HIIT supported (once again) as the quickest way to lose excess fat

[HLC]

The quickest way to lose body fat is a popular topic here on CoW.
Many of the astute on this site will recommend HIIT (google it).
Here's another recent study supporting its virtues.
The finding: 20 minutes of HIIT (3x/week) is 3 times better than 40 minutes of lower intensity aerobics (3x/week)
In the words of the researchers:
"...men would need to jog for about seven hours a week for 14 weeks to lose the same amount of fat",

http://medconnect.com.au/tabid/311/s...y/Default.aspx

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Sprints burn body fat fast: study

Thursday, June 28, 2012 - AAP
Sprint exercises can help men lose tummy fat faster than jogging, Australian researchers have found.

Just three 20-minute sprints a week on an exercise bike could cut a significant amount of abdominal fat, according to the University of New South Wales study.

After the 12-week exercise program, men had lost two kilograms of body fat, 17 per cent of visceral fat and gained 1.2kg of muscle in their legs and trunk, Prof Boutcher said.

Visceral fat is located in the abdominal cavity between organs including the stomach, liver, kidneys and intestines.

Other studies have shown men would need to jog for about seven hours a week for 14 weeks to lose the same amount of fat, said lead researcher Associate Professor Steve Boutcher.

"Sprints are a very time-efficient form of exercise," Assoc Prof Steve Boutcher said.

"Participation in regular aerobic exercise typically results in little or no gain in muscle mass, whereas moderately hard resistance exercise over months may increase muscle mass," he said.

Previous studies on women by the same research team also resulted in significant body fat loss from exercise bike cycling in short spurts three times a week.

The 2007 study of overweight women found the group which alternated between eight seconds of sprinting followed by 12 seconds of light exercise over 20 minutes lost three times as much fat as other women who exercised at a continuous pace for 40 minutes.

The study involved a group of 45 overweight women who cycled three times a week over a 15-week period.

Visceral fat is more strongly associated with heart problems, diabetes and inflammatory conditions than subcutaneous fat, which is just below the skin.

The recent study, funded by Diabetes Australia, was published in the Journal of Obesity.

[Struwwelpeter]

If only you were as good at supporting your family as you are at supporting this Playskool Science

[Malice]

Originally Posted by Jim "fuck latinos" Carrey

If only you were as good at supporting your family as you are at supporting this Playskool Science

This sounds juicy. Someone tell us more or link us.

[Derision]

I have researched this and have come across many articles that claim HIIT is the best for fat burning and many articles that claim low intensity is the best for fat burning. I found 2 sites (blogs, I guess) that talk about doing 10-15 mins HIIT followed by 20-25 mins low intensity. Links below to those articles. Thoughts on this?

http://www.aryafarzin.com/2009/03/pe...o-workout.html

http://www.notyouraveragefitnesstips...orkout-routine

[HLC]

Originally Posted by Derision

I have researched this and have come across many articles that claim HIIT is the best for fat burning and many articles that claim low intensity is the best for fat burning. I found 2 sites (blogs, I guess) that talk about doing 10-15 mins HIIT followed by 20-25 mins low intensity. Links below to those articles. Thoughts on this?

http://www.aryafarzin.com/2009/03/pe...o-workout.html

http://www.notyouraveragefitnesstips...orkout-routine

I would guess following HIIT with cardio will increase the fat burn.
Your 2 step method can only help in fat use would be my guess.
Not sure if I buy into glycogen reserves being depleted in 15 minutes or even 30 minutes of HIIT, as is commonly mentioned in your links.
I would think unless you're already glycogen depleted via a low carb diet you'd not necessarily be entering the fat burning zone as quickly as theorized.
Now if you combine a continued (daily) very low carb diet into the mix, that might be a better way to augment this 2 step plan.
Not sure if going low carb would make for a diminished overall quality of the HIIT segment, but I tend to think the fat burning aspect of the HIIT would continue, and the cardio would be even better for the fat burn.

