levels, especially if you are sensitive to low blood sugar.
The video has pros and cons, but it has found a great way to hit the mark by moving quickly and repeating as few exercises as possible to avoid boredom. The goal is to burn 1000 calories without consuming any calories during the workout.
Is 20 minutes of interval training enough?
Medical guidelines and research suggest that 20 minutes of moderate-intensity exercise per day is sufficient, as long as it is short and effective in burning calories. Shorter workouts, such as yoga, walking, cycling, or running, can help reset mental state, increase lifespan, and burn calories more effectively. These workouts can refresh headspace during a hectic day, allowing individuals to let go of uncontrollable thoughts and step into a more positive mindset.
Whether it’s 10 minutes or 60 minutes, short workouts can help individuals clear their head and experience a more positive mindset. Overall, short workouts offer numerous benefits, making them a valuable addition to any fitness routine.
Does HIIT burn belly fat?
Research indicates that High Intensity Interval Training (HIIT) can aid in fat loss, but it is primarily due to overall weight loss. To achieve this, a calorie deficit and regular exercise, including HIIT workouts, are recommended. However, it is crucial to avoid daily HIIT workouts as they can cause the release of cortisol, a stress hormone, which can lead to weight gain and other side effects. HIIT workouts should be done 2-3 times a week, as they can cause weight gain. Strength training should be done at least twice a week to preserve and build muscles while fat loss, contributing to overall health and improving metabolism.
How many calories does 20 minutes interval training burn?
HIIT workouts can burn around 150-400 calories in 20 minutes, depending on factors like weight and type of workout. To lose weight, it is essential to be in a calorie deficit and reduce the amount of calories you eat. While 20 minutes of HIIT three times a week is not enough, studies show that people who exercise lose more weight and are more likely to maintain their weight loss compared to those who achieve weight loss through diet alone. To achieve weight loss, it is crucial to be in a calorie deficit and reduce the amount of calories you consume.
Does Sprint Interval Training burn fat?
Speed training, also known as high-intensity interval training (HIIT) or sprint interval training (SIT), is a method that aids in fat loss and body composition improvement. It is a part of a structured approach to weight loss, which requires planning and setting goals with clients. Sprinting is an efficient and cost-effective method that targets stubborn body fat, burns calories quickly, builds muscle, boosts metabolism, and produces excess post-exercise oxygen consumption (EPOC).
According to Professor James Timmons from the University of Loughborough, speed training can prevent weight gain, which can lead to serious health issues like diabetes and heart disease. However, working with individuals trying to lose weight presents challenges and safety concerns.
Is interval training good for fat burn?
Sprint Interval Training (SIT) is the most effective cardio form for reducing body fat, outperforming High Intensity Interval Training (HIIT) and Moderate Intensity Continuous Training (MICT). SIT reduced body fat percentage 40. 70 more than HIIT and 91. 83 more than MICT. HIIT was the second most effective, losing 1. 64 more body fat than MICT, making it 36. 34 more effective than MICT. Overall, SIT is the most effective cardio form for fat reduction.
Is 30 minutes of HIIT a day enough to lose weight?
30 minutes of high-intensity interval training (HIIT) is a great way to work big muscle groups and burn calories and fat while building muscular strength and endurance. Ideal workouts include press ups, dead lifts, squats, pull ups, and Russian twists. It’s not necessary to sit on a bike or run for hours to improve cardio. 30 minutes of HIIT can get your heart rate pumping and increase calorie burn.
Does HIIT build muscle or burn fat?
High-intensity fitness programs, such as HIIT or Tabata, are designed to burn fat and build muscle quickly by stressing muscles more than other workouts. However, improperly performing these workouts can lead to muscle and joint injuries. To ensure safety, it is essential to consult with a sports medicine team for guidance and effective alternatives. HIIT involves short bursts of intense work lasting between 15 seconds to 4 minutes, followed by a quick recovery period before returning to the workout.
What burns more fat, HIIT or running?
