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High Intensity Interval Training – Piero Maina's Website – Never Give Up!

Piero Maina's Website – Never Give Up!

Tag: High Intensity Interval Training

  • Steady State Cardio 5 X More Effective Than HIIT????

    Steady State Cardio 5 X More Effective Than HIIT????

    Title: Steady State Cardio 5 X More Effective Than HIIT????
    By line: By Tom Venuto, CSCS, NSCA-CPT
    URL: www.BurnTheFat.com

    Word count: 1860 words

    Steady State Cardio 5 X More Effective Than HIIT????

    By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com

    High Intensity Interval Training, or HIIT for short, has been promoted as one of the most effective training methods ever to come down the pike, both for fat loss and for cardiovascular fitness. One of the most popular claims for HIIT is that it burns “9 times more fat” than conventional (steady state) cardio. This figure was extracted from a study performed by Angelo Tremblay at Laval University in 1994. But what if I told you that HIIT has never been proven to be 9 times more effective than regular cardio… What if I told you that the same study actually shows that HIIT is 5 times less effective than steady state cardio??? Read on and see the proof for yourself.

    “There are lies, damned lies, and then there are statistics.”

    – Mark Twain

    In 1994, a study was published in the scientific journal Metabolism by Angelo Tremblay and his team from the Physical Activity Sciences Laboratory at Laval University in Quebec, Canada. Based on the results of this study, you hear personal trainers across the globe claiming that “HIIT burns 9 times more fat than steady state cardio.”

    This claim has often been interpreted by the not so scientifically literate public as meaning something like this: If you burned 3 pounds of fat in 15 weeks on steady state cardio, you would now burn 27 pounds of fat in 15 weeks (3 lbs X 9 times better = 27 lbs).

    Although it’s usually not stated as such, frankly, I think this is what some trainers want you to believe, because the programs that some trainers promote are based on convincing you of the vast superiority of HIIT and the “uselessness” of low intensity exercise.

    Indeed, higher intensity exercise is more effective and time efficient than lower intensity exercise. The question is, how much more effective? There’s no evidence that the “9 times more fat loss” claim is true outside the specific context in which it was mentioned in this study.

    In order to get to the bottom of this, you have to read the full text of the research paper and you have to look very closely at the results.

    13 men and 14 women age 18 to 32 started the study. They were broken into two groups, a high intensity intermittent training program (HIIT) and a steady state training program which they referred to as endurance training (ET).

    The ET group completed a 20 week steady state aerobic training program on a cycle ergometer 4 times a week for 30 minutes, later progressing to 5 times per week for 45 minutes. The initial intensity was 60% of maximal heart rate reserve, later increasing to 85%.

    The HIIT group performed 25-30 minutes of continuous exercise at 70% of maximal heart rate reserve and they also progressively added 35 long and short interval training sessions over a period of 15 weeks. Short work intervals started at 10 then 15 bouts of 15 seconds, increasing to 30 seconds. Long intervals started at 5 bouts of 60 seconds, increasing to 90 seconds. Intensity and duration were progressively increased over the 15 week period.

    The results: 3 times greater fat loss in the HIIT group

    Even though the energy cost of the exercise performed in the ET group was twice as high as the HIIT group, the sum of the skinfolds (which reflects subcutaneous body fat) in the HIIT group was three times lower than the ET group.

    So where did the “9 times greater fat loss” claim come from?

    Well, there was a difference in energy cost between groups, so in order to show a comparison of fat loss relative to energy cost, Tremblay wrote,

    “It appeared reasonable to correct changes in subcutaneous fat for the total cost of training. This was performed by expressing changes in subcutaneous skinfolds per megajoule of energy expended in each program.”

    Translation: The subjects did not lose 9 times more body fat, in absolute terms. But hey, 3 times more fat loss? You’ll gladly take that, right?

    Well hold on, because there’s more. Did you know that in this oft-quoted study, neither group lost much weight? In fact, if you look at the charts, you can see that the HIIT group lost 0.1 kg (63.9 kg before, 63.8 kg after). Yes, the HIIT group lost a whopping 100 grams of weight in 15 weeks!

    The ET group lost 0.5 kilograms (60.6 kg before, 60.1 kg after).

    Naturally, lack of weight loss while skinfolds decrease could simply mean that body composition improved (lean mass increased), but I think it’s important to highlight the fact that the research study from which the “9 times more fat” claim was derived did not result in ANY significant weight loss after 15 weeks.Based on these results, if I wanted to manipulate statistics to promote steady state cardio, I could go around telling people, “Research study says steady state cardio (endurance training) results in 5 times more weight loss than high intensity interval training!” Or the reverse, “Clinical trial proves that high intensity interval training is 5 times less effective than steady state cardio!”

    Mind you, THIS IS THE SAME STUDY THAT IS MOST OFTEN QUOTED TO SUPPORT HIIT!

