October 27, 2022 2 min read
If you're looking for the best way to lose fat, you might be surprised to learn that resistance training and interval training can help you reach your goals faster. Both of these methods increase resting energy expenditure 12 hours post-exercise, leading to more calories burned at resting heart rate throughout the day.
Studies have shown that interval training is more effective than traditional steady-state cardio when it comes to burning fat. In one study, participants who performed four minutes of high-intensity interval training (HIIT) three times per week for eight weeks not only lost more fat than those who completed a traditional moderate-intensity cardio program, but they also maintained their muscle mass.
HIIT ia a form of exercise that alternates between short bursts of high-intensity activity and periods of rest or active recovery. HIIT can be performed with any type of cardio equipment, such as a treadmill, elliptical, rowing machine, or even bodyweight exercises.
If you're new to HIIT, start with a 1:2 work-to-rest ratio (for example, 30 seconds of sprinting followed by 60 seconds of walking). As you become more comfortable with the intensity, you can increase the work period and decrease the rest period. A common HIIT protocol is to do eight rounds of 20 seconds of all-out effort, followed by 10 seconds of rest.
In addition to HIIT, resistance training is also an effective way to lose fat. When you lift weights, your body must use more energy to repair and rebuild the muscle tissue that has been broken down. This process, known as muscle protein synthesis, requires more energy and leads to an increase in resting metabolism.
A study published in the Journal of Applied Physiology found that participants who completed a full-body resistance training workout burned more calories in the 14 hours after their workout than those who didn't resistance train. In other words, they had a higher resting metabolism.
So, if you're looking to lose fat, include both interval training and resistance training in your workout routine. And don't forget to fuel your body with healthy food choices!
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