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  1. #1
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    Tabata Protocol/HIIT and Fat Loss

    High intensity interval training has been suggested to be better than longer duration moderate intensity training for fat loss.

    I'm assuming the way cardio promotes fat loss is by creating a caloric deficit.

    What I don't understand is if you burn significantly less calories in a 15 minute HIIT session than you burn in a 40-60 minute moderate intensity session and considering that the EPOC is 14% at best, then how is HIIT better? A Tabata Protocol session is even shorter at 4 minutes, yet it is also promoted as a great fat loss tool.

    What else am I missing to see that make HIIT and Tabata Protocol great for fat loss?
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    Registered User rainieravesouth's Avatar
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    Alan Aragon says a combination is best.

    so you might want to mix it up to get the best results. LISS, moderate intensity, HIIT.

    i believe as long as you're doing cardio, you'll be fine. afterall, the main purpose for cardio is for heart health. burning calories is an added bonus. diet is key in burning fat.
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    Originally Posted by sni2pal View Post
    High intensity interval training has been suggested to be better than longer duration moderate intensity training for fat loss.

    I'm assuming the way cardio promotes fat loss is by creating a caloric deficit.

    What I don't understand is if you burn significantly less calories in a 15 minute HIIT session than you burn in a 40-60 minute moderate intensity session and considering that the EPOC is 14% at best, then how is HIIT better? A Tabata Protocol session is even shorter at 4 minutes, yet it is also promoted as a great fat loss tool.

    What else am I missing to see that make HIIT and Tabata Protocol great for fat loss?
    Sir, if u do HIIT correctly, it will burn more calories then a low or moderate cardio workout. The reason is your body adjusts itself during a low or moderate cardio workout and goes to whats called a steady state and tries very hard to conserve calories. this is why hiit is best because it avoids this and yes u can burn more calories and fat.
    We have forty million reasons for failure, but not a single excuse.

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    Registered User bcrank's Avatar
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    Originally Posted by sni2pal View Post
    High intensity interval training has been suggested to be better than longer duration moderate intensity training for fat loss.

    I'm assuming the way cardio promotes fat loss is by creating a caloric deficit.

    What I don't understand is if you burn significantly less calories in a 15 minute HIIT session than you burn in a 40-60 minute moderate intensity session and considering that the EPOC is 14% at best, then how is HIIT better? A Tabata Protocol session is even shorter at 4 minutes, yet it is also promoted as a great fat loss tool.

    What else am I missing to see that make HIIT and Tabata Protocol great for fat loss?
    you are missing what most people miss when it comes to exercise especially on these boards........that is people think its a math equation of this is 14% better than this, and that macro is better than this......all it comes down to is find what works for you and do it consistently there is no perfect exercise or food combo its just what works for the individual
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    Slowly getting bigger!! dkemano42's Avatar
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    Originally Posted by sni2pal View Post
    What else am I missing to see that make HIIT and Tabata Protocol great for fat loss?
    One of the biggest differences is that with HIIT and Tabata you continue to burn calories for a few hours after you are done, whereas with LISS once you are done you stop burning calories....I believe that in fact it all about evens out and like the other posters said you should have a good mix of HIIT and LISS in your routine. One of the other differences I believe is that with HIIT and Tabata you are hitting different muscle fiber types that with LISS. With LISS you are hitting slow twitch muscles and with the other 2 you are activating fast twitch.

    DK
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    Originally Posted by bcrank View Post
    you are missing what most people miss when it comes to exercise especially on these boards........that is people think its a math equation of this is 14% better than this, and that macro is better than this......all it comes down to is find what works for you and do it consistently there is no perfect exercise or food combo its just what works for the individual
    so true. reps.

    people are so worried about the little things it hampers their performance. #3 in my sig. Paralysis by Analysis.
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  7. #7
    Registered User bcrank's Avatar
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    Originally Posted by rainieravesouth View Post
    so true. reps.

