Hot Topics

Science of Fat Loss- 3rd Unit

Steve August 2, 2014

I’ve knocked out the first two real and proven components of sustainable fat loss in recent blogs: Strength Training and Sound Nutrition.  I’m proud to bring these simple applications to the surface along with the final two pieces in accomplishing all fat and weight loss goals.  This blog will focus on a serious fat burner, it’s time to H.I.I.T. it!

Treadmill HIITH.I.I.T. (High Intensity Interval Training)-

It was once believed that “steady state” cardio was superior for fat loss because relatively more fat was being used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower.

A primary reason for high importance to High Intensity Interval Training lies within its ability to keep you burning fat long after you leave the gym.  Your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to Normal. The result is that your metabolism is revved for hours after you leave the gym. Experienced trainers refer to this phenomenon as Excess Post-exercise Oxygen Consumption or EPOC. The greatest way to use this strategy to your advantage is to make short, intense exercise bouts of activity a regular piece of your workout regimen. Implement H.I.I.T. directly within or at the end of your workouts, no matter if you are doing a total body or a resistance concentrated body part. Truth is that you may only burn around 100 to 150 calories within a 10-15 minute H.I.I.T session; it is the after burn 24-36 hours post H.I.I.T that creates the metabolic change that leads to fat burn. For maximum fat loss implement H.I.I.T training 3 to 4 times per week.

Time your intervals

Time your intervals

Some examples of H.I.I.T. are:  Sprinting for 30 seconds, then walking for 60 seconds (or select any of your favorite cardio machines to perform intervals) for a set duration of time e.g. 5 to 15 minutes.  Short intense 30 to 60 second intervals of Jump Rope, Mountain Climbers, Burpees, High Knees, etc. folded right into your regular workout program.  Even high speed light weight training can constitute as H.I.I.T. under safe conditions.  Ultimately H.I.I.T. can be used both anaerobically (with weight resistance) and aerobically with cardiovascular movements.


These Sciences of Fat Loss components couldn’t be conveyed in it’s complete state without the collaboration of research and development from my fellow fitness enthusiasts:

Dr.Raven Oscar Flores PhD ,CSCS, Kinesiology ,Certified Strength and Conditioning Specialist, ISSA PT

Nicholas David Bardi, NPTI PT


In honor of safe and effective Fat Burn,

Coach Steve


Comments are closed.