High-intensity interval training (HIIT), which comprises alternating between intense and less intense workouts, has been demonstrated to result in greater calorie expenditure than traditional forms of exercise such as running. Other exercises that induce an elevated heart rate, such as jumping rope, running, and cycling, can also contribute to calorie expenditure. The most efficacious exercises are contingent upon factors such as weight and fitness level.
📹 Which Type of Cardio is Best for Fat Loss? Interval Training vs Steady State
Which type of cardio is best for fat loss? Let’s look at interval training (also referred to as high-intensity interval training or HIIT) vs …
As a chemical engineer in food processing, let me tell you this: cardio “seems focused on burning FAT” (by exercising a long time at a slower pace to get to the point where fat is directly used as energy). BUT, it conditions the full body biochemistry to STORAGE FAT, for that is the fuel being burned during the exact activity. “The body says, If this guy likes to use fat as energy, I better have more of it, so I decide to accumulate fat”. On the other hand, HIIT is aimed to burn the most of blood circulating glucose, fast and furiously, and forces the body biochemistry to BURN FAT (later, not during the exercise session) as a mean to replenish the circulating blood glucose (by a not so simple biochemical process called gluconeogenesis) “The body says, if this guy likes to use glucose as energy, I better start converting all this stored fat into glucose” (a not so direct path as I already said). You know, I really dislike all this BIG lack of real information to pose this kind of predicaments in front of people. What´s said above also implies having some medical caution, for there are health risks involved in both paths.
I like HIIT, becuse its time-saving, enjoyable, boosts my mood, makes me energized throughout the day. Although HIIT can give you fatigue, nausea and other more, but it is just a muscle soreness. Steady State Cardio, is for some people that cannot do HIIT, for me. HIIT is just an advanced version of cardio, and the steady state is the easy one or moderate.
Most of the running training plans I see include an interval session (HIIT), a long run, a tempo run, and several low-intensity runs. So why do we keep talking about HIIT vs. Cardio when combined they make a better-rounded athlete? Sure not everyone wants to be a runner but if you are looking to get the best of both worlds do your steady state cardio with a weekly HIIT session and an effort that is somewhere in between. Still a great article!
Hiit is a funny thing, because many people dont actually do hiit when they think they are. When i was at uni my friend told me his hiit program was running 15km/hr on the treadmill for 1 minute followed by a 30 sec recovery walk. I chuckled hard when i told him 15km/hr is my steady state pace on the treadmill for one hour lol
I love cardio because it forces you to go out, in the nature. When you run or ride, you have a certain goal (for example a town to reach), and then you have to come back. You can not give up, otherwise you’ll don’t go back home. Beyond the fact that it burns fat, cardio also forces your heart to beat during long periods, which is not the same training as HIIT.
Hiit for sure guys… When I started my fat loss journey I was struggling to run or jog. I could do a max of 2 min jog before not being able to jog again for the next 5 or so minutes. Then came hiit. It was much more difficult, not gonna lie there, but you can push through it. Now I can jog for over an hour or so but needless to say I couldn’t have done this without hiit.
Hello, @picturefit! I’ve been perusal your articles since the beginning of this month, and I might say, I am loving it! Lots of good tips and well explained studies for us, amateurs trying our best to be better. I would like to give you a suggestion for a next article: can you focus about cyclism? You know, the benefits, even for cardio and muscular gainz… Greetings from Brazil!!
Me being a non athlete, prefer hiit. My type of training is a bit different, i do hiit sprints once in a week. But i do it in the fasted state. I get light headed but the results are good, i feel so good after doing it. Maybe it’s the hormonal response that come as a result of hiit. Hiit is enough for me to stay healthy. I am not looking for huge muscle mass or anything else, i only want to stay fit, healthy. Also one good advantage is that i don’t have to do hiit everyday, i only do it once in a week. Is quite sufficient for me.
