If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis. To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist.
In my experience, HIIT is the #1 tool when it comes to incinerating the HORRIBLY stubborn body fat that plasters the inner crevices of the abs, specifically the lower abs.
In practice you burn more overall calories, and ultimately more fat, at a higher intensity. Sorry, you don’t get anywhere near as much EPOC from long distance running (but you do from weight-lifting).
While many different types of interval training exist, at the core it simply implies varying the intensity of a workout at a calculated rate.
Ratio — Ratio of time in the low-to-high intensity intervals (Walk 90 seconds, sprint 45 seconds = 2-to-1 ratio low-to-high. For more information on HIIT see the infographic below from The Greatist, which does a nice job laying out the foundation of interval training and a few different variations, including: Tabata, The Little Method, and Turbulence Training. It also impacts how insulin works and is released, in a way that isn’t optimal for growth + recovery.
I am sorr, but I don’t know of a single person in the world, that can sprint all-out for 45 seconds. I started with HIIT a couple of months ago, now I am doing 2 minutes of warm up, and then 1 minute at 12,5 mph and 1 minute of rest at 3,7 mph, for 15 or 16 minutes…. It’s amazing for basketball because it mimics the way you run — spontaneous bursts and short-duration sprints, with recovery in between.
Absolutely — you can do it on a track, the street, an elliptical, stationary bike, rowing machine, etc. Hey Bryan, I have been trying to combine this HIT method with the 5×5 strength training regiment (not sure if you are aware of it). Women lack comparable amounts of the important muscle building hormone – testosterone.
This means that as soon as you start working out a muscle, any muscle, your body sends out fat mobilizing hormones that are dispersed throughout your entire body.
I heard a great way of explaining it so that it makes sense to most people (Thanks Jason) – you don’t get to choose where the fat goes on, why do you think you get to choose where it comes off?
You might burn 200-500 calories or so during your workout, but you burn thousands, yes thousands of calories the rest of the day. Use your workouts to build that valuable muscle that will in turn continue burning fat for you at all hours of the day – even in your sleep. Are you one of those people who is slaving away on the cardio equipment trying to lose weight? How many times have you heard the advice that if you want to lose fat you should use high reps, and if you want to build muscle, you should use low reps? Incorporate varying rep ranges into your exercise program, but ensure that your program is structured in a way that you continually get stronger. I knew muscle was what burned fat but I always thought higher reps would create more muscle. That is not a misconception, you do need some form of cardiovascular training if you want good heart and lungs.
I’ve also heard if you do an intense (80%+) cardio workout, after your regular workout, for about 10 minutes, it increases how long you burn calories for throughout the day. As to your cardio question, what you are referring to is EPOC – Excess Post-exercise Oxygen Consumption. I just wanted to say that I really enjoy your newsletters and I look forward to seeing what information you put out next. I hate the word diet, it conjures up thoughts of fads and counter productive food deprevation regimes when all that is needed is sensible eating which also makes allowances for treats. 4.If you are going to train alone listen to your own music and use uptempo songs to boost your spirit. Thank you for the info on what types of things to eat and when as well as keeping motivation for working out; extremely helpful. You stated that you burn thousands of calories the rest of the day after workout; did i misunderstand that?
Anything that stimulates the central nervous system has the potential to aid in fat loss IF everything else (diet and exercise) is optimal. Here's how your body uses fat and carbohydrates for fuel during exercise and a calculator that allows you to see how different levels of exercise intensity affect fat oxidation. When we exercise, our bodies typically use a combination of carbohydrate and fat to fuel our performance.
How intensely we exercise is the primary determining factor of which energy source gets used. If you walk for 60 minutes, you might burn 500 total calories, of which 250 calories of fat get used up.


