What is burst training? Well, it can burn belly fat fast and involves exercising 90-100% of your maximum effort for 30-60 seconds to burn your body’s stored sugar (glycogen), followed by 30- 60 seconds low impact for healing.
This causes your body to burn fat over the next 36 hours to replace your body’s stores of vital energy (glycogen). You only need to do 4-6 sets of 30-60 seconds 3 times a week to see noticeable changes and improvement. A lot isn’t always better, make sure you have days off.
Here’s the #1 mistake people make in gyms today. This error has important consequences, such as
– make you age faster
– the breakdown of your joints
– It pushes your body to store fat instead of burning it.
– your hormones are out of balance.
The number one mistake is doing too much cardio. Most people who want to burn fat and lose weight mistakenly think that the best way to get results is to go to the gym and do traditional aerobic exercise, such as jogging. on the treadmill. But new research proves that long-term cardiovascular exercise is NOT the fastest way to burn fat and lose weight.
If you spend hours on the treadmill without seeing results, it’s because prolonged cardiovascular exercise can lower testosterone and raise your levels of stress hormones such as cortisol. Increased cortisol levels can stimulate appetite, increase fat storage, and slow or inhibit recovery after exercise. A study published in Psychoneuroendocrinology found high levels of cortisol over a long period of time in aerobic endurance athletes. The researchers tested the hair cortisol levels of 304 endurance athletes (runners, cyclists and triathletes) and compared them to non -athletes. The results showed higher cortisol levels with a higher amount of training. The Journal of Sports Sciences found that long periods of aerobic exercise increase oxidative stress, which leads to chronic inflammation.
So what is the number 1 exercise to burn fat fast?
If you want fast results without the negative effects of cardiovascular exercise, your best option is burst training. Burst training (also called interval training) combines short, high-intensity burst exercise with slow recovery periods, repeated over the same exercise session. Burst training is performed at 85-100% of the highest heart rate, rather than 50-70% for moderate endurance activity.
Exercise techniques similar to burst training include high-intensity interval training (HIIT) and the Tabata method. With burst training and other interval training variations, you get the same cardiovascular benefits as endurance exercise, but without the negative side effects. In addition, burst training is the fastest way to lose weight and burn fat fast *.
Explosion training: train like a sprinter rather than a marathon runner.
One of the main benefits of blast training is that it can be done in the comfort of your home with no or little equipment. A quick example of explosive training is going on an athletics track, walking around corners, and running straight. You can also ride an exercise bike and pedal vigorously for 20 seconds, then pedal slowly for 20 seconds, and repeat this cycle for 10 to 40 minutes. Burst (or interval) training does not have to be new. Elite athletes and Olympians know this secret to exercise and have practiced interval training for years. Research has proven that anyone, not just elite athletes, can interval training and achieve amazing results, regardless of your experience or level of health.
Lose three times more fat than endurance exercise
Research has shown that burst (interval) cardio can burn three times more body fat than moderate cardio. The researchers studied the two groups and found that the group that performed an eight-second sprint on a bicycle, followed by 12 seconds of light exercise for 20 minutes, lost three. twice as fat as other women, who exercise regularly, constantly. walk for 40 minutes. The reason explosion training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body not to burn a lot of fat during exercise, but after exercise your metabolism will stay high and continue to burn fat for the next 24-48 hours!
In addition, chemicals called catecholamines are produced, which help burn a lot of fat. Which will lead to more fat oxidation and greater weight loss. The women in the study lost the most weight in the legs and thighs. Another study, published in the Journal of Applied Physiology in April 2007, looked at eight different women in their twenties. They were asked to cycle for 10 sets of four -minute intense running, followed by a two -minute rest. After two weeks, the amount of fat burned increased by 36% and their cardiovascular fitness improved by 13%.
What is burst training?
1. Strength/resistance training
The main hormonal response due to strength and resistance training is an increase in human growth hormone levels. This hormone is essential for fat mobilization. It also signals the presence of enzymes that burn fat and help build muscle mass. Human growth hormone levels are highest during sleep, in direct proportion to the intensity of exercise during your workout.
Strength training can improve your glucose tolerance and increase insulin receptor sensitivity. It will help your body become a fat burner, rather than a sugar burner. This type of exercise also creates a greater metabolic afterburn than aerobic training, while increasing lean muscle mass, bone density, and metabolism.
2. Cardio/aerobic training
Cardio and aerobic training has many advantages, but also many disadvantages. Cardio training lowers resting heart and blood pressure, rejuvenates the brain by increasing brain circulation, and aids detoxification by stimulating the lymphatic system. But long-distance cardio training can lower testosterone levels, lower the immune system after exercise, and raise stress hormone (cortisol) levels. Increased cortisol levels can stimulate appetite, increase fat storage, and slow or inhibit recovery after exercise.
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