30-minute workouts WORK.
Here’s proof that metabolic workouts of 30 minutes or less can burn up to 9X more fat than traditional exercise…
Schuenke MD, Mikat RP, McBride JM.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style resistance training session was put to the test. The result was a 38 hour increase in metabolism massive AFTERBURN.
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of short-burst, intense exercise, you’d still be burning calories from that workout while out at the movies on Saturday night.
Here’s another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added short burst intense exercise to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Now you already know that your diet is the #1 piece to the fat loss puzzle, but it’s nice to know that these metabolic-style workouts can give you more wiggle room.
here’s one more…
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
This study compared slow-go aerobic exercise to short burst intense resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of short-burst resistance training.
Plus, you won’t destroy your body with marathon workouts.
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