Seems every doctor and wristband gadget-maker is trying to get us all to walk more. But there’s a dirty little secret those expensive gadget-makers DON’T want you to know:Walking IS great for health and reducing stress... but it’s terrible for fat loss as the study below (one of many on the subject shows. And it’s especially ineffective at eliminating that stubborn flab that clings to our worst trouble spots. It just doesn’t deliver enough of a metabolic stimulus to get and keep your fat burning hormones working!
Yes, when you walk a certain percentage of calories used for fuel are burned as fat. BUT, because walking is so low intensity, the OVERALL amount of calories burned is low, so the total amount of fat burned barely registers.
Plus, the moment you stop walking, your metabolism goes back to normal and any extra calorie-burning goes back to normal as well. So, unless you have 3-5 hours a day to walk 10,000 – 20,000 steps or more, that’s not gonna cut it!
Wouldn’t it be better if your metabolism kept burning fat for 24 – 48 hours after your workout? And instead of 3-5 hours of monotonous walking, wouldn’t it be better if you could generate this extended fat burning effect after just 15-20 minutes of activity?
Why Walking Stinks for Fat Loss (and What Can Get You DOUBLE the Fat Loss Results)...
A recent study published in BMC Sports Science, Medicine and Rehabilitation compared walking to a somewhat unusual metabolism-stimulating activity. Check out these amazing results:
The metabolism group lost 95% MORE body fat (11.9% vs. 6.1%) AND shrunk their waist 10 times more (6% vs. .6% (yes, that's 6/10ths of a percent) compared to walkers. So not only did they lose more fat, but their body shape improved. But it gets even better. The metabolism group also increased their V02max (their volume of oxygen utilization) by 2,000% more (16.8% vs. .6%).
V02max indirectly measures your overall ability to burn fat. The higher the number, the more fat you burn at rest. So those in the metabolic group became better at burning fat all day, every day!
Here's the Catch...
The group doing the metabolism-stimulating exercise was doing BOXING-related activities -- like footwork drills, punching bags, jumping rope and so on. Punching, jumping and complicated, pounding footwork isn't something you can do without learning the skills and proper guidance.
Plus, these folks were doing this for 50 minutes 4 times a week which is A LOT better than 3-5 hours of walking every day (and a lot more fun...), but still a significant time commitment.
HIIT simply requires an all-out effort (all out for your personal fitness level, of course) for 20-30 seconds followed by a brief active "rest" (you're still moving) for maybe a minute or 2, followed by another all-out effort, in sequence, for several rounds (3-8 rounds). Now, it isn't easy, and for those of you who are more "body sensitive" (meaning you perceive body sensations more acutely than some), you may not take to this method of exercise as you do get quite winded and your muscles will BURN (a lot...), which are the big indicators that you're working in the HIIT zone. In sum, you will NOT be comfortable...So, if these sensations freak you out or repel you, best not to go there. As a trainer, it's been my experience that HIIT intervals aren't for everyone, but for those who take the rigor, there are substantial benefits to the approach in terms of fitness improvements and fat loss. If you have any health conditions or concerns regarding your level of conditioning, please consult with a professional before trying this sort of training! You absolutely have to know what you're doing to venture into this more challenging realm!
The chart on the right highlights the relationship between activities and metabolic activation (fat-burning capacity). The top of the pyramid is the lowest level of activation, the bottom of the pyramid, the highest. Note the inverse time-to-intensity relationship, the higher the intensity, the less time needed to create results!
No comments:
Post a Comment