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Table of ContentsIntroduction: Losing Body Fat as a “Skill” 5Once you have mastered the skill of losing body fat, getting lean will never be a problem again. Routines are nice...fat loss mastery is better.
Chapter 1: Calories Burned After Exercise Don't Amount to Much 8I critique 2 studies quoted most often in favor of brief intense exercise: The Tremblay Study and Tabata Study. A 3rd study examines how little calories we actually burn after an intense exercise session.
Chapter 2: Focus on Calories Burned During the Workout 16Since the afterburn effect (EPOC) is less than what we have been led to believe, the calories burned during the workout is what matters most.
Chapter 3: Calories Burned: Intervals Vs Steady State 19How to figure out how many calories intervals burn compared to steady state cardio. Using the concept of “Average Intensity Level” to increase or decrease the amount of total calories burned during interval training.
Chapter 4: A 1 Page Interval Training Summary 23Like “lecture notes” or “cliff notes” from my detailed chapter 5 teachings. The stuff covered here will be on the test...so no skimming :)
Chapter 5: How Interval Training Actually Works 24A detailed explanation of how interval training works. Why it makes sense to use a mix of intervals along with steady state cardio for the fastest results.
Chapter 6: Calorie Deficit, Calories Burned, & Fat Loss 34A prolonged calorie deficit always leads to weight loss, but that weight can come from muscle glycogen, body fat, or muscle tissue. How to ensure a portion of that weight loss comes from body fat.
Chapter 7: Burning Stubborn Body Fat 39Stubborn body fat is more sensitive to insulin, less sensitive to adrenaline, and has poor blood flow compared to normal body fat. Why diet alone makes it near impossible to lose this body fat.
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Chapter 8: Calories, Food, and Workout Timing 42How to structure your meals and workouts to maximize fat loss. How tracking calories per week, is more effective than tracking calories per day for consistent ongoing fat loss.
Chapter 9: Improving Popular Fat Loss Programs 50Examining Kettlebells, Zumba, CrossFit, P90X and similar programs when it comes to fat loss. How to make these popular workouts even more effective at burning body fat.
Chapter 10: Separating Fat Loss & Resistance Training 57When you only train in the high rep, low rest periods necessary for fat loss...you will never maximize the full potential of your muscles.
Chapter 11: Visual Impact Cardio Preparation 61What can't be measured can't be improved. Crucial numbers we will be tracking throughout all of the fat loss programs.
Chapter 12: The Beginner's Cycle 71This 8 week cardio cycle is for pure beginners or for those who haven't trained for a while. This one is meant to get people ready for the next cycle.
Chapter 13: The Intermediate Cycle 78This is the 8 week progressive cardio cycle that is the core program of the course. Most people will get as lean as they want using this cycle.
Chapter 14: The Advanced Cycle 85 This 8 week cycle is just for those who want to push the limits of intensity. It can be used for someone who wants to be “event ready”.
Chapter 15: The Maintenance Plan 92Now that you are in shape, here is what to do to stay that way, without living in the gym. A realistic approach to staying lean year-round.
Chapter 16: Final Thoughts 96Some suggestions on how to tweak these routines, scientific references, and all the various links to my other courses, blog, Facebook page, etc.
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IntroductionLosing Body Fat as a “Skill”
The purpose of this ecourse is to teach you one thing: to master the skill of losing body fat. Yes...I'm claiming that getting lean is a skill that you will be able develop.
Much like basketball or any other sport, there are fundamentals that will make you successful. Before I teach you the plays, I need you to know exactly how fat storage and fat loss works (the fundamentals).
Unlike generic, rehashed fat loss courses...this won't be boring.
I typically know within 5-6 pages if a fitness book has “game changing” information. My guess is that less than 10% bring anything new to the table. The books and courses that I consider “game changers” typically venture into a subject at a higher level.
My first cardio & fat loss course was NOT a “Game Changer”.
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My first fat loss course, Treadmill Ninja Master, was released in 2009. I've received tons of testimonials about how well it worked for people. I'm proud of it and still believe it was worth every penny.