Right now I’m having success with healthy eating 1250 calories a day, and Elliptical every other day. I could barely do do 10 minutes on the Elliptical when I started, and would sometimes have to stop half way through because my calf would hurt. I also have an injured foot I’m dealing with. I work out on the Elliptical 35 to 40 minute now. I actually did 43 minutes yesterday. I’ve lost 66 lbs since May 1st, but still have 84 pounds to go. Blood pressure is down to 106/71 When I get to within 10 lbs of my goal I want to try HIIT, snd then do weight training for 30 minutes. I’m a truck driver and travel for a living, so being able to find a gym where I can park a semi with 53’ trailer, and eating healthy when you live in the truck was a challenge, but I finally figured it out. I have GPS saved points for GYMs all over the country, and stock up my fridge every 4 day at Walmarts (because they have truck parking) One added cool thing, is (not counting supplements and protein powder), I’m living off $9 a day for food. I used to spend that much at a Denny’s just eating breakfast.
I always recommend SSC(Steady-State-Cardio) over HIIT for beginners or people who get back into running after a break. HIIT involves a higher risk of injury, so it’s highly recommend to build a strong baseline through SSC for a couple of weeks. This is especially true if you have taken a break AND gained more weight, whether from becoming fat and/or body building. This can really add to the impact to legs during activities such as running, so if you haven’t run regularly for a couple of month, start slow and work your way up there. Of course, for people who are in good shape and can run regularly without uncommon discomfort, I encourage them to employ HIIT, either doing only HIIT or combining HIIT with SSC. I personally do HIIT, simply because of the time saved. But as always, the the type of exercise you choose to do will usually be determined by your goal.
I think another thing to point out is the amount of cardio you can do vs the amount of HIIT sessions. Beginners should opt for a maximum of 2 sessions of 30 mins every week, whereas SSC can be easily implemented before and/or after a weightlifting session. What works best for me is daily cardio before weightlifting and joining my gym’s HIIT-class once a week. This can’t be stressed enough though: *Nutrition and sleep are key to a healthy body*, you can’t outtrain a bad diet.
I had never excersive before when I started doing HIIT and yeah, the first 2 sessions “killed” me, but from the 3rd one on I found it really easy and fun to perform and still doing HIIT every weekday. I know it’s said that’s not meant to do on a daily basis, but I honestly never had a problem with it. I would definitely recommend and encourage people to try HIIT. Always have some music in you, make a playlist and time will just fly, when you notice your 20-30 minutes of workout will just fly away. You can really notice the difference in your body after just a few few few (few lol) sessions, you feel much better after a couple of days and regret not having started earlier lol.
Before I really used internet (I’m kind of late) I was just asking others who used internet. I used to just run miles for a while, apparently I did it too long and I burned off muscle. So then someone said that I should just go very hard for a shorter time. So I trained extremely hard for 15 minutes, until I almost needed to puke. Too much. Now I just go steady bicycle rides for around 40 minutes at a fair phase. Never felt this good.
Short track speed skating is basically HIIT. But outdoor in-line speed skating is Aerobic. Short track is a sprint sport. The standard distances are over in one or two minutes. I’m isolated. No speed skating club nearby. So I go to a public ice session, and skate fast for about 2-3 minutes, then rest for 3. I do that for a whole hour. When the weather is nice I skate outdoors on in-line skates for about 50 minutes. Aerobic.
I used to be the biggest advocate of HIIT out there. But over the years I’ve come to realize that if you’re serious about strength training and fat loss, LISS wins for two reasons. 1) It can be done in high volume on a daily basis because of how low impact it is. This means more total cals burned. 2) It spares your CNS which doesn’t interfere with lifting and it promotes recovery. **What winds up happening in the long run with lifting and HIIT is you either have to eat more cals to recover from the workload which impedes fat loss. Or you eventually get over trained. You’re better off lifting with 110% intensity and offsetting it with lots of LISS.