    If I said 5 X greater weight loss with steady state, I would be telling the truth, wouldn’t I? (100 grams of weight loss vs 500 grams?) Of course, that would be misleading because the weight loss was hardly significant in either group and because interval training IS highly effective. I’m simply being a little facetious in order to make a point: Be careful with statistics. I have seen statistical manipulation used many times in other contexts to deceive unsuspecting consumers.

    For example, advertisements for a popular fat burner claim that use of their supplement resulted in twice as much fat loss, based on scientific research. The claim was true. Of course, in the ad, they forget to tell you that after six months, the control group lost no weight, while the supplement group lost only 1.0 kilo. Whoop de doo! ONE KILO of weight loss after going through a six month supply of this “miracle fat burner!”

    But I digress…

    Back to the HIIT story – there’s even more to it.

    In the ET group, there were some funky skinfold and circumference measurements. ALL of the skinfold measurements in the ET group either stayed the same or went down except the calf measurement, which went up.

    The girths and skinfold measurements in the limbs went down in the HIIT group, but there wasn’t much difference between HIIT and ET in the trunk skinfolds. These facts are all very easy to miss. I didn’t even notice it myself until exercise physiologist Christian Finn pointed it out to me. Christian said,

    “When you look at the changes in the three skinfold measurements taken from the trunk, there wasn’t that much difference between the steady state group (-6.3mm) and the HIIT group (-8.7 mm). So, much of the difference in subcutaneous fat loss between the groups wasn’t because the HIIT group lost more fat, but because the steady state group actually gained fat around the calf muscles. We shouldn’t discount simple measurement error as an explanation for these rather odd results.”

    Christian also pointed out that the two test groups were not evenly matched for body composition at the beginning of the study. At the beginning of the study, the starting body fat based on skinfolds in the HIIT group was nearly 20% higher than the ET group. He concluded:

    “So while this study is interesting, weaknesses in the methods used to track changes in body composition mean that we should treat the results and conclusions with some caution.”

    One beneficial aspect of HIIT that most trainers forget to mention is that HIIT may actually suppress your appetite, while steady state cardio might increase appetite. In a study such as this, however, that can skew the results. If energy intake were not controlled, then some of the greater fat loss in the HIIT group could be due to lowered caloric intake.

    Last but not least, I’d like to highlight the words of the researchers themselves in the conclusion of the paper, which confirms the effectiveness of HIIT, but also helps put it in perspective a bit:

    “For a given level of energy expenditure, a high intensity training program induces a greater loss of subcutaneous fat compared with a training program of moderate intensity.”

    “It is obvious that high intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise. In these cases, the most prudent course remains a low intensity exercise program with a progressive increase in duration and frequency of sessions.”

    In conclusion, my intention in writing this article wasn’t to be controversial, to be a smart-alec or to criticize HIIT. To the contrary, additional research has continued to support the efficacy of HIIT for fat loss and fitness, not to mention that it is one of the most time efficient ways to do cardiovascular training.

    I have recommended HIIT for years in my Burn The Fat, Feed The Muscle program, using a 1:1 long interval approach, which, while only one of many ways to do HIIT, is probably my personal favorite method. However, I also recommend steady state cardio and even low intensity cardio like walking, when it is appropriate.

    My intentions for writing this article were four-fold:

    1. To encourage you to question where claims come from, especially if they sound too good to be true. 2. To alert you to how advertisers might use research such as this to exaggerate with statistics. 3. To encourage the fitness community to swing the pendulum back to center a bit, by not over-selling the benefits of HIIT beyond what can be supported by the scientific research. 4. To encourage the fitness community, that even as they praise HIIT, not to condemn lower and moderate intensity forms of cardio.

    As the original author of the 1994 HIIT study himself pointed out, HIIT is not for everyone, and cardio should be prescribed with progression. Also, mountains of other research has proven that walking (GASP! – low intensity cardio!) has always been one of the most successful exercise methods for overweight men and women.

    There is ample evidence which says that obesity may be the result of a very slight daily energy imbalance, which adds up over time. Therefore, even a small amount of casual exercise or activity, if done consistently, and not compensated for with increased food intake, could reverse the obesity trend. HIIT gets the job done fast, but that doesn’t mean low intensity cardio is useless or that you should abandon your walking program, if you have the time and if that is what you enjoy and if that is what’s working for you in your personal situation.

    The mechanisms and reasons why HIIT works so well are numerous. It goes way beyond more calories burned during the workout.

    Train hard and expect success,

    Tom Venuto, NSCA-CPT, CSCS Fat Loss Coach www.BurnTheFat.com

    Reference: Tremblay, Angelo, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. Vol 43. no 7 (July). Pp 814-818. 1994..