...but NOT a game changer.
It didn't go deep enough into the subject of fat loss. It didn't teach you how to track cardio progression. It didn't allow for enough flexibility.
This has bothered the heck out of me! I would rather create 3-4 fitness courses that change the game for people, then have 10+ courses that just list routines. An analogy for ya:
It is easy to create a book full of recipes, but much harder to create a course teaching someone how to become a master chef.
A master chef is someone who has an in depth understanding of food and cooking. They can make great tasting dishes regardless of the kitchen or cooking utensils. They can work off of recipes or create an amazing dish just from their knowledge of cooking.
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Too many Recipe Followers and not enough Master Chefs in the Gym!
As you can probably tell...I'm doing my best to sell you on the idea of understanding fat loss. It's tempting to go straight to the routines. The problem with jumping to the routines is that you will become just another recipe follower.
What I'm going to show you.
Why brief workouts can only take you so far. Calories burned during a workout are what matter most. The specific type of training that maximizes calorie burn. Using “Average Intensity Level” to measure the intensity and
effectiveness of your interval session. How interval training works. Explained in detail, but in simple terms. When to focus on maximum calorie burn. When to just target body fat directly. How to structure your diet for max fat loss and the least pain. Why diet alone won't help you burn stubborn body fat. Tracking calories per week allows you to lose weight while socializing. How to get more out of any popular fat loss program. Why I recommend separating resistance and fat loss workouts. Preparation for the cardio routines to maximize fat loss. Some seriously effective cardio fat loss routines. Final comments with a few tips on how to tweak these routines.
Honestly...You will get as lean as you desire if you understand the principles laid out in this course, use the routines and make adjustments along the way.
Excited for you :)
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Chapter 1The Calories Burned After Exercise
Don't Amount to MuchI believe the single biggest reason that people are having a tough time getting lean these days is that they rely too heavily on the “afterburn effect”.
Ever hear something like this?
“Interval training, burns many more calories and MUCH more fat after the session is over compared to regular cardio.”
The big pitch about HIIT, Circuit Training, Metabolic Resistance Training, etc...is the calories burned after the workout session.
A lot of this is backed by two studies: The Tabata & The Tremblay Study.
Tabata Study [1] : Moderate 60 minute cardio was compared to 7-8 sets of intense intervals consisting of 20 seconds work and 10 seconds rest. Each of these routines were both performed 5 days per week for 6 weeks.
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Tremblay Study [2] : This is the one “showing” that intense interval training burns “9 times more fat” than slow and steady cardio.
People who suggest that brief intense exercise is the way to go, love to refer to these two studies. Let's take a closer look at each study...
The Tabata Study
So let's begin by pointing out something minor about this study. The Tabata Study did NOT track fat loss!
ZZZZZZZIIIP (cue record scratch for effect)
I'll say it again---> The Tabata Study did NOT track fat loss.
This is a minor detail that is probably good to know about a study referred to so often (especially when used to argue that brief workouts burn more body fat).
The Tabata Study Tracked VO2 Max Performance.
Think of VO2 max as “aerobic capacity”. I like this definition:
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VO2 Max is the highest rate of oxygen consumption attainable during maximal or exhaustive exercise.
As you increase intensity of an exercise you use more and more oxygen. There is a point where you can increase the intensity of an exercise without increasing the amount of oxygen you use.
The graph is showing a point where the rate of oxygen consumption does not increase, even when the exercise intensity is increased. This point is considered to be 100% of VO2 max.
As you become more aerobically fit, your VO2 max increases.
Someone who is out of shape typically has a low VO2 max. They can get “out of breath” walking up a flight of stairs. In fact, I've seen people who reach their VO2 max pushing a cart in a grocery store.
The Tabata Study Was Done at 170% of VO2 Max.
It is possible to train at over 100% of VO2 Max. If you look at the graph above...I marked off along the Exercise Intensity line, where 100% of VO2 Max was reached. Any Exercise Intensity past that point, is over 100% of VO2 Max. Make sense?