HIIT may be a better option for the average non-athlete person, but it really depends on your fitness goals… Just wondering if you’re an athlete yourself? If not, you probably shouldn’t be advising athletes to favour HIIT over steady state cardio. Each sport has its own training requirements. As a fighter, both HIIT and cardio definitely help with overall fitness. Consider boxers, like Pacquiao and Mayweather, that do both., they’re able to last 12 rounds, yet have enough power to still punch hard throughout the whole fight.
Actually, there is another type of training that I believe is even more effective than regular cardio and HIIT. It’s sprinting. We know the key to the most rapid increase in fitness is intensity. I agree with this article that HIIT is most likely a little bit more effective than cardio, but to just add a little bit of evolutionary thought to the fitness discussion, sprinting is what allows maximum speed in getting fit and most likely losing body fat. Dr Sean O’Mara does MRI body scans on people who both jog and sprint. He found that sprinting reduces visceral fat much quicker that just jogging does. The whole cardio thing is based on research years ago by a Dr named Ken Cooper. He convinced us that jogging and cardio is the best way to lose body fat based on the idea that how much fat you burn per minute is what matters. This now seems silly because overall fitness level seems to be the best way to predict body fat on most people. Just compare sprinters to joggers. It’s the sprinters that have the six pack abs and the lowest body fat.
Great article, very educational. I preferer cardio because I smoke tobacco. My lungs can handle a steady pace rather than burning out during intervals. I probably could do hiit if I stopped smoking but I’m not going too so cardio it is. In 3 months I have lost 15.5kgs working out everyday I enjoy it very much.
Steady state (walking an hour or more, in my case, uphill-downhill, with a 25 kilogramme backpck) is good for brooding over topics killing the mind and, in the process, killing those topics. HIIT (Emi Wong’s 15 or 30 minute ones) are great for getting THAT refreshing feeling of accomplishment, tightness of core and to #FeelTheBURN with DRASTIC improvement in general flexibility. My 3 Paisa on this.
If you first start doing cardio or after a long time of not doing it, I find that HIIT gets you into it all faster, meaning your body adapts more quickly to it. So say you go out the first time and do some HIIT, then rest 1-3 days. The second time you do either HIIT or classic cardio, your legs are better prepared, your breathing levels off faster and way more smoothly and the overall feeling of that somethin has changed is more present. That’s highly subjective though.
My weight training is enough HITT for me. I love “steady state” virtual biking. I been doing it for about 3 weeks i love seeing me self get faster and my endurance improve. I push myself as in if I’m goin got bike an 18mile track I’m going to try and get it done as fast as possible. I bike fast, than bike faster than go back to biking fast. I wouldn’t say it’s HIIT cuz yeah doing this you go “balls to the wall” but at a pace where you can finish the track not ball to the wall for 30 sec than feel like your going to die and can’t finish lol.
Lifting 2x a week using HIT full body resistance training to momentary failure for 25 minutes and then on off days doing HIIT bike 3-5x/week for 25 minutes to improve weight loss and optimize VO2max and reduce midsection fat seems like a good strategy. To be honest you could reduce both to just 12 minutes – big 6 compound exercises in the gym and a shorter HIIT biking, maybe doing just 2 four minute sprints instead of 4…and reap most of the benefits. And if you fear overtraining…remember athletes train for 25 to 30 hours a week where 20%, or about 5 to 6 hours, is HIIT.
But what if you do weight lifting with moderate/heavy weights and less rest for 25/30 minutes? How would you fit HIIT into that? I’m female and my body doesn’t respond to traditional weight training as much as short intense weight training which feels like HIIT anyway! I focus on getting 10000 steps a day and keeping my NEAT high. I don’t like traditional cardio so instead I focus on yoga and Pilates on my low active days. Basically I do what I enjoy and that’s the main thing!
slow steady cardio does the same job hiit does its just different forms of training, if you jog for 30 mins you burn roughly 300 cals, if you do a normal hiit session (most last for 15-20 min) you burn roughly 150-200 cals, and before anyone mentions epoc (afterburn effect) its long been proven that the amount you burn from epoc is so minimal it can be negligible.
