This study is going to help you increase post-exercise calorie afterburn by 450%.
Italian researchers compared what they called “High Intensity Interval Resistance Training” (HIRT) against traditional resistance training.
(Reference: J Transl Med. 2012 Nov 24;10:237.)
In the traditional resistance training group, subjects performed a 62 minute workout consisting of 4 sets to failure of 8 exercises. Each exercise was done at 75% 1 RM.
The HIRT group performed a shorter, 32 minute workout that consisted of only 3 sets per exercise of leg press, chest press, and pull-downs at 85% 1RM followed by two “rest-pause-sets”.
Results showed that the traditional workout lasted must longer, and total lifting volume was 17,000 lbs. But blood lactate reached only 5.1 mmol/L. And most important, they recorded a 22-hour afterburn of only a 5% increase (total of 98 calories).
In the HIRT group, the workout was shorter, and total lifting volume was exactly half of the traditional workout (8,500 lbs). However, the increased intensity and combination of rest-pause training led to a much greater elevation in blood lactate (10.5 mmol/L) after training.
And more importantly, the HIRT group had a MASSIVE 22-hour afterburn of 452 extra calories (a 24% increase in metabolism).
The scientists concluded that HIRT training allowed subjects to do half the lifting volume in half the time but still increased afterburn by whopping 450% more than a traditional lifting workout.
That’s an incredible response from a short, burst workout that only lasted about a half-hour.
By elevating post-exercise metabolism by 450% more than traditional lifting workouts (and probably even more than boring cardio), men and women are able to lose 20, 30, and even 40 pounds of fat in just 12 weeks.
Plus, the afterburn helps you lose that pesky 5-8 pounds of stubborn belly fat thanks to the massive increases in their post-exercise metabolism from our short, burst workouts.
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