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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03-25-2009, 03:45 PM #1
Tabata Protocol/HIIT and Fat Loss
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03-25-2009, 03:56 PM #2
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.- Rep "super stupid jeans" pics on sight
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03-25-2009, 03:57 PM #3
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.
Nutrition expert. If you have any questions PM.
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03-25-2009, 04:02 PM #4
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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03-25-2009, 04:03 PM #5
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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"After all is said and done, a lot more will have been said than done will have been done!"
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03-25-2009, 04:03 PM #6
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03-25-2009, 04:11 PM #7
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03-25-2009, 04:13 PM #8
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03-25-2009, 05:20 PM #9
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03-25-2009, 05:30 PM #10
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03-25-2009, 05:32 PM #11
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03-26-2009, 05:43 AM #12
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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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03-26-2009, 06:43 AM #13
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03-26-2009, 08:45 AM #14
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03-28-2009, 09:31 PM #15
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03-28-2009, 10:27 PM #16
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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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03-30-2009, 10:52 AM #17
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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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