Excuse me, can u do a article about AEROBIC & ANAEROBIC exercises, how 2 incorporate them according to sepecific rep ranges, include the both, their effect on strength, power, endurance, muscularity, definition, symmetry, flexibility & over all athleticism ” A clear study about the aerobic & anaerobic exercises “
What about muscle growth? Some hiit isn’t just running, some do burpees? Box jumps ect.; that helps grow more muscle than running. Wouldn’t that help overall in a longer term? More muscle = higher non excercise activity thermogenesis and therfore higher fatloss in the long run. I want to hear your opinion on this. Thanks!
My problem with all the HIIT studies and claims, is no sprinter has ever made the switch to running the marathon. HIIT training and technical work is about all sprinters do (that and lift) yet, if it is so great for improving VO2Max and overall cardio health why can’t any of the great 100 meter runners keep up in a 1 mile race, let alone anything longer?
One thing missed in the article is in what is actually burned in each exercise. I’m long term running you burn both fat and glycogen. In hiit you burn almost exclusively glycogen. If you are on a low carb diet HIIT quickly depletes any stored glycogen foxing your body to either turn fat into ketones post work out AND OR turn fat and protein into glycogen. Both are extremely wasteful process for the body to commit to.
Thank you for the update! It motivates me, especially that I like a lot more the steady cardio. I always had a question, does your heart rate affects your cardio results? At the gym they told me if I stay at 70% max HR I would burn more fat, but if the thing is about burning more calories, isn’t better to do cardio at a higher HR?
So what is defined as “steady-state” cardio? My issue with that is how intense cardio is being defined as. For instance, I define steady state cardio as running at nearly maximum for as long as you can. For me that’s running at around 10 MPH for 3+ miles. I feel the amount of calories burned among other things depends on how you define steady-state cardio.
Cardio is a natural way to reduce caloric intake during the day without causing muscle lost, but to some people like me, to get to that 7-8% body fat requires more intense cardio, like HIIT (because I have an extreme active life style ever since I was a kid, so these cardio activities won’t do its job as for a clerk, and my body adapted to those activities to the level that calories used in those activity is reduced drastically conpare to the first to try exercising it). However, HIIT will burn off your muscle if you have big muscle mass, the reason behind this is while carrying much weight won’t be sufficients for doing repeatitive high intensity movements, and so put very much pressure on your heart In conclusion, don’t try HIIT if you are moderate at doing cardio, if you can bike for more than 3 hours everyday in a week, or jogging on 8km/h pace, or swim for continuous 40mins of quick pace, and you are not happy with the result, only then should Hiit be in your list!!
Kinda cool but you didn’t touch one matter – real HIIT usually conflicts with weight training. If your fitness level is somewhat higher, while cutting (and bulking, for that matter) you need to train near – but not OVER – your recoverable volume. And HIIT sessions can really interfere with your weight training (and muscle retention, for that matter), while cardio is low intensity thus not adding to your volume 🙂 What are your thoughts on that?
HIIT is a perfectly fine variation of Vo2 training. However, I does not make a training program alone. For weight loss, it is quite misleading to point to “fat burn per minute”, as you are comparing around 4 mins of work against 30 – 90 mins of work (depending on runners level). You will easily burn 800-1000 kcal on a steady state burn (assuming male around 75 kg) on a 60 min run, which dwarfs the amount of a HIIT session. Secondly, and perphaps most importantly, is the fact that if you only run HIIT sessions you are exposing yourself to a high injury risk. Every advanced runner does easy runs to strengthen the legs during low intensity, so he/she can handle the harder workouts. This is the best injury prevention there is, as it is sport specific. How a training program should look will of course depend on the goals and time available. For beginners, i would recommend two sessions a week, one easy and one harder (could be HIIT, tempo, 4 min VO2 intervals etc). For more advanced runners looking to do a race, a complete training plan is needed. You cannot run (decent) marathons with 10 min sessions as your foundation. My main advice would be to focus on consistency and slow but steady increase in volume and intensity. Stay injury free and performance will come!