    About the Author:

    Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness Tom Venuto 8

    writer. Tom is the author of “Burn the Fat, Feed The

    Muscle,” which teaches you how to get lean without

    drugs or supplements using secrets of the world’s best

    bodybuilders and fitness models. Learn how to get rid of

    stubborn fat and increase your metabolism by visiting:

    www.BurnTheFat.com

  • 2 Cardio Mistakes You’re Still Making

    2 Cardio Mistakes You’re Still Making

    Title: 2 Cardio Mistakes You’re Still Making
    By line: By Tom Venuto, CSCS, NSCA-CPT
    URL: www.burnthefat.com
    Word count: 999 words

    2 Cardio Mistakes You’re Still Making

    By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com

    The controversies over cardio for fat loss are  endless: steady state versus intervals, fed versus fasted, long and easy versus  short and intense, and so on. Obviously there is a lot of interest in cardio  training and how to do it right. Sadly, most people are still doing 2 things  terribly wrong and it’s killing their results…… As best as I can figure, there  are two major reasons why people are still mucking up their cardio programs for  fat loss.

    REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED

    Most people aren’t burning enough darn calories.

    Why? Well, I guess they are too busy worrying about the “proper” type of exercise (which machine or activity), the mode (steady state or intervals), the “optimal” ratio of intervals, or the “best” duration.Some people coast along on the treadmill at 2.3 miles per hour or some similar sloth-like pace and they think that just by hitting a TIME goal, such as 45 or 60 minutes, that with “X” duration completed, they are assured to get the results they want. On the other extreme, we have folks who have found or created some mega-intense, super-duper short training protocol like the “4-minute wonder workout from Japan.” Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.

    What’s missing in both cases is the realization that total fat loss over time is a function of total calories burned over time (assuming you don’t blow your diet, of course).

    AND…

    Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

    Too much focus on one variable at the exclusion of the other can lead to a less than optimal total calorie burn and disappointing results. And remember, intensity and duration are *variables* not absolutes! (“Variable” means you can change them… even if your “guru” says you can’t!)

    When you understand the relationship and interplay between INTENSITY X DURATION you will find a “SWEET SPOT” where the product of those variables produces the maximal calorie burn and maximum fat loss, based on your current health condition and your need for time efficiency.

    REASON #2: TOO MUCH FOCUS ON WHAT TYPE OF CALORIES BURNED

    As best as I can figure, there is one whopper of a mistake that is still KILLING most people’s cardio programs and that is…

    Way too much focus on WHAT you are burning during the workout – fats or carbohydrates – also known as “substrate utilization.”

    This idea comes from the notorious “fat burning zone” myth which actually tells people to exercise SLOWER and LESS intensely to burn more fat.

    Hold on a minute. Pop quiz. Which workout burns more calories?

    (A) A 30 minute leisurely stroll through the park

    (B) A 30 minute, sweat-pouring, heart-pounding, lung-burning run?

    Like, DUH!

    And yet we have trainers, authors and infomercial gurus STILL telling us we have to slow down if we want to burn more fat??? Bizarre.

    The reason people still buy it is because the “fat burning zone” myth sounds so plausible because of two little science facts:

    • The higher your intensity, the more carbs you burn during the workout
    • The lower your intensity, the more fat you burn during the workout

    And that’s the problem. You should be focusing on total calories and total fat burned during the workout and all day long, not just what type or percentage of fuel you are burning during the workout.

    It’s not that fat oxidation doesn’t matter, but what if you have a high percentage of fat oxidation but an extremely low number of calories burned?

    If you really want to be in the “fat burn zone,” you could sit on your couch all day long and that will keep you there quite nicely because “couch sitting” is a really low intensity (“fat-burning”) activity.

    (Of course, “couch sitting” only burns 37 calories per half hour…)

    HERE’S THE FAT-BURNING SOLUTION!

    In both cases, the solution to burning more fat is drop dead simple: Focus your attention on how you can burn more TOTAL calories during your workout and all day long. If you want to burn more fat, burn more calories and you can do that by manipulating ANY of the variables : intensity, duration and also frequency. If you build your training program around this concept, you will be on the right track almost every time.

    BUT WAIT – THERE IS MORE TO IT…

    Naturally, we could argue that it’s not quite this simple and that there are hundreds of other reasons why your cardio program might not be working… and I would agree, of course. But on the exercise side, the ideas above should be foremost in your mind.

    On the nutrition side, you have to get your act together there too.

    For example, many people increase their food intake at the same time as they start a cardio training program thereby putting back in every calorie they burned during the workout! Then some of them have the nerve to say, “SEE, cardio doesn’t work!”

    Incidentally, this is the exact reason that a few studies show that adding cardio or aerobic training to a diet “did not improve fat loss”: It’s not because the cardio didn’t work, it was because the researchers didn’t control for diet and the subjects ate more!!

    It should go without saying that nutrition is the foundation on which every fat loss program is built.

    Choose the combination of type, intensity, duration and frequency that suits your lifestyle and preferences the best, and WORK THE VARIABLES to get the fat loss results you want, but whichever cardio program you choose, remember that a solid fat burning nutrition program, such as Burn The Fat Feed The Muscle is necessary to help you make the most of it.

