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03-16-2012, 11:51 AM | #1 |
Registered User
Join Date: Mar 2012
Posts: 216
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SHORT DURATION, HIGH INTENSITY EXERCISE~!
By: IPL
Burning fat all day long really only requires that you understand how to do two simple things: #1 - Increase your metabolism for extended periods of time. #2 - Create and maintain a fat-burning hormonal environment within your body at all times. I'll talk about #1 today and hit on #2 in a couple days. Okay, so let me do a little explaining so you get it. Step #1: Increase Your Metabolism A lot of you know I'm not a fan or believer in long steady sate activity when it comes to maximizing fat loss. Used on occasion or as an adjunct to what I'm about to tell you, sure...but not as the standard that so many women think they need to perform. Many of you have pedaled yourself away, ran your share of 5k's and even plodded along on the elliptical for mind-numbing lengths of time. Will those activities increase your metabolism? Sure, for about 10 minutes. These types of "slow" exercise prescriptions don't do anything AT ALL for sustained fat loss. Why? Because they lack the fat-burning properties of something much more effective: Short duration, High intensity exercise! Simply put, if you're looking for the fastest fat loss results, high intensity exercise is a MUST. It delivers the most bang for your buck and puts your body into a hyper state of fat burning activity compared to steady state activity. Want scientific proof? No problem... Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29 Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Study: 30 minutes of resistance circuits on metabolism. Results: 38 hour increase in post workout metabolism. Here's another...it was on men, but it most definitely still applies to women. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999. Influence of exercise training on physiological and performance changes with weight loss in men. Study: Metabolic resistance training effect vs dieting. Results: 44% increase in fat loss compared to dieting alone. And you thought I was just making this stuff up ;-) Simply put, metabolic resistance training performed as either a circuit or as intervals is a highly effective approach to increasing your metabolism. It initiates a 44% increase in fat burning and has your metabolism chewing up fat for up to 38 hours AFTER your workout. Stay Strong~~!!! IPL |
03-16-2012, 01:36 PM | #2 |
Vet
Join Date: Sep 2011
Location: A place near you
Posts: 634
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Good post.!
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