So you want to burn body fat the most efficient, natural, and fastest way??

I have seen a bunch of threads scattered around GC saying they want to lose weight and want different approaches on how to do it. For those of you that aren't much of athletes this program has two beginner levels. This is the best possible way to burn body fat. High Intensity Interval Training (HIIT) is a specific type of interval training routine. It is mostly used for individuals trying to lose weight. It has a number of distinct goals and differences which make it unique.

The first difference is in time, excluding warm ups and warm downs last no longer than 20 minutes. This may seem like a very short space of time but believe me; if you do the workout correctly you will be exhausted by the end of it. The goal of HIIT is to hold an anaerobic state for a long cumulative time. (Anaerobic exercise is where the body is exercising at such a rate that the blood stream cannot supply oxygen to muscles fast enough.) It’s designed with rest intervals to allow you to sprint harder for longer.


If you want to learn more than what I put, because I left a lot out to avoid making this thread a huge wall of text, go to this link: What is High Intensity Interval Training

There are two different types of the workouts, 30 second HIIT training workouts and 60 second HIIT training workouts.

Here are links of the workouts broken out onto a bar graphs for you to print off and use to make sure your doing it right. Make sure you read above the graphs about what you will be doing so you follow the directions.

30 Second Workout (Beginner-Advanced): HIIT Workouts: 30 Second Training Intervals
60 Second Workout (Beginner-Advanced): HIIt Training: 60 Second Hiit Workout Intervals



So that's it. I recommend this program because it simply kicks your ass and does burn a ton of fat, if you do go as hard as you personally can and sprint as hard as you personally can without letting up. This method is the best for fat burning because simply put hard sprinting burns nothing but stored fat.

''If you are aiming at training above your lactate threshold you need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning. If you are fit and are not getting to this point in the sprint intervals, don’t save yourself for later, give it all up front, go harder and then try and survive through the rest of the workout.''

Go for it blades looking to lose weight, you can do it! And remember it's only twenty or so minutes. You might be able to move right on up through the stages if you go at it for long enough.

hill sprints are the best cardio\fat burning exersize there is, we do ALOT of these at my gym.
those along with whatever muscle toning(hoping its body weight;))will have you in better muscle\cardio shape than any other method.
drink ALOT of water and eat organic and healthy.

You need to put more emphasis on diet. HIIT WILL NOT accomplish anything without a proper diet when trying to lose fat and you will be wasting your time, except maybe you'll become more conditioned, trust me on this.

If you want to lose fat, do the workout the OP did and follow these guidelines:
-1g of protein / lb of body weight
-at least 1 gallon of water per day
-eat vegetables and essential fatty acids
-use a calorie deficit, 2500 or so and take it from there, if adjustments need be made then make them based on your results, healthy range of fat loss per week = 1-2lbs and not above 3, adjust accordingly meaning more than that = more calories, less than that = less calories.
-workout with weights properly, with a good routine no less than 3 days a week


Follow those rules and you will lose bodyfat. If you don't, you'll lose muscle and after you lose the weight you will get that skinny fat look.
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Did you read the title?

If so, how should I put more emphasis on diet? Obviously eat healthy, have a good protein based diet, and drink lots of water to not pack on pounds but this is just a way or method to lose weight, not a dietary thread to go along with it, thats a very broad topic that varies for different people that I don't want to clutter the thread with.

It's to show you how to burn unwanted fat not dietary advice to not pack on more of it all over again haha.

To Chronic, yes adding a slope with sprinting would help, it would make it more difficult... I figured that if they thought this was too easy they would add in a challenge such as a slope or steep hill to train with, or advance to another level.

Sorry if I pissed anyone off by showing a great fat burning training method to help chubby people out who feel that they have no hope to lose their love handles anytime soon haha.

Edited by iPwnF00lz, 18 July 2009 - 09:02 PM.

Did you read the title?

If so, how should I put more emphasis on diet? Obviously eat healthy, have a good protein based diet, and drink lots of water to not pack on pounds but this is just a way or method to lose weight, not a dietary thread to go along with it, thats a very broad topic that varies for different people that I don't want to clutter the thread with.

It's to show you how to burn unwanted fat not dietary advice to not pack on more of it all over again haha.

To Chronic, yes adding a slope with sprinting would help, it would make it more difficult... I figured that if they thought this was too easy they would add in a challenge such as a slope or steep hill to train with, or advance to another level.

Sorry if I pissed anyone off by showing a great fat burning training method to help chubby people out who feel that they have no hope to lose their love handles anytime soon haha.

The fact of the matter is running won't burn fat without the right diet. Also, eating healthy isn't as 'obvious' as you think it is. You don't burn fat by just running, you burn fat by diet. Cardio is miniscule compared to diet.

This seems to be for fit people who want to slim down, not fat people who need to lose weight. Cashews is correct that a change in diet is better for them

I'm not saying that this isn't a great method, but it's more for people who want to drop that extra 5-7lbs so their abs show more not the 50lb overweight person

I used to run it with a friend of mine to help him lose weight and he ended up losing thirty pounds after maintaining a smarter diet.
Okay so then both are essencial for each other, proper diet is necessary to achive protein to replenish or repair the muscles and to stop adding access fat. And without it your training could be pointless. Agreed?

I used to run it with a friend of mine to help him lose weight and he ended up losing thirty pounds after maintaining a smarter diet.
Okay so then both are essencial for each other, proper diet is necessary to achive protein to replenish or repair the muscles and to stop adding access fat. And without it your training could be pointless. Agreed?

Agreed.

HIIT for the one...especially if one is looking to preserve muscle mass.

I also recommend complexes as a form of anaerobic work to lose bodyfat.

so you want to burn body fat the most efficient, natural, and fastest way??

sex

^^