Hey, I started as an overweight beginner (still am) 5 months ago, have lost 23kgs, still 24 more to go in my ideal target. I was doing strength training as well as maintaining calorie deficit for fat loss without sacrificing much protein. However i feel a bit strength has increased but I cant see any muscle gain prolly cuz I’m still fat. I am also having a hard time maintaining protein daily intake, can you please suggest how to best take it from here, weight loss has slowed down maybe cuz I’ve gained some muscles underneath.
The problem with HIIT is that all the studies are controlled, they know the participants are trully pushing themselves hard, when you see people trying HIIT on there own, people often think they are pushing hard, when they really arent. The second problem is HIIT interferes far more with overall training, you cant be doing lots of HIIT within a proper resistance training programme, and its safe to say, resistance training should be the main chunk of any weight loss programme. Therefore, steady state has a huge advantage if you are trying to do some cardio within your resistance programme.
Almost all of the studies involve SUPERVISED HIIT. Most people doing HIIT style programs are NOT supervised. They take longer rest. Most do not go all out while exercising. People doing steady state cardio are actually doing it for the distance or time specified. Effective HIIT programs using tabata style involve multiple rounds. The article mentioned a 20 min HIIT program vs a hour jog. How about comparing a 20 – 21 minute 5k run to a 20 min HIIT protocol.
why people hate cardio? its for your cardio…. yes for muscle mass, fat loss.. it may not be the best or some call it worse… but it is gold, for your heart… its a shame to watch a lean muscular person, puke midway on his 5k run.. dont get me wrong, im quite muscular but not bodybuilder build.. but i can do 5k sub20, and still lift heavy compare to my BW ratio… aim longevity, not the insta pic all the time.
HIIT is clearly more beneficial, but you need to be sure you are eating a proper ancestral diet for ANY exercise to be effective. And by effective, I mean building muscle mass. If you eat a proper animal based fatty-meat diet, there is no need to use “exercise” for the purpose of burning calories/losing weight/blood pressure, etc. The purpose of exercise, then, HIIT or otherwise, becomes solely to increase blood flow and build muscle. And THAT means HIIT is the correct option.
Hello, I need some advice. Currently I am 172 cms or 5 feet 7 1/2 inches tall and weigh at 96 kgs or 212 lbs. I want to gain an athletic body (as well as reduce fat content) which is both strong and has high stamina. So is it okay if do weight training and LISS on alternate days ? I have a slipped/herniated disc so some forms of HIIT are not comfortable for me now.
It doesn’t matter. High intensity, long distance running is the only true running. All other forms are too easy. I mean, what is the point of running, if you don’t feel like committing suicide afterwards? What is the point, if you don’t start shaking in fear before starting? Why even run, if you don’t lose a part of you soul while doing it?
Trying to do HIIT when you’re unfit is like trying to get strong by 1000 pushups a day for a month. Can it work? yea. Smart? probably not that much. HIIT is not something anyone should start with or be doing exclusively for their cardio. you start with steady state and keep going until you can excercise for several hours. Then you start mixing in a HIIT session twice a month or so to help you increase your speed.
Im gonna tell you guys right now and i promise you tgis is the homest truth. HIITS is better and more fun, BUT i do bith. 6 months ago i was going to tge gym lifing weights and doing 30 min of steady cardio 5 times a week for 30 min. I went from 406 lbs to 378 pounds in 3 months. I hsd an issue with the gym i was going to. Cancelled the membership and did nothing after. I sat tgere and gained almost all of it back. So about 7 weeks ago i got motivated again. Decided to use a couple dumbells and do full body weight training twice per week with a 30 min steady cardio brisk walk right after. I also decided to do HIIT cardio for 20 min and a 20 min walk on the off days of not weight traing with sundays completely off. Im not on a very strict diet only one can of coke or aprite with dinner per day m the rest its diet coke or water. So i cut sugar but eat all my normsl meals. The results are fucking amazing. In 7 weeks i went from 397 pounds to 356 pounds. 7 weeks. Its just melting off. Everyone i know is asking me how im doing it. The only thing im fmdoing diff from when i was going to the gym was i incorperated the HIITS. yes HIITS is hard but the pay off is ver very satisfying. I hope to lose another 20 pounds in the next 30 days.
