You know that SHORT, intense exercise is by far the best fat burning exercise you can perform, resulting in up to NINE times faster fat loss...and here are a few research studies that show just how powerful it is.
So, I dug up the research on it...
"Go Slow" cardio is OLD news and extremely ineffective when compared to short-burst instense exercise, and here are a few of studies to support this that my buddy Alwyn Cosgrove passed along:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period
of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style resistance training session was put to the test. The result was a
38 hour increase in metabolism and massive AFTERBURN.
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of short-burst, intense exercise, you’d still be burning calories from that workout while watching Netflix on Saturday night.
You want to burn
calories by watching Netflix? Now you can.
Now, does that mean walking/cardio is a waste of time? No way.
But I'll admit - I'm GUILTY of saying it was when I first became a trainer. I have found walking to be great for a mood boost, workout recovery, and as we get older, we
need all the help we can get. But it should be used to "supplement" short-burst training.
Here’s another study:
Kramer, Volek et al.
Influence of exercise training on
physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added short burst intense exercise to a reduced calorie diet burned up to 44% more fat than those who
dieted alone.
Don’t get me wrong, diet is an important component of the fat loss puzzle, but short burst intense workouts can really take your results to a whole new level and help with appetite control!
And here’s one more:
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999
Apr;18(2):115-21.
This study compared slow-go aerobic exercise to short burst intense resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact,
believe it or not, while the aerobic group experienced a decrease in metabolism (and lost calorie-burning muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of short-burst resistance training, and it doesn't require hours of work, either.
Later tater,
Mikey