Whenitcomestogettinglean,wetendto
automaticallythink“cardio.”That’showyouburnfat,
right?Well,directlyspeaking,yes—aerobicactivity
tapsintofatstoresforfuel.H o w e v e r,weighttraining
isis critical,too. is critical,too. critical,too.
Admi t te dly,theideathat“musclemassburns
calories,andthusthemoremuscleyouhave,
themorecaloriesyourbodyburnsatrest”isoften
overstated.Theadditionalcaloriesburnedare
incremental at best, estimated at just six calories incrementalincremental at best, estimated at just six calories incremental at best, estimated at just six calories incremental at best, estimated at just six calories incremental at best, estimated at just six calories incremental at best, estimated at just six calories incremental at best, estimated at just six calories incremental at best, estimated at just six calories atbest,estimatedatjustsixcalories
dailyperhalf-kiloofmuscle,whileahalf-kiloofbody
fatisworthtwocaloriesburneddaily.Still,whenyou
stripawayfat,youwanttoshowserious,deined
musclemuscle underneath.muscle underneath.underneath.
Sowhydoweighttrainingirst?Simplyput,you
wanttobeatyourstrongestwhenhandlingheavy
loads.Inaddition,thatliftingsessionwillhelptapyour
body’senergysources,meaningyourbodywillbe
moreapttoswitchtofatforfuelwhenitcomestime
todocardio.High-intensityintervalcardiohas
beenfoundinstudyafterstudyto
bethepreeminentwaytoburn
bodyfatfast.Thatsaid,toomuch
ofagoodthingcanbackire.
HIITHIIT sessions of anywhere from HIIT sessions of anywhere from HIIT sessions of anywhere from HIIT sessions of anywhere from HIIT sessions of anywhere from sessionsofanywherefrom
15 to 25 minutescanenhance
bodycomposition,increasinglean
masswhilereducingfatstores,
andand help modulate fasting insulin and help modulate fasting insulin and help modulate fasting insulin and help modulate fasting insulin and help modulate fasting insulin helpmodulatefastinginsulin
levels.Theseworkoutsinvolve
cyclingnear-maxintensityefort
withalower-intensity“recovery”
paceataratioof 1 to 1 or 1 to2—
forinstance,a30-secondsprint
and60-secondlightjog.Thekey
istoworkanaerobically,around
85%to90%ofyourmaximum
heartrate,duringthehigh-
intensity bursts, which increases
excess postexercise oxygen
consumption (EPoC). In other
words, your metabolism stays
elevated for hours after the
workout,workout, helping you burn more workout, helping you burn more workout, helping you burn more helpingyouburnmore
caloriescalories overall.calories overall.overall.
AccordingAccording to data compiled by According to data compiled by According to data compiled by According to data compiled by todatacompiledby
theAmericanCollegeofSports
Medicine,inadditiontothe
caloriesspentduringthetraining
session,HIITburnsanadditional
6%to15%morecalories
inthetwohoursafteraworkout,
thankstothatincreasedEPoC.
Ye t,thelipsideofthat
issuchworkoutsareextremely
challenging.Dothemdayafter
dayandyou’llprobably“HIIT”the
wallinnotime.Whilesteady-state
cardio—joggingonatreadmill,
ridingastationarybike,orrunning
outdoorsforanywherefrom 30
to 90 minutesmaynotbeastime
eicient,it’sstillacalorie-burning,
cardiovascular-improvingcardiovascular-improving activity. cardiovascular-improving activity. activity.
Consideraregimenofthreeto
fourdaysofHIITandonetotwo
daysofsteady-statecardio
we e k ly.weekly.Don’t...
of Cardio.
Don’t...Always PutFLEXoNLINE.CoM 97PAVEL YTHJAL; PER BERNALL