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170% of VO2 Max is Extremely Tough to Duplicate.
Training at 100% of VO2 max gets your heart rate up to roughly 90%-100% of your max heart rate. Lets say you are 30 years old and your max heart rate is roughly 190 beats per minute (using the MHR = 220 – Age equation).
...to get to 100% VO2 Max, you must train at an intensity that gets your heart rate up to 170 beats per minute. This isn't an exact science...just a rough estimate.
Let's say you can reach 100% of VO2 Max cycling at level 13.
To reach 170% VO2 max, you have to train with 70% more intensity than what it took to get to 100% VO2 Max. That is the equivalent of cycling at level 22. I don't even think most exercise bikes can be adjusted to that level. The main point is that many people who believe they are doing Tabata intervals...are probably doing something much less intense.
Tabata intervals increase VO2 Max, but what about burning fat?
This type of workout is so brutal, it would be good to know if it actually was effective at burning body fat. USA Today posted an article in June 2010, which found that fit people produce more glycerol after a workout, compared to someone with a low VO2 max.
Glycerol levels are an indicator of fat breakdown. So those with a higher VO2 max, burned more body fat even when performing low level activities (the study had subjects walk for 10 minutes on a treadmill).
Having a high VO2 max is an advantage when trying to get lean.
Tabata's are one way to increase VO2 Max, but they may not even be the best way to do it. Even in the Tabata study...the “regular aerobic group” wound up with a higher VO2 max than the Tabata Protocol group.
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Note: The intense interval group did experience a bigger improvement in VO2 max...I just wanted to show the graph from the study to show that many types of training improve VO2 max.
...but what about the “Afterburn Effect” of intense intervals?
I'm glad you asked :)
This will lead us to the much quoted Tremblay Study. This is the one people are referring to when they say... “interval training is 9 time more effective than regular cardio”.
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The Tremblay Study
The most quoted study supporting High Intensity Interval Training? Yep...but check this out ----> The HIIT group lost an average of 0.2 pounds in 15 weeks!
ZIP, ZIP, ZIIIIP...ZIP Da, ZIP, ZIIIIP (We need a DJ for This One)
ZIIIIP... “Cuz baby tonight, the DJ got us falling in love again! So dance, dance...Like its the last, last night...of your life, life....Don't get you right.”-USHER
Yes, 1/5th of a pound of weight loss in 15 weeks!
Here's something else you might find amusing. The steady state group lost more weight than the HIIT group.
How can they claim HIIT is 9 times more effective?
They are comparing skin fold measurements. The HIIT group had 3 times the drop in skin-fold measurements. They only trained 1/3 as long as the steady state group. Thus...it is 9 times more efficient. Or is it?
A (possible) error in the calf skin-fold measurement.
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All the skin-fold measurements in both groups went down, except one. The skin-fold calf measurements of the steady state group went up. I have to believe there was a simple error in measurement going on. I'm not sure it is possible to drop body fat from your entire body, but gain fat in your calves!
I'd like to thank both Christian Finn and Tom Venuto. They were the first, as far as I know, to point out the flaws in this study.
If you take away the skin-fold difference from the calf area, the results of the HIIT vs the steady state group are quite similar.
So let's talk more about the afterburn effect of intervals.
The EPOC Study
Afterburn (EPOC) is MUCH less than we have been led to believe.
Here's a “game changing” paper for you: Effects of exercise intensity and duration on the excess post-exercise oxygen consumption [3].
This paper examined all the various studies on EPOC and came to this conclusion:
“...the earlier research optimism regarding an important role for the EPOC in weight loss is generally unfounded...The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise.”
How many calories are burned after an exercise session?
This paper came to these conclusions:
EPOC = 6-15% of the calories burned during the actual exercise. Steady state cardio averages close to 7% EPOC. Intense intervals can approach 14% EPOC.
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What this means in calories burned?
If you hop on an Elliptical for an hour and burn 700 calories, by training at a moderate pace you will also burn an additional 49 calories after the workout is over (7% of 700).
