Don’t complicate fitness: do HIIT
It’s so easy to be confused about how to get fit and lose fat. There is a ton of false, contradictory information out there – new diets, new health trends and new ‘lose 50 lbs or money back’ guarantees – that never quite live up. But I’m here to tell you today that it doesn’t have to be that hard.
Get on a treadmill and sprint. Sprint as fast as you can for 30 seconds, and then jump to the side of the treadmill. Do this 15 times. You’ll be dripping in sweat guaranteed, you’ll struggle to catch your breath, but you’ll be burning a ton of calories.
High intensity interval training (HIIT) is super popular and participants include everything from the everyday guy trying to lose some fat before his wedding, to Lebron James. Everyone is doing HIIT. Why? Because it is the most time efficient fat burning method around.
Without delving too much into the science, let me explain why. HIIT causes an oxygen deficit causing ‘excess post-exercise oxygen consumption’ (EPOC) which essentially means your heart rate rapidly increases in the sprinting phase and rapidly decreases in the recovery phases (the 30 second breaks).
As this cycle is repeated several times, it gets harder to recover before the next cycle. This is because you are pushing into the anaerobic training zone, which is when exercise intensity has reached 80 – 90% of your maximum heart rate. In this oxygen depleted state, the body turns to another fuel source – glycogen.
Using glycogen reserves (a stored form of carbohydrates), is known as glycolysis. You’re literally burning carbohydrate stores, say goodbye to your fat.
So that’s it. Do HIIT. Do it for 15 minutes, every day of the week for 4 weeks and you don’t even have to change any other part of your lifestyle. Then come back to me and let me know how much fat you lost.