[ayingerbrau]

HIIT = bullshit. You need to do cardio for hours upon hours a day to lose excess fat or eat practically nothing. Note that 99.99% of people don't have the willpower or dedication to do either of those, and have "suck ass" genetics to begin with. You can't go about this half assed and expect results to gradually come along, you need to act DRASTICALLY!

[Myxomatosis]

I'md suggest a jump rope and lots pf calisthenics.

I lost 15lbs in like 2 weeks. Gained it in two weeks as well


I ate 3 meals and ate protein everyday.

Btw, unless you are dedicated, it won't happen.

[Dfg]

Came back from running, I do an hour long session. It invovles me walking and then moving on to mild jogging, jogging, mild running, small sprints and at the end final sprint at an incline.

Don't know about you guys but I love doing this, it keeps excess fat away and you really feel a more positive change. No need to run into big programs, just eat heahtly, avoid fast food and do some workouts or better walk/jog/run everyday. Add breaks if required.

Aim to run marathons.

[HLC]

Originally Posted by ayingerbrau

HIIT = bullshit. You need to do cardio for hours upon hours a day to lose excess fat or eat practically nothing. Note that 99.99% of people don't have the willpower or dedication to do either of those, and have "suck ass" genetics to begin with. You can't go about this half assed and expect results to gradually come along, you need to act DRASTICALLY!

My belief is that a drastically low carbohydrate diet will reduce body fat in most people, but especially those who do not lose fat in a calorie restricted diet.
(notice the difference).
Exercise is just an adjunct to dietary weight-loss.
diet first, exercise to help.
HIIt seems more important than Cardio.
But since exercise is secondary to fat loss, the exercise mix is not extremely important.
Just do it, as Naked says.

[hampton]

the quickest way to accomplish anything, whether it be gaining muscle, losing fat, or attaining Gods love, is via steroids

[HLC]

^^ not too sure on that point
steroids raise blood sugar (trust me on that, as I see it daily in my hospital job where steroids are administered to patients with breathing disorders).
High blood sugars will cause fat cells to sequester the blood sugar created via steroids, into the form of fat.
In the end, steroids cause weight gain and typically fat gain.

[JC Denton]

It makes sense. If nature required cavemen to sprint in order to catch their prey, what message would your body get if it was too fat to do it, and would starve if it didn't shed the excess fat fast. There wasn't much uses for jogging back in those days.

Back when I played soccer, I had the leanest legs on the whole team. I did uphill sprints, suicides, and running upstairs trying to beat my record times.

Of course, diet also plays a huge role.

[Derision]

Originally Posted by HLC

My belief is that a drastically low carbohydrate diet will reduce body fat in most people, but especially those who do not lose fat in a calorie restricted diet.
(notice the difference).
Exercise is just an adjunct to dietary weight-loss.
diet first, exercise to help.
HIIt seems more important than Cardio.
But since exercise is secondary to fat loss, the exercise mix is not extremely important.
Just do it, as Naked says.

I agree with this. I cut gluten out of my diet and was impressed with the results I obtained when combining a low carb diet with cardio and strength training.

Originally Posted by HLC

^^ not too sure on that point
steroids raise blood sugar (trust me on that, as I see it daily in my hospital job where steroids are administered to patients with breathing disorders).
High blood sugars will cause fat cells to sequester the blood sugar created via steroids, into the form of fat.
In the end, steroids cause weight gain and typically fat gain.

Even Advair?

[HLC]

Originally Posted by JC Denton

...
Back when I played soccer, .... I did uphill sprints, suicides, and running upstairs trying to beat my record times....

the motivation to excel will commonly result in improvement
Beating your personal record is a nice goal, as it's always dangled as something to beat.

[HLC]

Originally Posted by Derision

....
Even Advair?