    Train hard and expect success,

    Tom Venuto Fat Loss Coach www.BurnTheFat.com

    About the Author:

    Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness Tom Venuto 8

    writer. Tom is the author of “Burn the Fat, Feed The

    Muscle,” which teaches you how to get lean without

    drugs or supplements using secrets of the world’s best

    bodybuilders and fitness models. Learn how to get rid of

    stubborn fat and increase your metabolism by visiting:

    www.burnthefat.com

     

  • An Insanely Effective Type of Interval Training

    An Insanely Effective Type of Interval Training

    Title: An Insanely Effective Type of Interval Training

    By line: By Tom Venuto

    URL: www.BurnTheFat.com!

    Word count: 1165 words

    An Insanely Effective Type of Interval Training By Tom Venuto www.BurnTheFat.com

    www.BurnTheFat.comsquare

    High intensity interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate…

    In other articles about running/aerobics and high intensity interval training, as well as in my Fat loss books, I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body composition improvement, health and increased fitness – you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you.

    Traditional steady state cardio is pretty much self-explanatory and intuitive. But many people are still confused about the best way to do interval training.

    An Insanely Effective Way To Do Interval Cardio

    I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective:

    Stair sprinting!

    Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

    I sometimes have access to a great set of university stadium steps with a straight shot right up – 52 steps.

    Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

    I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

    Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.

    Why do I like stadium step sprinting?

    1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

    2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

    3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development – quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

    4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.

    How to integrate stair running into your training program

    If you’re an overachiever type, you might be tempted to do these sprint workouts in addition to your current strength training and cardio workload.

    However, keep in mind that intensity and duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing more work into less time. That means the best part is, you can do a brief but intense stair workout instead of one of your long cardio sessions rather than in addition to them.

    Recommendation: Start with one session per week, then progress to two if you choose. You can do traditional cardio the other days of the week if you want or need additional calorie-burning. Lower intensity cardio in between weight training and interval workouts can also serve as active recovery.

    Not everyone has access to a full flight of stadium steps, as you might find at a local University. Running flights of stairs in a high rise is another effective and no-cost way to train on stairs. Although you can’t truly sprint with twists and turns on each floor, you can jog/run.

    No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. I’ve found some big hills at just the right grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the impact from running on the concrete.

    Sprinting up stairs is not for everyone. If you have a history of health problems or orthopedic issues, check with your doctor before doing any kind of high intensity training and of course, don’t train through the pain of injury. If you are significantly overweight, it may be a challenge just to walk up stairs, let alone run up, not to mention it might create undue stress on your joints. But as you get lighter and fitter, it’s a challenge you might slowly work toward.

    Be sure to build up gradually and adjust the workout based on your current health and fitness level. You could start with as few as 4-6 rounds and build up from there. You can also start with jogging up the stairs, then progress to running, then move to sprints. Be sure you are fully prepared and warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls.

    Some coaches believe that running uphill is safer than sprinting flat surfaces. Writing for Staley Training.com, Coach Steven Morris says, “Another great reason to hill sprint: even an athlete with horrendous running form will be safe running hills. This is simply because the hill does NOT allow the athlete to over-stride nor does it allow them to reach top speed, both major factors in hamstring injuries.”

    Stair sprinting is a perfect complement to the cardio portion in my Burn The Fat, Feed The Muscle program. If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!

    Train hard and expect success!

    Tom Venuto, author of Burn The Fat Feed The Muscle www.BurnTheFat.com!

    Founder & CEO of Burn The Fat Inner Circle Burn the fat inner circle

    About the Author:

    Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and

    Fitness Models. Tom is a lifetime natural bodybuilder

    and fat loss expert who achieved an astonishing 3.7%

    body fat level without drugs or supplements. Discover

    how to increase your metabolism and burn stubborn

    body fat, find out which foods burn fat and which foods

    turn to fat, plus get a free fat loss report and mini course

    by visiting Tom’s site at: www.BurnTheFat.com!

  • New HIIT Research: A Practical Model For High Intensity Interval Training

    New HIIT Research: A Practical Model For High Intensity Interval Training

    Title: New HIIT Research: A Practical Model For High Intensity Interval Training

    By line: By Tom Venuto

    URL: www.BurnTheFat.com!

    Word count: 766 words

    New HIIT Research: A Practical Model For High Intensity Interval Training By Tom Venuto www.BurnTheFat.com!

    High intensity interval training, also known as HIIT, has become immensely popular in the last decade. HIIT involves alternating brief bursts of very high intensity exercise (work intervals) with brief segments of lower intensity exercise (recovery intervals). One problem with some types of HIIT is that they call for such high intensity bursts – literally all out sprints – that they’re not practical for everyone, and possibly not even safe for older or overweight individuals. A recent study out of McMaster University has tested a protocol for HIIT that produces impressive results in a short period of time without the need for “all-out” sprints…

    Many of the previous studies on HIIT used ALL-OUT intervals on a specialized cycle ergometer, pedaling against a high resistance.

    This type of training takes a high level of commitment and motivation and can result in feelings of severe discomfort and even nausea.

    One of my colleagues mentioned in our Burn the Fat Forums that he remembers exercise physiology class in college where they did all out cycle ergometer interval sprint testing and nearly everyone either puked or passed out.