What if you performed intense intervals on a treadmill for 30 minutes and burned 400 calories? You will also burn an additional 56 calories after the workout is over (14% of 400).
I'm not saying that intervals are useless.
They are just one component of a strategic fat loss plan. In my opinion, calories burned after you workout don't amount to enough to be worth considering.
My advice is to pay attention to what is happening during your workout. No need to even consider EPOC anymore.
So when you hear the common speech given by personal trainers to their clients about the afterburn effect, you can simply smile :)
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Chapter 2Focusing on Calories Burned
During the WorkoutWhat happens during your workout is what matters most...but what intensity of training burns calories at the fastest rate? Training at (or above) your lactate threshold is the fastest way to burn calories and deplete glycogen in your muscles. In this chapter I will explain lactic acid in a bit more detail.
It is important to point out that there is a time element involved to activate lactic acid. The effort has to be intense enough for a long enough period of time for lactic acid to accumulate in the muscles.
How long you do an activity often dictates the energy system that is used.
Less than 30 seconds...mainly Anaerobic (Shot Put, Golf Swing) 30-45 seconds...Anaerobic + Lactic Acid (200-400m Sprints) 45 seconds - 3 min...Aerobic + LA (400-800m sprints) 3 min+...mainly Aerobic (jogging long distances and walking)
How do short intervals like Tabata work the Lactic Acid system?
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It would seem that 20 seconds of effort would be almost 100% Anaerobic. The key lies in “Anaerobic Recovery”. The 10 seconds of recovery don't allow the anaerobic system to recover all the way. When only a percentage of anaerobic power is available, the energy must come from another source (lactic acid in this case).
...but I don't think Tabata gets the job done all the way.
The issue I have with Tabata is that there simply isn't enough time to burn off a lot of glycogen. It is efficient...and does burn a decent amount of glycogen in a short period of time...but you could empty out your glycogen reserves so much more if you simply devoted more time to it.
The 800 meter pace is the ideal intensity to burn glycogen.
I believe that a work interval with the time and intensity level close to an 800 meter race is the most effective way to burn glycogen. Your max 800 meter race pace represents lactic acid hell. I think the 800 meter pace is significant because it also is the pace that pushes a bit over VO2 max.
If I was to setup the most brutal interval known to man, it wouldn't be Tabata. It would be 800m of sprinting alternated with 1 min of walking.
This type of interval would accomplish a maximum amount of glycogen depletion as well as increase VO2 max. As discussed earlier, an increase in VO2 max helps you burn more calories regardless of what activity you do.
How to perform an 800 meter style interval with another exercise?
Any activity that you can do at a level that challenges you at the 2-3 minute mark will work. It should get a bit rough towards the 2-3 minute mark.
2 minutes of work – 1 minute of recovery: This pushes the lactic acid hard. It works well if you can do an exercise that really challenges you to hit 2 minutes. This protocol can increase the pump in a muscle, so it tends to add a bit of size in some individuals. This is good if you want to add mass, but not so good if you are tying to slim down. This won't be much of an issue on a
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treadmill. The pump happens a bit more on an exercise bike.
3 minutes of work – 2 minute of recovery: This one is a little less painful and better if you are avoiding muscle mass increase. This will burn glycogen at a slightly slower rate, so it is best to increase the time a bit when doing this interval. This one also increases VO2 Max a little more and is less taxing on the system.
Steady state @ slightly below your 800 meter pace: This is training right at your lactate threshold for an extended period of time. It is also an extremely efficient way to burn glycogen.
Why do intervals at all?
In the next chapter I will discuss a way to measure how effective an interval session is at burning glycogen. I call it “average intensity level”. When trying to burn maximum calories, you will want this number to be close to your lactate threshold intensity level of steady state cardio.
This will all make more sense after reading the next few pages.
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Chapter 3Calories Burned: Intervals vs Steady State
It is easy to figure out roughly how many calories are burned during steady state cardio. Things get trickier when intervals come into the picture. Here is a way to figure out calories burned, compared to steady state cardio, as well as a concept I call “Average Intensity Level”.