If you perform sprint intervals for 30 minutes, you’ll likely burn twice the amount of calories and though the percentage of those calories will be less than walking, the overall number of fat calories could easily be more.
In using a 2005 published study on fat oxidation, we can make a strong educated guess on the percentage of fats and carbs being used during exercise for a given age and specific gender. Interesting to note is that the study found men to switch from fat fuel to carb fuel faster than women and men always showed lower rates of fat oxidation when they were burning fat. Also keep in mind that the body has to get rid of excess carbs before burning fat so even a low-intensity activity will be a carbohydrate activity if you stuff your face with twizzlers and a 44oz Mountain Dew before you exercise. Control the carbs, eat healthy fats and mix in different kinds of cardio for your best fat burning results. Research has shown that post exercise, the bodies energy requirements remain as high as they were during training.
Certain foods actually raise your metabolism more then others since they cause your body to digest and metabolize them different. HIIT is an absolute beast of a workout, but it’s the fastest, most efficient way to perform cardio, with sessions typically lasting between 10-15 minutes max. In theory you DO burn the highest percentage of calories from fat during low intensity, steady state cardio (e.g.
Regardless of who you are, start with a conservative intensity and gradually progress to higher speeds. I loved how you used facts to back everything you said and the pictures still keep it interesting. When your muscles are depleted, it’s important to shuttle nutrients in as quickly as possible — too much fiber can counteract that. I do mostly abs, chest and bicep workouts, being that those are the muscles I want to show nicely.
Take another lap - Before you sit down at the office or before you get back in your car after lunch, take a hike!  Walk an extra lap around the building or walk past all of the shops one more time at the mall or downtown. There was always so much confusion with this because you do in fact burn more fat in the fat burning zone.
You will see that during exercise it is possible to burn a higher percentage of calories from fat in the fat burning zone, but actually burn less total fat. In just a couple of heart beats fat is pulled from all over your body to fuel that particular activity. I highly urge you to stop worrying about the amount of fat you’re burning during your workout, and instead focus on having the best workout you can. You see, the FDA allows all food products that have less that .5 grams of fat to be expressed as zero grams.
If you suddenly do higher reps when you want to burn fat, you’ll have to drop the amount of weight you use.
The point I was trying to make is that higher reps don’t burn any more fat than lower reps. If you finish that 12th rep but could have done 5 more, you’re not really accomplishing much. I get most of them from egg whites and edemame and beans and so on…so what amd I doing wrong? Carbohydrates are protein sparing, so if you’re eating a lot of them, then your protein demands are lower. I also wrote about that recently, and you can read that here – Harnessing the Afterburn Effect with EPOC Training. The first thing i would ask is what type of diet are you following since some folk do things like starve themselves or tell themselves if they drink skinny lattes and diet cola its ok. I have heard similar- and incomplete- tips from other sources, and I am looking forward to seeing how it works for me. I have a friend that I try to help with fitness tips, but if I don’t explain WHY a tip is a good one he does not take it seriously.
Protein (in the form of muscle) can also be used so understanding how the body draws on it’s energy sources is of great importance in achieving body composition goals.
In our last post on healthy fats, we discussed how the preferential fuel of the body is fat but it can’t use that when we have sugar (from the carbs we eat) in our system. While a larger proportion of fat calories are used for the lower intensity activity, a higher overall amount of calories are used for the higher intensity activity. I sprint at 12.5 MPH — choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe.
The pictures you see of women that are starting to take on the characteristics of men are usually on hormones.
In essence, any workout can be considered cardio, it’s just a matter of how hard you push yourself.
Muscle does weigh more than fat – when comparing similar sizes, which is essentially density. This can result in a loss of strength and muscle, which in return will slow down your metabolism and fat loss.


If you are pushing yourself during your strength training, you should have no problem getting your heart rate up and beyond what you would get from doing steady state cardio. Having an intense cardio session (think HIIT) will provide you with the increased calorie burn throughout the day.
It’s just going to take a little more focus on the details of your diet and exercise program to get your results.
I noticed that some things work differently for me than most people, but I think that tweaking this for my body’s specifications will greatly improve my results. This is a good practise and I commend him for it, but it makes it hard for me to help him sometimes. You are going to need to be even more vigilant when it comes to nutrition, exercise, and especially recovery. You’ll burn a few hundred calories during your workout, but thousands the rest of the day. Maybe only have carbs post-workout, or possibly even try some carb cycling between low and high days. I have noticed when I change things up or have a particularly intense class, I am sore the next day and my weight goes up a few pounds. There is never a situation where you body is relying on only one nutrient as the sole energy source. We’re always looking for new or different ways to burn bodyfat and new supplements that rev up our metabolism so hard that we lose focus. If you’re in the gym every day then you should know that you need to increase the intensity. This effect can be elevated for upwards of 24 hours post exercise depending on the intensity of training. When you compare protein to carbohydrates and protein to fat you’ll notice that your body burn upwards of twice as many calories to digest protein as it does carbohydrates or fat. Studies have shown that 1 pound of muscle mass may burn up to at least 50 extra calories per day. For my abs workout I do 3 sets of crunches, 2 sets of reverse sit-ups, 2 sets of leg raises and a couple of other lower ab workouts. Also what do you think about 30 seconds easy pace, 30 seconds medium, and then 30 seconds all out sprint (in a pool)? I’d follow any of our WOTMs — our Summertime Shred might be your best bet because it combines HIIT with weights and dedicated ab training. The key components to effective fat loss are strength training, a great diet, and a calorie deficit.
All these fly by night gimmick diets annoy the hell out of me such as slimfast, atkins, weight watchers and so unecessary.
I have already lost 30+ pounds in the last 6 months, and I hope to loose another 30 in the next 6 months to come.
Reading them reminds me that losing weight and getting healthy is not easy and that it’s really one day at a time. This article has given me a way to word some of the things I was trying to tell him without sounding like I’m a know-it-all. It does come right off when I am not sore anymore so I am just wondering what exactly is going on in my body and how can I counter it?
If you’re depleted of carbs and try high-intensity exercise, the body turns to your precious muscle as a fuel source. Research has shown that in certain cases it may take up to 7 days to repair and recover from workouts.
It’s a holistic approach to slashing body fat, developing your abs, and slapping on muscle mass.
I also do treadmill but then i will also go swimming, a job on the beach a romantic walk, or boxing. It also gives me a greater understanding of why these things are true, which solidifies the information in my mind and makes it easier to apply to myself.
I do feel that I gained a little muscle but I’d like my chest and abs to be clearly showing.
I’m still not losing belly fat (after several months) but I think it has to do with my diet. Do you have any suggestions on how I can get my chest, biceps and especially my abs to show?



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