I do Super High Intensity Training in the bathroom. I lose at least 4 pounds every time and it feels amazing. Then after, I go to the living room and don’t do Super High Intensity Training for hours and fkn hours. I get to work late and boss be like you all late n shit. I forgot to bring my Super High Intensity Training so that’s why I don’t give a Super High Intensity Training.
Both have advantage disadvantages HITT have strong Glucose anti cancer effect imediately cardio longterm glucose effect I mean similar Glucose control for both both but HIIt benefits come second week after cardio benefit started one or two weeks later at least Cardio anti cancer effect much more weak both have similar body fat redcution levels However there is a distanction strong distinction HIIT Burns more Visceral Fat inside fat cells around organs liver pancreas more and more importantly HIIT have much more anti aging effect but IF you have cardio vascular system problems you will likely suffer health conditions when doing HIIT than Cardio you may have heart attack or risk of death when HIIT than Cardio but If You dont have these problems after doing HIIT you will less likely to die from any cause almost heart to brain than Cardio Scientists know that HIIT damege more to heart however also benefits after damage are more than Cardio Heart condition is better IF you do HIIT than Cardio but during and several hours to one day after HIIT you have risk to die more HIIT exercise than Cardio ıt is very complex …..
“HIIT stands slightly above cardio” this is where you’re wrong and where I was wrong for many years. You’ve failed to consider the long term effects of HIIT which are increased stress hormone response (cortisol). Why do you think you’ll look shredded like all those CrossFit athletes? Because your body is in a fight it flight mode, which is not good long term. All that cortisol makes survival the priority, while putting digestion, sleep, and even immune system on the back burner….. Not good. We should talk about this more…
“Fat burning” exercise, it never existed! High intensity exercise uses up glycogen stored in the muscle, once that’s gone the intensity drops. Recover your glycogen, then you’re ready for the next effort. Cardio endurance workouts are fueled by glucose present in the blood and extracted from food. If you think using up food energy makes you lose weight, get a load of the reality: hard work makes you hungry, and if you gobble up all the calories again, you’re not ever going to have a calorie deficit – which is the only thing that can cause weight loss. Nice theories, except foiled by reality.
hiit isnt really suited for total beginners i remember i tried hiit sprinting/resting as a total newbie 2 years back and like the newbie i was (okay, i still am newbie okok) i totally overdone the sprinting and felt like shit for 3 or 4 days after the measly 15ish 50meter sprints i did over the course of like half an hour start slow boiiis, or ull ruin ur motivation after layin flat for a week afterwards xD
another Gem! 2 Smidgens above Fuck all! LMFAO! fantastic article! I couldn’t agree more! I use Cardio for mental health benefits mostly(And I truly enjoy it!). Diet is definitely the most important thing in losing weight, that and the understanding of Calories in, Calories out! and staying far away from Jason Fung!
As a competitive cyclist, anecdotally I can say I tend to loose weight during a HIIT block. This is also mentioned in some papers as a negative side effect of such types of blocks. On the the other hand with high volume ( 15 hours a week) at moderate Intensity I tend to gain a little weight, but at least don’t lose any. And this is even the high volume burns a multiple amount of energy. So for me it appears related to appetite regulation. However, beside the face that cyclist always want to have less fat, I’m not overweight at all. With much more body fat, the appetite regulation may differ. And for a person who aim to lose fat in first place, the effort level it need to real HIIT block may not worth it. Is really, really unconformable type of effort. In real live is much easier to ride with moderate intensity and sprinkle some sprints or strava segment efforts. This is much more fun and is much easier to maintain over a long period of time