    The Tabata protocol for example, is a brief but brutal 4 minute HIIT workout often spoken of by trainers and trainees alike with both appreciation and dread. It’s no walk in the park.

    The truth is, some HIIT protocols which have been tested in the lab to produce big improvements in cardiovascular function and conditioning in a short period of time, may not be practical or safe, especially for beginners, obese or older adults.

    In this new study out of McMaster University, a HIIT protocol that was more practical and attainable for the general population was tested to see how the results would compare to the more “brutal” very short, but extremely intense types of HIIT.

    Here’s what the new HIIT protocol looked like:

    Study duration: 2 weeks Frequency: 3 sessions per week (mon, wed, fri) Work intervals: 60 seconds @ constant load Intensity Work intervals: “high intensity cycling at a workload that corresponded to the peak power achieved at the end of the ramp VO2peak test (355 +/- 10W)” Recovery intervals: 75 seconds Intensity Recovery Intervals: Low intensity cycling at 30W” Rounds: 8-12 intervals Progression: 8 intervals 1st two workouts, 10 intervals second two workouts, 12 intervals last 2 workouts. Warm up: 3 min: Duration of work intervals: 8-12 minutes Total time spent: 21-29 minutes.

    Results: In just 2 weeks, there were significant improvements in functional exercise performance and skeletal muscle adaptations (mitochondrial biogenesis). Subjects did not report any dizziness, nausea, light headedness that is often reported with all-out intervals.

    They concluded that HIIT does not have to be all-out to produce significant fitness improvements and yet the total weekly time investment could remain under 1 hour.

    On a personal note, I REALLY like this kind of interval training: 60 second work intervals repeated 8-12 times. Here’s why:

    Body composition was not measured in this study, but I believe that enough energy expenditure can be achieved with 20-30 minutes of this style of interval training to make significant body comp improvements in addition to all the cardiovascular conditioning improvements.

    That’s another problem with super-brief and super intense HIIT programs: The cardio and heart benefits are amazing, but you can only burn so many calories per minute, no matter how intensely you work. To call a 4-minute workout a “good fat burner” in the absolute sense is ridiculous.

    Somewhere in between long duration slow/moderate steady state cardio and super short super-intense HIIT lies a sweet spot for fat-burning benefits… a place where intensity X duration yield an optimal total calorie expenditure at a reasonable time investment. Perhaps this 20-30 minute HIIT workout is it?

    If you’ve read any of my other articles on cardio, you’ll know that I’m not against steady state cardio, walking or even light recreational exercise and miscellaneous activity as part of a fat loss program. All activity counts towards your total daily energy expenditure, and in fact, the little things often add up during the day more than you would imagine (just look up N.E.A.T. and see what you find).

    But for your formal “cardio training” sessions, if you’re going to use traditional cardio modes (stationary cycle, etc.) and if your goal includes fat burning, and if your time is limited, then this type of HIIT is a great choice and you can now say it is research proven…

    Not to mention… the excuse, “I don’t have enough time” has been officially busted!

    Train hard and expect success!

    Tom Venuto, author of Burn The Fat Feed The Muscle www.BurnTheFat.com!

    Founder,CEO of Burn The Fat Inner Circle Burn the fat inner circle

    About the Author:

    Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom’s site at: www.BurnTheFat.com!

  • The Doctor Says, “Aerobics Will Kill You!”

    The Doctor Says, “Aerobics Will Kill You!”

    Title: The Doctor Says, “Aerobics Will Kill You!”

    By line: By Tom Venuto

    URL: www.BurnTheFat.com!

    Word count: 1492 words

    The Doctor Says, “Aerobics Will Kill You!” By Tom Venuto www.BurnTheFat.com!

    I recently got an email from a reader who was told by a fairly prominent doctor/authorthat aerobics and running will “kill you” (that was more or less the gist of it). As a result, you should avoid aerobics like the plague, says this MD. Since I’ve tolerated enough “steady state cardio is dead” and “aerobics doesn’t work” nonsense over the last few years, despite the success stories I keep churning out that clearly show otherwise, (not to mention my own bodybuilding success, which includes regular cardio), I thought I should not only answer my reader, but also make this topic into an article for anyone else who may have doubts.

    Here’s the “killer cardio” question and my response:


    ——————————————————————————————
    BURN THE FAT READER EMAIL:
    ——————————————————————————————

    Tom, your articles are great. Here’s the problem. More runners die from sudden heart attack and stroke than any other form of exercise on the planet.
    It’s because nothing is more foreign to human beings than getting their heart rate up and keeping it there for long periods of time.
    Recent studies have shown that while there are benefits to aerobics, (like weight loss), in the long term, statistics show a direct increase in heart disease.
    Part of the reason for this is that in an effort to adapt to the unnatural demands being put on the body, to economize, the heart and lungs actually shrink.
    Just look at the long list of joint, bone, and muscle injuries that come along with running (it’s right there in the magazines).
    As I know you know, a serious weight lifter, if he’s paying attention to form, should almost never suffer injury from weight training. The same is true for the following:
    Instead of unnatural, self-abusive aerobics, the best way to actually increase heart and lung capacity and size is to go beyond aerobics. In short, spurts of intense exercise, such as wind-sprints, you move past your ability to produce ATP with oxygen as fast as you are using it, causing your muscles to become ATP depleted.
    That’s the point at which your anaerobic energy system kicks in. This is also known as crossing your aerobic threshold.
    Burst training, sprints, whatever you want to call it, it shouldn’t be done in addition to aerobics, it should be done in place of aerobics.
    Incidentally, I am not saying that one shouldn’t walk, jog, bicycle, swim, etc, just be reasonable.
    I had a heart condition that has been totally alleviated. Monday, Tuesday, Thursday and Friday of each week, I go through a 45 minute weight training session, followed by a 20 minutes of the interval program.
    Check it out, I think this sort of thing would be a great addition to your already good program.
    -Jeff

    ————————————————- RESPONSE: ————————————————

    While I agree with much of what you said about the benefits of intense “burst” exercise, I find the anti-running and anti-aerobics arguments promoted by these “experts” to be horribly inflexible, dogmatic and, unlike what you suggested, totally UNreasonable.

    Based on the science, I also find the argument that traditional cardio or aerobics is “unhealthy” to be wholly unconvincing. That doctor isn’t giving the full picture.

    I subscribe to many sports medicine and exercise science journals and I’ve certainly seen research papers looking at sudden death in elite runners, etc. But most of them were case studies and epidemiology. Believe me, there’s another side to the story.

    Marathon running is a highly publicized sport, and the media loves bad news, so the oxymoron of a runner dying of a heart attack makes a great story, which means greater visibility for what is actually a very rare occurrence.

    It’s also easy to cherry pick case studies on just about anything to start up a big scare.

    This comes from the American Journal of Cardiology:

    “The overall prevalence of sudden cardiac death during the marathon was only 0.002%, strikingly lower than for several other variables of risk for premature death calculated for the general U.S. population.”

    Although highly trained athletes such as marathon runners may harbor underlying and potentially lethal cardiovascular disease, the risk for sudden cardiac death associated with such intense physical effort was exceedingly small.”

    I also find comparing serious endurance athletes pushing their physical limits to regular cardio for general fitness training to be an inappropriate comparison.

    What does a rare cardiac event during a 26 mile run have to do with you doing 30 or 45 minutes of jogging or me doing 40 minutes of moderate work on the stairmaster to get cut for a bodybuilding contest?

    Even sillier are the people who keep using the late marathon runner and running author Jim Fixx as an example of anything but a guy who had a genetic predisposition for heart disease (gun was loaded). Rumor has it he was a long time smoker, too.

    I know some bodybuilders and weight lifters who died of heart attacks in the gym. Should we argue against against weight lifting too? Should we just play it safe and stay on the couch? Freak incidents happen and heredity is a factor.

    Please note, I’m saying all this as a strength/physique athlete (bodybuilder), who understands full well that excessive aerobics is counterproductive to my goals and that weight training is priority #1.

    But in the right amounts, balanced with proper recovery (as you said, “reasonable”) regular cardio can be instrumental in helping me lower my body fat and it can benefit you in many other ways, physically and mentally.

    There are MANY ways to do cardio and all of them have their place at certain times for certain people.

    What you’re talking about with sprints or burst training is also known as High Intensity Interval Training or HIIT for short.

    HIIT can be a great way to get cardiovascular conditioning and burn a lot of calories in a very time efficient manner.

    Furthermore, a paper just published recently in the ACSM’s Exercise and Sport Sciences Review (July 2009) discussed the research suggesting that intense aerobic interval training provides greater benefits for the heart than low or moderate intensity exercise.

    The benefits discussed included:

    • Increased maximal oxygen uptake
    • Improved heart muscle contractile function
    • Improved heart muscle calcium handling
    • reduced cardiac dysfunction in metabolic syndrome
    • Reversed pathological cardiac hypertrophy
    • Increased physiological hypertrophy of the heart muscle
    • Overall improved quality of life and length of life by avoiding fatal heart attacks.

    This is NOT an argument AGAINST regular cardio, it is evidence in favor of intense cardio.

    I like HIIT and intense types of cardio! I don’t need to add it to my program because it’s already a part of it.

    My first book about fat loss, BurnTheFat Feed The Muscle was first published in 2002 and I recommended HIIT way back then – as well as regular cardio, not one or the other. I Still do!

    There were also people promoting HIIT long before me. It’s not any revolutionary idea – people just keep putting new names and spins on it for marketing purposes.

    The problem is, to argue in favor of HIIT should not be construed as arguing against conventional cardio or aerobics.

    Many of the world’s best bodybuilders and fitness models used slow, steady state cardio exclusively prior to competitions and they got ripped right down to the six pack abs. They didn’t die of a heart attack and they didn’t lose muscle either.

    In fact, many bodybuilders opt for low intensity cardio specifically for muscle retention when they get to the tail end of contest prep where body fat stores are getting low and food intake is low. Adding more high intensity training on top of all the weight training is often catabolic in that caloric deficit situation.

    Listen, HIIT and other types of intense cardio are great. It’s time efficient, making it ideal for the busy person, and its very effective for both fat loss and cardiovascular conditioning. It’s also more engaging, as many people find longer, slower sessions of cardio boring.

    If you have a history of heart disease and you smoke like a chimney and at the same time you decide you want to take up marathon running, ok, I’ll concede to some caution.

    But, “Aerobics is going to kill you!”??????

    GIVE ME A BREAK!

    Perfect marketing hook for a cultish “HIIT is the only way” type of program… little more.

    Bottom line: sure, do your HIIT, do your sprints, do your Tabatas….

    OR…

    Do your regular steady state aerobics or running too…

    Or, do a little bit of everything like I do!

    Be sure weight training is your foremost training priority and then do whatever type of cardio you enjoy and whatever type gets you the best results.

    If you like to run, then RUN, and tell the “experts” who say otherwise to BUZZ OFF and take their sensationalistic journalism and marketing with them!

    Train hard and expect success!

    Tom Venuto, author of Burn The Fat Feed The Muscle

    Founder & CEO of Burn The Fat Inner Circle at www.BurnTheFat.com!

    About the Author:

    Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom’s site at: www.BurnTheFat.com!

  • Q & A: Intensity or Insanity: How Much Training Effort is Enough?

    Q & A: Intensity or Insanity: How Much Training Effort is Enough?

    Title: Intensity or Insanity: How Much Training Effort is Enough?
    Author: By Tom Venuto

    Word Count: 1705

    QUESTION: Tom, do you think that the intensity of your workout is “THE THING” that gives you results or is it more about being consistent with your workouts? The reason I ask is because I’m following your www.BurnTheFat.com! nutrition program and I also just got a new high-intensity workout program called the Insanity series. I like doing these workouts, but I’m having a hard time pushing myself that hard every day and I’m finding now that I’m starting to dread doing them. I have been doing these workouts only 2-3 times per week instead of the 5 times per week that is recommended in the program. This workout brings me to my knees. I’ve started questioning myself and wondering if it’s even worth the torture. – Paul

    ANSWER: Intensity is one of the most important training variables, and at times, you’ll definitely want to train with high intensity to get maximum results in the shortest time.

    But the real answer to your question may depend on your goals, the shape you’re in now and even your personality type.

    Some things to consider:

    • Are you a beginner or already in shape and looking for the next challenge?
    • Do you like home bodyweight workouts or are you a gym and weights/ cardio machine type?
    • Are you the “hard-core” fitness nut type of person or do you simply want to get leaner and healthier, nothing crazy?
    • When you say you want “results”, are you talking about fat loss, cardiovascular fitness improvement, muscle growth or all of the above?

    With that in mind, let’s answer the HOW MUCH INTENSITY question in the context of fat loss first.

    I’m sure you can appreciate that people can lose weight while lying in a hospital bed. If someone is sick and can’t keep food down, then there can be a significant calorie deficit even without exercise. That rules out high intensity training as an absolute prerequisite for weight loss. In fact, this simple example proves that exercise is not a requirement to lose weight at all.

    Obviously, starving yourself is NOT the approach I recommend! My burn the fat program (www.BurnTheFat.com!) is based on the opposite: train more and feed the muscle and fuel the training. I’m simply making the point that it’s NOT intensity PER SE or even ANY type of particular workout that creates the fat loss, IT’S THE CALORIE DEFICIT!

    To burn fat, focus on establishing and maintaining a calorie deficit.

    To increase speed of fat loss, focus on increasing the size of the calorie deficit.

    Calorie deficit = fat loss is a liberating concept because it makes you realize you have endless options for achieving your fat loss goal using all kinds of different combinations of nutrition and exercise. Furthermore, none of the workouts have to beat you into submission to achieve a calorie deficit, especially if you work diligently on the nutrition side of the equation.

    Countless thousands of people have acheived their goal weight with walking (low intensity exercise) as their only cardio. They chose walking because that’s what suited their needs and their personality.

    Here’s where intensity comes in:

    From a bodyfat loss perspective, using higher intensity training makes the workout more EFFICIENT. The higher the intensity, the more calories you burn. The more calories you burn, the more fat you lose, if all else remains equal (ie, if you don’t compensate by eating more).

    Some trainers claim that low intensity steady-state exercise is “ineffective” or even “totally worthless.”

    THIS IS TOTALLY FALSE!

    Low intensity training is not ineffective, it’s simply less efficient. For example, it takes a lot of time walking to burn enough calories to put a major dent in your fat stores. If you were to increase the intensity of your cardio, you’d burn more calories in less time and you’d drop the fat faster. You’d also be improving time efficiency by achieving a calorie deficit with less time investment.

    But think about this: If that high intensity workout made you start to dread it, or if you started to think of it as torture, or if it got you injured, then how long would you stick with it?

    If you can’t stick with it, what good did it do you? It gets tossed on the ever-growing pile of other quick fixes.