Here's one way to figure out how many calories are burned.
I'll use a real world example of a favorite HIIT (high intensity interval training) session that I've used for years on a treadmill. The interval session it setup as follows.
90 seconds of walking alternated with 30 seconds of sprinting. Walking speed of 3.5 MPH Average sprinting speed of 10 MPH I alternate between walking and sprinting for 20 minutes.
Note: The walking speed is set the same for each interval. With the sprinting portion I do the first sprint at 8MPH and the last one at 12MPH. The “average” sprinting speed winds up being 10MPH.
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10 intervals of slow and 10 intervals of sprinting in 20 minutes.
Since each walking portion is 90 seconds and each sprinting session is 30 seconds...it takes 2 minutes to complete each cycle. So that is 10 total cycles in 20 minutes. With me so far?
15 (total) minutes walking Walking at 3.5MPH burns around 330 calories per hour. 15 minutes is .25 of an hour (15 divided by 60). Walking for 15 minutes at 3.5MPH burns 82.5 calories (330 X .25).
5 (total) minutes sprinting Sprinting at 10MPH burns around 1,400 calories per hour. 5 minutes is .08 of an hour (5 divided by 60). Sprinting for 5 minutes at 10MPH burns 112 calories (1,400 X .08)
Total: My 20 minutes HIIT session burns about 200 calories.
Note: The calories burned as an estimate for a 190 pound person.
You could walk (or slow jog) at a speed of a little more than 5 MPH on a treadmill to burn 200 calories in 20 minutes. So this 20 minutes at 5 MPH is equivalent, as far as calories burned, to the 20 minute HIIT workout.
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Average Intensity Level
The “Average Intensity Level” is a number I'm going to recommend you use when comparing an interval session to a steady state cardio session. An interval session on a treadmill with an average intensity level of 5 will burn about the same amount of calories as a steady jog at 5 MPH.
Figuring Out Average Intensity Level for Any Interval.
[(Walking Intensity x A) + (Sprinting Intensity x B)] Divided by CA = Walking interval time in minutes.B = Sprinting interval time in minutes.C = A + B
Example: Elliptical at level 12 for 2 minutes...at level 15 for 3 min.
[(12 x 2) + (15 x 3)] Divided by 5[24 + 45] Divided by 569 divided by 5 = 13.8
Note: The interval above would have the same effect as doing steady state cardio at level 13.8 on that same elliptical.
Here's what happens when I drop the recovery (level 12) down to 1 minute.
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[(12 x 1) + (15 x 3)] Divided by 4[12 + 45] Divided by 457 divided by 4 = 14.25
See how the average intensity level went up?
As you shorten the recovery period of an interval session, you increase the Average Intensity Level.
Why intervals feel so much harder than the Average Intensity Number?
Remember, when you do intervals you typically spend a time near or above your lactate threshold level. This causes a bit of discomfort, but over time increases your lactate threshold.
Training in the range of lactate threshold is the fastest way to deplete glycogen from your muscles. Some of this lactate threshold training should be done with intervals...and some of this done with steady state cardio.
The problem with lactate threshold training?
If you do this type of training too often or for too long of periods, there is a strong chance you will lose muscle. The best fat loss routine will have you push the edge of your lactate threshold...then back off and rely on other energy systems when you are in a fully carb depleted state.
So why not just do steady state cardio at the lactate threshold level?
With intervals you wind up spending a bit of time above your lactate threshold...which will improve it. That is just one of the added benefits of interval training. In the next chapter I'll discuss quite a few more benefits and explain the process behind how interval training works.
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Chapter 4A 1 Page Interval Training Summary
For those who don't care about the exact studies and exactly how interval training works, this is a 1 page “Cliff Notes” style summary. This is also a good page to come back to for a reminder of the benefits of interval training.
Releases Free Fatty Acids from Fat Cells: Intervals release fat from the fat cells, but aren't ideal for using fat for fuel. Low intensity cardio is opposite... great at burning up the fatty acids. Together they make a lovely couple :)
Depletes Muscle Glycogen: Intense exercise (like intervals) use muscle glycogen for fuel. When muscle glycogen is low, the body tends to burn fat for fuel. It makes sense to be depleted (some of the time) to lose body fat.
Improves VO2 Max: Intervals, done properly, are the fastest way to improve VO2 max (aerobic capacity). People with a higher VO2 max burn more body fat, even when doing low intensity activity, than people with lower levels.
Increases Lactate Threshold: Lactate threshold is the point where lactic acid is pouring in faster than it can be removed by the blood. By increasing this threshold, you can train with more intensity for longer periods of time.
Improves Your Cardiovascular System: During the relief periods of intervals, your heart beat slows down faster than blood flow. The heart pumps more blood per beat. This improves the stroke volume of your heart.
Increases HGH Release: HGH blunts the effects or cortisol. Cortisol causes fat gain and muscle breakdown, so slowing down these effects are a good thing. The direct fat burning effects of HGH are likely less than we have been led to believe, but nonetheless this does help when losing body fat is the goal.
Okay...the next chapter is a bit heavy and goes deep into each of these points above. Some of you will skim, which is okay, but just makes sure and remember the benefits of intervals listed on this summary page.
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Chapter 5How Interval Training Actually Works
In this chapter we will go into detail about how interval training works. This is for those people who really want to understand the reasons for including interval training and not just doing steady state cardio all the time.
When I use the term interval training...I'm talking about all forms of interval training, not just cardio machines. So weights, body weight circuits, kettlebell circuits, some types of CrossFit, etc.
Some key points about intense interval training. Intense intervals...Release Free Fatty Acids from the Fat cells. Intense intervals...Deplete Muscle Glycogen. Intense intervals...Improve VO2 Max. Intense intervals...Improve Anaerobic System. Intense intervals...Increase Lactate Threshold. Intense intervals...Improve Your Cardiovascular System. Intense intervals...Increase HGH Release
Note: Please don't fall asleep on me. I will try not to go deeper than necessary...but each point will be backed by scientific studies for those who want to geek-out.
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Intervals Release Free Fatty Acids from Fat Cells
If you bought my first cardio course you probably remember this chart:
I created this chart largely based upon a paper titled, Fat Metabolism in Exercise[4]. My entire strategy of “Performing Intense Intervals followed by Low Intensity Cardio” was based upon the findings of this research.
Let's dig deeper this time around, into this research.
High intensity exercise releases free fatty acids.
Quote: “During higher intensity exercise, triglyceride within the muscle can also be hydrolyzed to release fatty acids for subsequent direct oxidation.”
Intense exercise is not efficient for burning (oxidizing) fat.
Quote: “At higher intensity exercise, stimulation of glycogen breakdown and glycolysis cause increased pyruvate entry into the TCA cycle for oxidation, and as a consequence the inhibition of fatty acid oxidation by limiting their transport into the mitochondria.”
Low intensity exercise is efficient for burning (oxidizing) fat.
Quote: “During low intensity exercise, glycogen breakdown and thus glycolysis is not markedly stimulated, so the increased availability of fatty acids allows their oxidation to serve as the predominant energy source.”
Any intense interval training will do the job of releasing fatty acids from the fat cells. I prefer High Intensity Interval Training on a cardio machine, but
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things like CrossFit, Tabata Protocol, Barbell Complexes, Circuit Training, all do the trick for releasing fat from the fat cells.
Tip: Make sure and follow up these fat releasing activities with low intensity, low level cardio...to burn that body fat.
If there is one mistake I've made the past few years, it is relying too much on this HIIT + Steady State combo. It works and will help you get about as lean as you desire, but there are ways to include other intensity levels that will help you hit your goals a bit quicker than just that one method alone.
Intervals Deplete Muscle Glycogen
Ever watch professional soccer? Can you remember the last time you saw a pudgy professional soccer player?
Soccer is a great example of high intensity interval training (HIIT).
In the paper Energy Demands in Competitive Soccer[5], it was shown that soccer players cover on average 10km or 6.3 miles. They also explain that only 8-18% of that is done at maximum speed. So it is basically a long
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drawn-out interval training session.
Soccer is the ultimate example of a glycogen depleting sport.
A quote from that same paper: “Because of a high energy yield most players have empty muscle glycogen stores at the end of the game.”
Note: Glycogen can be depleted with long steady cardio as well. I'll explain later when to include that as a way to deplete glycogen vs interval training.
In the study Muscle Glycogen and Diet in Elite Soccer Players[6], they found that the participating soccer players had a challenge to get back to a “normal resting level of glycogen”, before the next match. They simply had a hard time consuming enough carbs to refill the glycogen in the muscles.
Being depleted of glycogen gives you “wiggle room” in your diet.
You have probably heard the importance of the post-workout meal. Typically the advice is to eat a large meal as soon as your workout is over to restore the lost glycogen in your muscles.
...and that the nutrients of that meal won't get stored as body fat, because the calories are going to be used to refill the carb-depleted muscles.
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If losing body fat is your goal, don't purposely try to refill the glycogen in your muscles after your workout. I recommend keeping in a slight glycogen depleted state. This way if you do cheat a bit, those calories are much less likely to get stored as body fat.
...more to come later about the benefits of avoiding large post-workout meals.
How intense does the training need to be to burn glycogen?
Anything under 70% of your maximum heart rate (MHR) is not going to burn much glycogen. Training at this low intensity will come into play, but not for burning glycogen.
Any activity that gets your heart rate up to between 70-90% of your MHR is a good number to shoot for.
A 30 year old with a MHR of 190 would want to perform an activity that keeps an average heart rate of 133 to 171.
Why not do an activity that puts you over 90% of MHR?
This is where interval training comes in. Interval training allows you to get into the 90%+ MHR zone...providing maximum glycogen depletion...for short bursts. If you do large bursts of 90%+ MHR you do risk the chance of muscle loss. There is a place for that type of training as well, which will be discussed in a bit.
I'll explain Lactate Threshold Intervals in a later chapter...which is a way to ensure maximum glycogen depletion in the least amount of time. You don't want to deplete glycogen with lactate threshold intervals every workout. Again, this is just a tool you will use at the proper time.
Intervals Improve VO2 Max
As discussed in the section on the Tabata study, various types of intervals improve your VO2 max. In fact tough intervals are perhaps the fastest way to improve in this area.
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Cyclists in the Tour De France have an incredible VO2 Max. This can be improved with prolonged cardio done at a reasonably intense level, or with intervals.
So how do intervals improve VO2 max?
The simple explanation is that with intervals you have periods of time where you are venturing above 100% VO2 max. During the rest periods you are below 100% VO2 max. Spending a certain portion of time at or above 100% VO2 max is what improves it. Think of it as a kind of progressive resistance that improves your aerobic capacity (VO2 max).
What type of interval improves VO2 max the most?
Here is a study with a title that says it all: Aerobic High-Intensity Intervals Improve VO2 Max More Than Moderate Training[7]. This study found that longer, aerobic style intervals, were more effective than steady cardio.
Quote: “ High-aerobic intensity endurance interval training is significantly more effective than performing the same total work at either lactate threshold or at 70% HRmax, in improving VO2max.”
This study used 4 minutes of intense training, alternated with 3 minutes of active rest. I have found through various sources, that the intense part of the
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interval can vary between 2 to 5 minutes when aiming to improve VO2 Max.
Again...you will want to improve your VO2 Max. The higher it is, the more body fat you will burn even during lower intensity exercise.
Intervals Increase Lactate Threshold
Here's an easy way to think about lactic acid. It is produced as a way to use glycogen from your muscles as fuel versus oxygen for fuel (which is aerobic). If the effort is intense enough, for a long enough period of time, lactic acid accumulates in your muscles.
...as lactic acid accumulates, there is typically a burn felt in the muscle. If you can feel a slight burn that is constant it means that lactic acid is being produced, but also being flushed out of the muscles.
So what is the Lactate Threshold?
Lactate Threshold is the point where Lactic Acid is being produced faster than it is being removed from the blood.
Another good way to think of it?
The maximum intensity at which steady state exercise can be maintained.
Here are some estimated heart rates to reach lactate threshold as explained by the paper, Explanation of Lactate Threshold and VO2 Max[8].
The Lactate Threshold for Males: 165-180 BPM The Lactate Threshold for Females: 175-185 BPM
You can only train above your lactate threshold for brief periods of time.
As lactic acid accumulates in the muscle cells, it creates an acidic environment. When it becomes too acidic, the body has a hard time using glucose for energy. What this means is the muscle begins to shut down a bit.
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...this is one reason why athletes can't sprint at 100 meter speed, in an 800 meter race. If you are familiar with track and field, you know that 800 meter races hurt. This distance tests the lactate threshold to the max!
So why would we want to increase our lactate threshold?
...because we will be able to train at higher levels aerobically, burning more calories with less perceived discomfort.
By increasing our lactate threshold through interval training, we will be able to push harder and burn more calories with steady state cardio.
Intervals Improve Your Cardiovascular System
When I first began to train, I always assumed that anything that dealt with weights was good for the muscles...and anything that involved jogging, walking, or biking was good for the heart.
I was definitely wrong. You can work the heart as well as improve the aerobic system with brief intense intervals using weights, body weight, a barbell, etc.
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Intervals improve the maximal stroke volume of the heart.
There's a paper from 1972 called, Stroke Volume During Recovery from Supine Bicycle Exercise[9], that explains how this works.
The interesting thing is that the heart gets strengthened during the recovery phase of the interval session.
Quote: “It is during this phase that the heart rate declines at a proportionally greater rate than the return of blood to the heart, resulting in a brief increase in stroke volume (SV), or the amount of blood that the heart pumps with each beat.”
I'll break this process down into bullet points:
The intense portion of the interval increases the heart beat. The intense portion of the interval increases blood flow. During recovery the heart rate slows down. During recovery blood flow slows down. …but the heart rate slows down at a faster rate than the blood flow,
during the recovery phase. There is a brief period of time where the heart pumps more blood with each beat.
This repeated peak stroke volume improves the heart over time.
The heart will eventually be able to pump more blood with each beat when needed. Intervals are more effective than continuous exercise for improving stroke volume of the heart.
Quote: “Since SV is highest not during exercise but during the recovery period, and since interval training has many recovery periods, the SV reaches its highest level many times. By comparison, continuous training has only one recovery period, immediately after the workout is over. Over time, repeatedly attaining peak SV values from interval training provides a much greater stimulus for improving maximum SV and the capacity of the oxygen-transport system than continuous training does.”
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Intervals Increase HGH Release
Any intense exercise will release HGH, as long as insulin levels aren't too high. Intervals do increase HGH levels, but I'm now convinced that HGH is not a big factor in losing body fat. For years I believed this was a key mechanism behind the effectiveness of intervals. I was wrong.
I still believe that HGH release is important, but for a different reason.
A study titled, Effects of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue[10], explains that HGH blunts the effects of cortisol.
Quote: “Thus, cortisol and GH have opposite effects on the basal lipolytic activity in human adipose tissue in vitro as well as on the sensitivity to catecholamines, GH being the lipolytic and cortisol the antilipolytic agent.”
Another study titled, Hormonal control of regional fat distribution, came to a similar conclusion.
Quote: “In summary, cortisol in the presence of insulin exerts powerful lipid accumulating effects, and these are abolished by GH which inhibits lipid accumulation and also activates lipid mobilization.”
In simple terms?
Cortisol is a hormone that causes fat gain and muscle breakdown. HGH stops cortisol from doing undesirable things to your body.
HGH is more of an insurance policy against excessive muscle breakdown and fat gain caused by cortisol. It no doubt helps when getting lean, but maybe not as much as what many have been led to believe in the past.
The good news is that the type of training I recommend is going to boost HGH. So you will get the side benefit of increased HGH, which certainly isn't a bad thing.
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