Burn the Fat, Feed the Muscle

Steady State Cardio 5 X More Effective Than HIIT? - Pt 4

2009-02-16T20:57:00.000-08:00

Continued from Part 3

The results: 3 times greater fat loss in the HIIT group

Even though the energy cost of the exercise performed in the ET group was twice as high as the HIIT group, the sum of the skinfolds (which reflects subcutaneous body fat) in the HIIT group was three times lower than the ET group.

So where did the “9 times greater fat loss” claim come from?

Well, there was a difference in energy cost between groups, so in order to show a comparison of fat loss relative to energy cost, Tremblay wrote,

“It appeared reasonable to correct changes in subcutaneous fat for the total cost of training. This was performed by expressing changes in subcutaneous skinfolds per megajoule of energy expended in each program.”

Translation: The subjects did not lose 9 times more body fat, in absolute terms. But hey, 3 times more fat loss? You’ll gladly take that, right?

Well hold on, because there’s more.

To be continued...

About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com.

Steady State Cardio 5 X More Effective Than HIIT? - Pt 3

2008-12-01T00:18:00.000-08:00

Continued from Part 2

In order to get to the bottom of this, you have to read the full text of the research paper and you have to look very closely at the results.

13 men and 14 women age 18 to 32 started the study. They were broken into two groups, a high intensity intermittent training program (HIIT) and a steady state training program which they referred to as endurance training (ET).

The ET group completed a 20 week steady state aerobic training program on a cycle ergometer 4 times a week for 30 minutes, later progressing to 5 times per week for 45 minutes. The initial intensity was 60% of maximal heart rate reserve, later increasing to 85%.

The HIIT group performed 25-30 minutes of continuous exercise at 70% of maximal heart rate reserve and they also progressively added 35 long and short interval training sessions over a period of 15 weeks. Short work intervals started at 10 then 15 bouts of 15 seconds, increasing to 30 seconds. Long intervals started at 5 bouts of 60 seconds, increasing to 90 seconds. Intensity and duration were progressively increased over the 15 week period.

To be continued...

About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com.

Steady State Cardio 5 X More Effective Than HIIT? - Pt 2

2008-11-27T18:05:00.000-08:00

Continued from Part 1

“There are lies, damned lies, and then there are statistics.”
- Mark Twain

In 1994, a study was published in the scientific journal Metabolism by Angelo Tremblay and his team from the Physical Activity Sciences Laboratory at Laval University in Quebec, Canada. Based on the results of this study, you hear personal trainers across the globe claiming that “HIIT burns 9 times more fat than steady state cardio.”

This claim has often been interpreted by the not so scientifically literate public as meaning something like this: If you burned 3 pounds of fat in 15 weeks on steady state cardio, you would now burn 27 pounds of fat in 15 weeks (3 lbs X 9 times better = 27 lbs).

Although it’s usually not stated as such, frankly, I think this is what some trainers want you to believe, because the programs that some trainers promote are based on convincing you of the vast superiority of HIIT and the “uselessness” of low intensity exercise.

Indeed, higher intensity exercise is more effective and time efficient than lower intensity exercise. The question is, how much more effective? There’s no evidence that the “9 times more fat loss” claim is true outside the specific context in which it was mentioned in this study.

To be continued...

About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com.

Steady State Cardio 5 X More Effective Than HIIT? - Pt 1

2008-11-25T16:10:00.000-08:00

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

High Intensity Interval Training, or HIIT for short, has been promoted as one of the most effective training methods ever to come down the pike, both for fat loss and for cardiovascular fitness. One of the most popular claims for HIIT is that it burns “9 times more fat” than conventional (steady state) cardio. This figure was extracted from a study performed by Angelo Tremblay at Laval University in 1994.

But what if I told you that HIIT has never been proven to be 9 times more effective than regular cardio… What if I told you that the same study actually shows that HIIT is 5 times less effective than steady state cardio??? Read on and see the proof for yourself.

To be continued...

About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com.

Bodybuilding Recipie - Curried Chicken

2008-11-18T19:11:00.000-08:00

Ingredients

5 oz. boneless raw chicken breast, diced
1/4 cup canned chicken broth, condensed
4 tsp. cornstarch
5 cup raw mushrooms, sliced/pieces
4 tsp. extra-virgin olive oil
2 cup red bell pepper, chopped (large pieces)
2 cup snow pea pods
1 cup plain, lowfat yogurt (12 g protein per 8 oz. serving)
2 tsp. curry powder.

Directions
Put 2 tsp. oil and diced chicken in a non-stick saute pan. Cook chicken until browned and done, then add chicken broth, yogurt, curry powder, and cornstarch, stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes.

While chicken is cooking, put 2 tsp oil, mushrooms, bell pepper, and snow peas into a second skillet. Cook until vegetables are tender. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken mixture.

Serves 2.