    people are so worried about the little things it hampers their performance. #3 in my sig. Paralysis by Analysis.
    thanks i really laugh at all the stuff i read on here people waste so much time and energy looking into the smallest details and researching scientific studies........become your own science project cuz u r the only one who's performance u shud care about
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  8. #8
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    Originally Posted by 804wtlifter View Post
    Sir, if u do HIIT correctly, it will burn more calories then a low or moderate cardio workout. The reason is your body adjusts itself during a low or moderate cardio workout and goes to whats called a steady state and tries very hard to conserve calories. this is why hiit is best because it avoids this and yes u can burn more calories and fat.
    So, you are saying that a 15 minute HIIT session has to burn as much calories as a 60 minute 70-80% max HR session?
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    wow, I just looked up the Tabata method. That seems INTENSE!!! I don't know if I would want to try to do that. End up passing out with 35 pounds in each hand and land on my head lol.
    "Do what others won't today, so you can have what others can't tomorrow."
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    Originally Posted by bcrank View Post
    you are missing what most people miss when it comes to exercise especially on these boards........that is people think its a math equation of this is 14% better than this, and that macro is better than this......all it comes down to is find what works for you and do it consistently there is no perfect exercise or food combo its just what works for the individual

    Please, try to explain to me how a 4 minute Tabata Protocol can be superior to a 60 minute moderate intensity session for the purpose of fat loss for any individual.
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  11. #11
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    Originally Posted by dkemano42 View Post
    One of the biggest differences is that with HIIT and Tabata you continue to burn calories for a few hours after you are done, whereas with LISS once you are done you stop burning calories....I believe that in fact it all about evens out and like the other posters said you should have a good mix of HIIT and LISS in your routine. One of the other differences I believe is that with HIIT and Tabata you are hitting different muscle fiber types that with LISS. With LISS you are hitting slow twitch muscles and with the other 2 you are activating fast twitch.

    DK

    Yes, but the thing is that the afterburn is negligible. It is 14% of what you burned during your workout at best.
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    Registered User kulzor's Avatar
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    I looked at what everyone was saying "on both sides of the fence" as well, and finally said "screw it, I'm doing 'em both." I changed my workouts to do both LISS and HIIT most days of the week (LISS early morning, HIIT late afternoon).

    It seems to have given my weight loss a kick in the backside nicely.
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    Originally Posted by sni2pal View Post
    Please, try to explain to me how a 4 minute Tabata Protocol can be superior to a 60 minute moderate intensity session for the purpose of fat loss for any individual.
    Calories wise, yes, but LISS target fat storage.

    In the end its crazy debate of which is better, but like someone on top stated, mix it up!
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    tabata is more for muscular endurance i believe, rather than cardio. it helps you increase your ability to withstand the "pain" from the lactic acid buildup
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    Originally Posted by rainieravesouth View Post
    tabata is more for muscular endurance i believe, rather than cardio. it helps you increase your ability to withstand the "pain" from the lactic acid buildup
    pain is an understatement. the bike and stairs have earned a new respect with tabatas.....
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    Originally Posted by sni2pal View Post
    High intensity interval training has been suggested to be better than longer duration moderate intensity training for fat loss.

    I'm assuming the way cardio promotes fat loss is by creating a caloric deficit.

    What I don't understand is if you burn significantly less calories in a 15 minute HIIT session than you burn in a 40-60 minute moderate intensity session and considering that the EPOC is 14% at best, then how is HIIT better? A Tabata Protocol session is even shorter at 4 minutes, yet it is also promoted as a great fat loss tool.

    What else am I missing to see that make HIIT and Tabata Protocol great for fat loss?
    For people who are already quite lean, and if that's you in your avatar, you most likely fall into that category, HIIT and Tabata when done properly trigger hormonal responses that can help mobilize the stubborn fat.

    But factor in that most folks don't do either properly, they don't really get the benefits. Example: the only way to do tabata correctly to get the benefits is while sitting on a bike. There's just no other way to achieve the intensity required to stimulate the hormonal responses the tabata protocol is known for, because the legs could never support the body during the effort. The guys doing squats and using dumbells are hurting, no doubt, but they're not achieving the same intensity and level of fatigue, which is a whole new level of hurt.
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    That, and you can probably attribute the weakness from the squats from just being lightheaded due to the motion. I'm on my second day of TABATA on the elliptical. I was doing HIIT for a month or so on the treadmill, but I'm trying to fix my back problem makes it hard to sustain after 5-6 intervals. TABATA on elliptical gives no back problems, but my front quads are giving out before my heart does. I'm going to try the bike tomorrow and hopefully get some result pics in the future.
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