How to Burn More Fat in Less Time?
Want to lose more fat in less time? Wondering why is Hunger 4 Fitness Boot Camp Coral Springs #1 when is comes to fat loss? The answer might be in the pudding..well if it's FAT FREE Pudding, LOL. No but seriuosly, the scientific evidence is piling up, and High Intensity Interval Training is showing why you can burn more fat in less time than traditional exercise or boot camps.
Growing Body of Evidence
HIIT has crossed over to the fitness industry due to beneficial results established through both anecdotal reports and published research studies.
In fact, studies comparing HIIT to continuous steady state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete.
One of the first studies to discover that HIIT was more effective for fat loss was done in 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program.
The research has continued along the same lines:
A 2001 study from East Tennessee State University demonstrated similar findings with subjects who followed an 8-week HIIT program (subjects dropped 2 percent in body fat) as compared to those who followed a continuous steady-state program (subjects had no percentage drop in body fat) on a treadmill.
A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.
The major reason that HIIT works so well to drop body fat to a greater degree than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT:
A 1996 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.
In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.
In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production:
The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.
A study from the Norwegian University of Science and Technology (Trondheim), reported that subjects with metabolic syndrome who followed a 16-week HIIT program had a 100 percent greater decrease in content of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise.
And yet another way that HIIT appears to work has to do with getting the fat to where it will be burned away for good:
A new study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat. Researchers reported that 6 weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent. Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting.