HIIT the Fat: Ultimate Weight Loss
Do you want to lose your unwanted body fat in two short weeks with little or no effort? If so, you might want to read another article because won’t find the answer here. Losing body fat takes work, which many sitting on stationary bicycles for hours on end will tell you.
What I can share with you though is a revolutionary approach to training which is both interesting and melts fat before you die of boredom on the treadmill. The answer is Interval Training (a low/high intensity mix), or its mad cousin High Intensity Interval Training (HIIT) – a moderate/very high intensity mix.
HIIT is hands down the best way to burn fat without causing the body to lose muscle tissue. It not only allows you to metabolize fat, but it also burns calories for hours afterwards, which is somewhat like getting an unexpected raise at work – real pleasant.
Here’s the catch: HIIT is not for everyone. Training intensely will make your lungs ache and your muscles scream from lactic acid buildup. However, the results are great and well worth the expenditure in sweat and heart pounding effort. A Laval University study shows that HIIT helps subjects burn nine times more fat than those who trained the traditional way.
The Methods
Interval Training may include running and walking, such as the “walk-back sprinting” training method. The trainee sprints a short distance of choice, then changes directions and walks back to the starting point to do it again. It may take a while to get past 10 minutes on this one if you’re out of shape.
HIIT is another animal altogether. You will need to really challenge yourself by using brief bouts at near-maximum exertion interspersed with periods of medium-intensity activity. For example, you may perform a 5 minute warm-up and then perform an all out sprint for as long as you can. Then jog for one minute and back to another sprint. Repeat this for as many times a possible. At the beginning, count yourself lucky to make it past five minutes total after the warm-up. Alternately, you can do a 30 second jog and all out sprint to increase the intensity, and later find some hills to really bust your lungs.
After your exercise session, when the body is recovering, it continues to need oxygen at a sustained consumption; a phenomenon known as excess post-exercise oxygen consumption (EPOC). This is the stage where that the aerobic system uses oxygen to convert stored carbohydrates into energy. In plain English, that means your body will continue to burn calories at rest.
The right type of HIIT will also increase your lean muscle mass, while increasing your VO2 max, (the maximum capacity to transport and use oxygen during incremental exercise). In other words, it keeps you chiseled and fit.
Some other exercises of choice for this type of training can include elliptical machines; stationary bikes, skipping rope, or anything which allow explosive movement.
If new to this approach, try beginner Interval Training first, with a 4:1 ratio of low intensity/high intensity to start, and then lowering that ratio to about 1:1, as you gain experience and endurance.
Be especially careful if overweight or out of shape. Eventually though, as you muster your resources, you’ll wave goodbye to your 45 minute aerobic sessions. HIIT takes about 15 minutes, with better results than long duration training, making it a great exercise to pop into your work lunch break.
Yes, pooped friends, there’s life beyond that enemy of boredom – low intensity aerobic frustration. Wake up your lazy muscles and welcome the sweet pain of HIIT, as you lose weight and kick some serious fat.
Nice article, i’m a big fan of HIIT.
HIIT
May 28, 2007 at 6:32 am
Just curious. Are ellipticals suitable for HIIT? Can you recommend a workout?
McCormick
June 22, 2007 at 3:58 pm
Sure, elliptical trainers lend themselves to HIIT, as long as they are used correctly. Start with half minute intervals and use “Interval Training,” which means the pace won’t kill you to start. If new to the system, your cardiovascular capacity has to increase first. So 1/2 minute increments should be a fairly good clip to get you breathing somewhat hard, but not overdoing it. The next 1/2 minute should be somewhat slower. The trick is to elevate and then somewhat lower the heartrate at intervals. When you get used to the 1/2 minute intervals, jump to one minute. This starting advice is predicated on the assumption that you have no training background.
When the Interval Training becomes easy and your heart has been properly conditioned to this phase, then give HIIT, a try. At this point, your life will change dramatically, because HIIT is one of the most taxing, yet efficient and short ways to train. If using the eliptical, go all out for 1/2 minute, then slow it down somewhat for the next 1/2 minute. After that, graduate to one minute periods, and beyond. By that I mean, keep the slower speeds the same, but increase the length of the faster pace.
You can liken HIIT to all out sprinting, and then alternately jogging. It’s not easy but your body will go through very positive changes and rapid fat loss, because your body has little ability to adapt to all out effort. As stated, workouts can be done on the elliptical machine, and also on the stairclimber, the exercise bike, the treadmill, a rower or whatever machine or piece of equipment (ie skipping rope) you have lying around. But you have to have the determination to kick your own rear end; meaning challenge yourself daily. And don’t overtrain. If done properly, you only need four or five 15-20 minute sessions per week to get great results.
Does it work? I have taken off close to 50 pounds from clients in less than four months. But make sure your machine is not of the Mickey Mouse variety – it’s going to take a pounding. Have fun and get some real results.
Jorg Mardian RHN, CPT
June 22, 2007 at 5:13 pm
Thanks!
McCormick
June 22, 2007 at 8:44 pm
I tried my first HIIT workout* today. Man ol’ man. I could only do 20 minutes of it before I began to gasp for air and repent for my sins. No joke. My routine was:
5 minutes warm-up
1 minute of 14-level resistances going as fast I could.
30 seconds at the 2 resistance level
Repeat for 20 minutes.
5 minute cool down
I don’t know if it works, but it is first time my t-shirt was drenched after a workout on the ellipitical. I mean soaking-wet. I’ll stick with it as my lunch time workout for about a month, because its quick and effective (hopefully).
*Spinning is a HIIT workout as well and since I take a class at least twice a week, technically it isn’t my first HIIT workout.
And it HIIT the fan « Overweight and doing something about it
June 25, 2007 at 10:02 pm
I would just like to add that make sure you get your heart rate above 90% of your maximum when doing HIIT. You really have to do it very intensely to make it anaerobic. I can run at 8 miles an hour (12.8 kph) non-stop for 20 minutes without much trouble. I tried 12.4 miles per hour (20kph) on the treadmill 3 days back and it felt excellent. The only bad part is that 12.4 mph is the maximum setting on the treadmill at my gym which I think is still quite good as not many treadmills would go much higher. If you are really sprinting at 90 -100% of your maximum, you would not be able to sprint for too long. If you can run at a pace for a couple minutes, it is not sprinting. It probably means you are fit enough to run at a fast pace but your heart rate would still not be near 90% of maximum if able to maintain that pace for few minutes.
The fitter you get, the more slowly your heart rate increases near maximum and the quicker it comes down once your stop.
danes
June 27, 2007 at 3:44 am
I started do HIIT last week. I’ve been doing the 30/30 method. 30 seconds at 50% and 30 seconds at 90%+. I’m up to 12 minutes, It’s a killer. I normally run 40+ miles a week and have been doing so for a few years. Going to hit 40 this year and I’ve noticed I’m starting to get a gut and love handles so I figured I would try HIIT. If I only do HIIT 2 to 3 days a week, could I still do my 6+ miles on the other days or would it interfere with the fat burning process of HIIT?
Tim
January 14, 2008 at 9:15 pm
Hi Tim
First, if you are doing 40 + miles weekly and developing love handles, then you have correctly analyzed that your training is not efficient. Of course we also have to factor in what you are eating, but think about it – that’s a lot of time pounding the pavement.
Combining HIIT and normal running should not interfere with the fat burning process, but I suspect you will quickly overtrain. First of all, you are not yet up to speed doing the HIIT. You have to up it to 15-20 minutes daily, and then add increased and consistent intensity, such as is outlined in the article.
I’m not sure why you would want to do normal running still, when it has shown to be of inconsistent benefit. HIIT can be done 4-5 times weekly, with a noticeable reduction in total time spent excercising and dramatically increased results.
Jorg Mardian RHN, CPT
January 14, 2008 at 9:57 pm
Hey,
I’m really interested in HIIT as a weight loss technique. I’m 25 years old and I play soccer about 3-4 times a week. I injured my ankle last year but I still play. I gained about 15 lbs during the recovery time from my injury but even though I play I still haven’t taken it off. I know diet is a huge part of the weight loss but I was just curious as to what recommendations you have. Perhaps my body is used to the soccer exercise I put it through?
Thank you!
John
April 5, 2008 at 6:20 pm
Hi John
You’re right about diet being a huge part of a healthy lifestyle. Remember that exercise burns only so many calories. you can easily put these on with one bad meal. Look under the acid/alkaline section of this blog for a wholesome way to eat and easily keep the body trim. Couple it with HIIT training, and your body will become a fat burning machine. And that’s no cliche either.
Let me know if you have further questions after reading these.
Jorg Mardian RHN, CPT
April 6, 2008 at 2:53 am
I thought so. I actually don’t eat too poorly at all. All I drink is water, and all I eat is fruits, some veggies and lean meat. My mother is quite the health food freak so we always have whole grain breads, and all that. Our family is predisposed to thyrhoid problems but I don’t eat much junk food, and we don’t have a lot of processed food in my house.
I checked out the section and I think I’m on pretty good terms with acid/alkaline section. I just have to stay away from some little things and the whole 5 smaller meals a day! And HIIT of course!
Thank you!
John
April 6, 2008 at 6:38 pm
Hi Jorg,
I have been reading a lot of HIIT training articles and am on my second week of doing it personally. I do HIIT on the elliptical 3 days a week, and then upper and lower body circuits the other 2 days. During the weekend I like to do some fight training and then hiking, but i can’t help but feel like I am not doing enough.
I will be exhausted for about 15-30 minutes after my HIIT workout but after that I feel fine, i feel like I haven’t worked out hard enough.
Do you have any suggestions for why I might be recovering so fast?
PS. When i do my HIIT training, I am very light headed and really exshausted and I can barely make it through my last cycle so I now I am doing it right.
Mike
July 15, 2008 at 7:50 pm
Mike, I’m not sure what you mean by you not feeling like you are working out hard enough. Did you not say you get light headed and feel exhausted? Fast recovery is a blessing. Anyone who is exhausted all day long with this type of training is doing it wrong. My own personal motto is “brief and brutal.” That means short periods of time with maximum exertions and exercises rotated appropriately so the body does not get used to them.
The point is: Is it working for you and are you attaining your goals? If done correctly, you will lose body weight and body fat, while gaining lean muscle.
Now if you want to “feel” like you’ve done more, then try “density training.” You’ll gain significantly more muscle mass, and be sore for days. It’s another way to put in maximal effort, with more muscle growth as a result, yet while still losing body fat.
Different training systems, but great results for each!
Jorg Mardian RHN, CPT
July 15, 2008 at 9:32 pm
I guess I was just expecting more of a burn and soreness after my HIIT workouts than I would doing the 45 minute moderate workouts I am used to doing.
Density training looks interesting and I have been looking for a workout that would really up my lifting goals.
Thanks Jorg, I love the blog and I plan on reading your stuff much more.
Cheers,
Mike
Mike
July 15, 2008 at 9:47 pm