Workout tip 12: Effectively lose fat

People trying to lose weight almost instantly think about doing cardio. Because cardio burns a lot of calories you will lose weight rather fast. But this isn't as it seems. The 'after-burn' (calorie burning after an exercise) is almost 0, while after doing intense workouts your body keeps buring calories a while after you did your workout. 

Your body needs, dependant on your workout, about 24-48 hours to repair and restore your muscle tissue. To do this your body needs energy, which it does even in rest mode. So if you want to lose weight, combine both cardio and lifting weights to get the most out of your workout. 


High-Intensity Interval Training (HIIT)

Which basically means doing a very intense workout in a short time. You could for instance run, bike, jumping a rope or row but you will do so with intervals. Interval training means doing something with high-intensity for around 30 seconds and then having a medium-intensity rest of 2 minutes. You will repeat this cycle until you've had a workout of around 20 minutes. 


Burning fat with HIIT

Because you are doing a high-intensity training you burn a lot of calories in a short time. Meanwhile your body needs more time to restore after your workout than if you would have done a low-intensity cardio session. For this process of healing your body needs energy, which it will get from your fat reserves. Great! 

Because you exhaust yourself in a limited time you also train your stamina. Research shows that people who commit to HITT for 8 weeks can bike/run twice as long as they could before. HITT also hightens the production of the human growth hormone which counters the aging-process of your body. 


So, all the advantages of High-Intensity Interval Training are:

  • Burn calories, fast!
  • Lose fat, not muscle
  • Improve stamina
  • Increased metabolism
  • Easy to combine with a busy lifestyle
  • No equipment needed
  • Excercise when and where you want
  • Personal challenge
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