Almost everybody has tried to lose those extra pounds at some point in their life and most never reached their ideal weight. Blame it on genetics, work, environment, whatever. There is an effective way to lose weight that not many people at the gym are actually doing.
Why? Because its intense. Most people hit the bench press or the ab stations in hopes to get buff and tone down but these exercises often won’t provide you with the results you desire.
Many people jump on the treadmill or bicycle machine and go a reasonable pace for around 45 minutes just like we were taught in school or by the personal trainer straight out of uni. Many people spend a lot of time running or cycling due to fact that it does burn a lot of calories however, once you step off the treadmill you unfortunately stop burning calories as well. Another problem with this, apart from the fact its long and boring is that this sort of exercise produces cortisol AKA the “stress” hormone. Cortisol is actually a catabolic hormone that can result in muscle wasting. If you are just trying to lose fat and not build muscle this may not bother you but if you are looking get ripped, strong, look good, and have a low body fat percentage you may be interested in what is High Intensity Interval Training or HIIT.
Is this the fastest way to burn fat?
HIIT involves a working out at a very high intensity for short amount of time with minimal rests. HIIT works by pushing your body to its limits but not letting it fall in to a steady state or steady speed. To get an idea of how HIIT works I will share with you what I do at the gym to shed fat.
I always do this at the end of the workout otherwise I won’t have any energy to perform my other exercises. I use the bicycle machine and will ride for around about 15 minutes. Once my legs are warmed up I set the resistance nearly as high as it will go (we have electronic bikes with a resistance of around 22). I will then peddle as hard as I possible can for 30 seconds followed by 90 seconds of slow peddling at level 1 or 2. I will do that 8 times. My only rest is the 90 seconds and when I finish. For those 30 second intervals I am going as hard as I possibly can forcing my body to engage my super fast twitch muscle fibers and promoting growth of more. I will do this 3 times a week and when you add up those 30 second intervals you are only doing 12 minutes of cardio a week. It doesn’t take long but you will see results!
So why does this sort of exercise burn fat in less time? Post Oxygen Consumption or EPOC. This means you will not only burn calories during the workout but when you finish you will keep burning calories for another 24 hours.
My favourite reasons are that this sort of excercise can reduce age related telemore shortening which pretty much means the cells in your body won’t age as quickly therefore you will not age as quickly meaning your body will continue to look younger for longer. Another reason is that this sort of exercise forces your body to create lots of the Human Growth Hormone (HGH). This is the hormone that creates muscle and burns fat fast.
To better understand how HIIT works we must understand the different types of muscle fibers in the body.
Slow (red, oxygen-rich muscle)
Fast (also red muscle that oxygenates quickly, but is five times faster than the slow fibers)
Super-fast (white muscle fibers that contain far less blood and mitochondria)
Super-fast is the only muscle fiber that has a major impact HGH production. Most people whether they are body builders or marathon runners only train their slow twitch muscle fibers which can actually cause your fast twitch fibers to decrease.
Explosive power training plyometrics engage your fast twitch but not your super-fast twitch fibers.
Super-fast fibers are activated when performing the above workout resulting in an increased production of the HGH.
Most people who perform the above exercise will often notice the following results:
1. Improved athletic speed and performance
2. Lower body fat percentage
3. Firmer, younger looking skin with less wrinkles
4. Improved muscle tone
5. Increased sexual desire and energy
Don’t fall victim to sales pitches from people offering synthetic versions of the HGH as this is not the same and can be dangerous. If your body can produce it, don’t inject it.