    It’s surprising how often a moderate approach, or even the slow and steady approach, beats out the quick and intense approach if you extend your time perspective and think long term.

    It’s the classic story of the tortoise vs the hare:

    The hare comes blazing out of the gate in a sprint and leaves the tortoise in the dust. Looks like the hare will be the clear winner. But the hare gasses out after that sprint and takes a nap.

    The tortoise, being the more consistent of the two, slowly but surely keeps making progress, getting closer and closer to the goal, never missing a step.

    As the fable goes, the tortoise eventually passes the complacent and or exhausted hare, who is lazily snoozing under a shady tree. In the end, the Tortoise wins the race. Leisurely, I might add… (no “pukey” t-shirt necessary).

    Intensity gets you there faster, if you can stick with it, but consistency ALWAYS pays in the long run when it comes to fat loss.

    What about intensity in the context of fitness improvement?

    It’s important to know that you can get health benefits from moderate and even light exercise. But when you compare it to intense exercise, there’s no contest. Higher intensity types of cardio kick low intensity’s butt.

    In fact, it’s almost shocking how much cardiovascular improvement you can get from a fairly small amount of intense, or sprint-like training:

    This is one of the reasons High Intensity Interval Training (HIIT) is justifiably so popular.

    A paper just published in the ACSM’s Exercise and Sport Sciences Review (July 2009) discussed the research suggesting that intense aerobic interval training provides greater benefits for the heart than low or moderate intensity exercise.

    The benefits discussed included:

    Increased maximal oxygen uptake

    • Improved heart muscle contractile function
    • Improved heart muscle calcium handling
    • reduced cardiac dysfunction in metabolic syndrome
    • Reversed pathological cardiac hypertrophy
    • Increased physiological hypertrophy of the heart muscle
    • Overall: improved quality of life and length of life by avoiding fatal heart attacks.

    The researchers concluded:

    “The studies indicate that high intensity may be an important success factor for designing effective exercise programs and that high intensity may be particularly critical for improving cardiac function.”

    Ok, so that covers intensity in the contexts of fat burning and cardiovascular improvement. What about for building muscle?

    Once again, training intensity is a critical factor. For muscles to grow, you have to literally break down muscle fibers, disrput your body’s homeostasis and create a stress response. The adaptation to that disruption is strength and hypertrophy, but it only occurs if you can recover from the stress. The major point is that intensity is a critical factor for all kinds of health and fitness training, but it’s also the one variable that has to be managed the most carefully… and sensibly!

    Doing knock-you-to-your-knees workouts of any kind, every single day is not a smart strategy.

    I know a few guys – like my friend Mike the kickboxing instructor – the dude is indestructable! He could take any workout you give him, chew it up, spit it out and then say, “Is that it?” (Then he would go teach 3 classes in a row!)

    But unless you’re one of these super-human genetic mutants, your body just can’t take a nonstop pounding. Yet there are lots of people with the dispostion and personality type to go in the gym and beat themselves to a pulp each time. Despite the heroic effort, they may be doing their bodies more harm than good (of course, I was never one of those crazy “insane training” people, ahem, cough, cough)

    This is why most experts today are recommending only 2-3 HIIT style or high intensity cardio workouts per week when you’re concurrently doing intense weight training. If you want to increase your calorie deficit so you can burn more fat in less time, go ahead and do more training. But for most people, the additional workouts should be low or medium in intensity so they don’t interfere with physical recovery or lead to mental burnout.

    Intense daily boot-campish workouts may appeal to the “I want to be tough as a navy seal” personality types and advanced workouts serve their purpose – to provide an appropriate challenge for advanced fitness enthusiasts. If you enjoy it, and if you can recover from it, and if you can stay injury-free, and if you can stick with it consistently, then go for it. But be sure to balance your intensity with recovery:

    * Balance your weight training and cardio (volume, frequency and intensity) so you can recover from both and reap the benefits of both forms of training.

    * Vary your workouts with some form of periodization or intensity-cycling system.

    Last but not least, I believe that weight training should sit atop the exercise hierarchy as one part of a total fitness program.

    Fat loss programs that are based entirely on calisthenic, aerobic or body weight exercise are popular today, but I recommend a 4-element model:

    1. Nutrition
    2. Weight training
    3. Cardio training (low/moderate and intense)
    4. Mental training (mindset and motivation)

    For total fitness and physique development – muscle, strength, conditioning and leanness, combine weights with cardio…

    Judiciously balance hare-like intensity with recovery…

    AND do it all with tortoise-like consistency…

    Then, watch what happens to your body. You will like it!

    Train hard and expect success,

    Tom Venuto
    Author
    www.BurnTheFat.com!

    PS. You can learn more about my 4-part model of fat loss in my burn the fat program at: www.BurnTheFat.com!

     

    About the Author:

    Tom Venuto is a natural bodybuilder, certified strength and conditioning specialistTom Venuto (CSCS) and a certified personal trainer (CPT). Tom is the author of “www.BurnTheFat.com!” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com!

     

     

     

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