Nutritional Information
Calories (Per Serving): 373
Protein (g): 32
Carbohydrates (g): 35
Fat (g): 13
Carb - Protein - Fat % Ratio: 37% - 33% - 30%

Bodybuilding Recipie - Protein-Fortified Rice

2008-11-17T16:00:00.000-08:00

Ingredients

1/2 cup (50 g) raw broccoli, chopped or diced
1 small stalk (25 g) of raw celery, diced
6 egg whites
1 cup (100 g) sliced raw mushrooms
1/4 cup long-grain, raw, brown rice
1/3 cup water or broth
1/4 cup pace chunky salsa
2 tbsp. lite soy sauce
1 cup raw spinach
1/3 cup (50 g) grams raw onion, chopped
salt to taste

Directions
Lightly steam the broccoli to a crisp-tender texture. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked.

Add water/broth, soy sauce and rice and simmer until liquid has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with salsa.

This makes a very large meal for one. Or it can be split and served with a side dish.

Nutritional Information
Calories (Per Serving): 380
Protein (g): 33.1
Carbohydrates (g): 54
Fat (g): 1.8
Carb - Protein - Fat % Ratio: 59% - 36% - 4%

Supplement Spotlight - Carnitine

2008-11-16T16:14:00.000-08:00

This is an amino acid that promotes fat burning. But it doesn't do too good of a job. One of the fats that it does burn off is a good fat (triglycerides). Also gives mild energy boost.

Rating = *** (worth looking into)

Chocolate-Banana Protein Bars

2008-11-14T17:24:00.000-08:00

Ingredients

2 large, ripe bananas (about 300 g)
1 tsp. ground cinnamon
2 tbsp. unsweetened cocoa powder
3 large raw egg whites
4 oz. nonfat milk
2 1/2 cup (200 g) old-fashioned rolled oats
1/3 cup Splenda
1 tbsp. olive oil
60 g chocolate Designer Whey (or equivalent brand/flavor)

Directions
Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake at 300 F for 25 minutes or until firm. Let cool slightly before cutting.

We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein (e.g., 23 g protein per bar).

If you don’t want the fat, replace the oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture.

Makes 8 bars.

Nutritional Information
Calories (Per bar): 190
Protein (g): 11
Carbohydrates (g): 28
Fat (g): 4.6
Carb - Protein - Fat % Ratio: 57% - 22% - 21%

Supplement Spotlight - Amino Acids

2008-11-14T00:04:00.000-08:00

Amino Acids are basically proteins that are broken down into their basic building blocks. Amino Acids are very important factor in anabolism (the building of muscle tissues). They are essential, But if you already have a high protein diet you may not need these. Otherwise, a good choice.

Rating = *** Probably useful

Indonesian Chicken

2008-11-13T15:21:00.000-08:00

Ingredients

8 oz. boneless raw chicken breast, broilers or fryers
1 cup chopped raw onion
1/2 cup raw jalapeno peppers, thinly sliced
5 cup raw cabbage, shredded
2 cup raw red bell pepper, sliced
2 cup lowfat (1%) milk
4 tsp. cornstarch
5 tsp. extra virgin olive oil
6 cloves raw garlic, minced
2 tsp. peeled, raw ginger root, chopped fine
1 tsp. ground turmeric
1 tsp. dried coriander (cilantro, Chinese parsley)
1 tsp. curry powder

Directions
Combine onion, jalapeno pepper, spices, milk and chicken in a non-stick skillet. Poach (lightly simmer) until chicken is done.

Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. Add oil to a separate pan and cook cabbage and red peppers in oil until crisp-tender.

Divide cabbage between 2 plates and top with chicken and sauce.

Serve immediately. Serves 2.

Nutritional Information
Calories (Per Serving): 476
Protein (g): 39.5
Carbohydrates (g): 45
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 37% - 33% - 30%

Fat Burning Recipie - Ground Turkey Omelette

2008-11-12T20:34:00.000-08:00

Ingredients

8 large, fresh egg whites
2 large whole eggs
2 small, raw onions, diced
3 oz. ground, raw turkey
1 1/2 cups canned kidney beans, drained (any type)
1 cup chopped green bell peppers
1 cup chopped red bell peppers
1 cup raw mushrooms, sliced
3 tbsp. extra virgin olive oil
1 dash ground black pepper.
1 tsp. hot pepper sauce.
1 tsp. ground turmeric
3 cloves raw garlic, minced
1 tsp. worcestershire sauce

Directions
Saute’ turkey, vegetables and spices - except turmeric - in a non-stick skillet w/1 tsp olive oil until tender. In mixing bowl, whip the eggs, egg whites and turmeric together.

Pre-heat 2 tsp olive oil in a second skillet, then add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on plate, top with 1/2 of the turkey mixture, then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich.

Serve hot. Serves 2

Nutritional Information
Calories (Per Serving): 508
Protein (g): 42
Carbohydrates (g): 50.5
Fat (g): 17
Carb - Protein - Fat % Ratio: 39 % - 32% - 29%