I did some internet research regarding advair raising blood sugar.
It seems the drug flys under the radar for this side effect.
Maybe that is a selling point.
I still believe, upon my experience in the hospital setting, that any steroid, such as Advair, results in elevated blood sugars.
I stand to be corrected

[Malice]

Originally Posted by Derision

I agree with this. I cut gluten out of my diet and was impressed with the results I obtained when combining a low carb diet with cardio and strength training.

Oh, you joined the team! See, you should listen to me, your life will vastly improve.

Cutting out gluten is hard, it's in so many things, most commonly via wheat. Most people wouldn't be able to do it. I'm impressed with your willpower.

[Cytosine]

Originally Posted by HLC

I did some internet research regarding advair raising blood sugar.
It seems the drug flys under the radar for this side effect.
Maybe that is a selling point.
I still believe, upon my experience in the hospital setting, that any steroid, such as Advair, results in elevated blood sugars.
I stand to be corrected

Inhaled corticosteroids are such a low dose that drugs like Flovent, Advair, Budesonide, etc. don't ever reach the systemic levels required to elevate BG or cause any other side effect.

Source: Lexi-comp

[Derision]

HLC, what do you think of using the supplement CLA for fat burning?

Originally Posted by Malice

Oh, you joined the team! See, you should listen to me, your life will vastly improve.

Cutting out gluten is hard, it's in so many things, most commonly via wheat. Most people wouldn't be able to do it. I'm impressed with your willpower.

It wasn't that hard once I got past the American thing of eating sandwiches for lunch. I don't plan on cutting gluten out of my diet permanently, though. I've basically been 'cutting' like bodybuilders do to lower my body fat percentage. I've never felt as good as I do now without gluten. The only grains I've been eating are oats (while oats don't contain gluten there can be some cross contamination so I actually bought gluten free oats) and brown rice. I think it's unrealistic to say I'll never have gluten again but I don't plan on regularly incorporating it back into my diet.

[HLC]

I guess CLA can help fat burning.
Any study that finds for CLA being beneficial also generally finds the fat loss over 6 months is like 2 to 3 pounds, so it isn't a miracle product.
Also, some studies don't find a clear benefit.

From the first link, the American Journal of Clinical Nutrition:

In conclusion, when the body of evidence is considered as a whole, CLA does have a beneficial effect on human body composition. Although this effect is modest, it could be important if accumulated over time, especially in an environment where continuous, gradual weight gain is the norm in the adult population.

Conclusion:Given at a dose of 3.2 g/d, CLA produces a modest loss in body fat in humans.


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links I found that provide decent info about CLA:

http://www.ajcn.org/content/85/5/120...1-401111ea6275

http://en.wikipedia.org/wiki/Conjugated_linoleic_acid

http://www.webmd.com/diet/news/20050...at-loss?page=1

http://www.medicalnewstoday.com/releases/49725.php

http://www.livestrong.com/article/48...-cla-burn-fat/

http://www.bodybuilding.com/fun/david22.htm

[Myxomatosis]

Malice's HIIT workout has something to do with cat thighs.

[Myxomatosis]

Originally Posted by ayingerbrau

HIIT = bullshit. You need to do cardio for hours upon hours a day to lose excess fat or eat practically nothing. Note that 99.99% of people don't have the willpower or dedication to do either of those, and have "suck ass" genetics to begin with. You can't go about this half assed and expect results to gradually come along, you need to act DRASTICALLY!

Not unless you do strength endurance workouts in the process of it all.

Chest; Abs; Upper/Lower Back; Obliques; Legs; etc.

Eating nothing won't help shit either. You'll gain the weight just as fast as you gained it. A lot of dumb bitches think starving themselves will work and be healthy. They're idiots. You could be getting a toned body as well as losing fat.

I don't know why you had the idea to come in here and say that shit.

[HLC]

He's attempting to be a contrarian , is my guess

[Struwwelpeter]

He's attempting to educate your ignorant, slime-encrusted asses.