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HIIT Sheds 25% Intra-Bellyfat in 32 Workouts - Despite T2DM & W/Out Dieting! Plus: Always 'Add Weights' When Dieting

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High-intensity interval training (HIIT) sheds significantly more belly fat over (-10% vs. 0%) and under (-25% vs. +10%) female abs than isocaloric medium intensity steady state exercise aka MICT. Losing 25% of visceral fat without dieting  and with only two workouts per week (16 weeks x 2 workouts = 32 workouts total)? That sounds like straight from a 'spam ad' on Facebook, right? Well, it is based on scientific evidence, though... evidence from a study in Diabetes & Metabolism  that tested the effects of a very manageable high-intensity interval training regimen (2 x 20 min per week) on abdominal fat mass in postmenopausal women with type 2 diabetes (Maillard. 2016).c Ok, I have to admit that's different from both, (a) the athletes in the second study that made it into today's SuppVersity short news (the one about maximal fat oxidation) and (b) the average SuppVersity  readers, but knowing the exact protocol, which is different from much (if not everything) y...
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Endurance Training ↔ Overtraining & Muscle Loss? Run to Exhaustion & Sympathetic, Medium Intensity Steady State & Parasympathetic, HIIT-Like Training & No Overtraining

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HIIT-like 400m sprinting is exhausting, but unlike running to exhaustion and medium intensity steady state cardio it's not going to mess up your nervous system. Not one but two recent studies confirm what many of us have experienced first hand: Endurance training - specifically during a cut - is a double-edged sword. On the one hand, it's a neat way to augment the energy deficit, when you're dieting and maintain in a eucaloric state, when you're not. On the other hand, however, even moderate endurance training can alter the sympathetic and parasympathetic balance and thus create an imbalance that is characteristic of any form of overtraining. Speaking of overtraining: As a SuppVersity reader you should actually be aware of the fact that scientists distinguish two different types of overtraining : Sympathetic and parasympathetic overtraining You can learn more about HIIT , which appears to be less overtraining prone than MISS. Never Train To Burn Calories! ...
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"Go Hard or Go Home?" Study Reveals Different Anabolic Signalling in Response to "Heavy" vs. "Medium" Intensity Leg Extensions at Different Times Under Tension

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Working out ain't child's play, right? "Go Heavy or Go Home!" this is the mantra of true champions, but is it also the mantra of skeptical scientists? I guess, it's important to say this first: The results of the study Daniil V. Popov et al. conducted at the Institute of Biomedical problems of Russian Academy of Sciences in Moscow need to be interpreted to have any relevance in terms of the question all of you keep asking yourselves: "What is the best training intensity to make fabulous gains?" The data the Russian researchers offer is acute, not chronic. It's not based on muscle size measurements, but on the measurement of anabolic signalling proteins and the expression of MyoD, IGF-1, myostatin & co. We know that all of them are involved in the process of skeletal muscle hypertrophy, but even if all of them are elevated, this is not identical to muscle size increases as you would measure them in a long(er)-term study. Learn more about e...
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Continuous Exercise But Not High Intensity Interval Training Improves Fat Distribution in Overweight Adults - Really!?

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Sled pulling in the sand?! For someone with her height, but twice or thrice the weight with a primary on fat loss, on the other hand, it's suboptimal. "HIIT", about a year ago this was the buzzword in the health and fitness industry. Doing anything but "hiiting it hard" was thought to be a waste of time and the acronym "LISS" [Light Intensity Steady State] became synonymous with "lose" as in loser. As a SuppVersity reader you're immune against hype and constant overgenerealization. You are aware of the "specificity principle", and the usefulness of all type of exercise. And you know that there is a place and time for each form of cardio training: Light, moderate and high intensity (interval) training. Speaking of cardio,... ... if your main concern really is your myocardium (=the large heart muscle), what type of exercise do you have to perform then? Right! "CARDIO" = Light exercise as a replacement for the d...
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Medium Intensity Interval Training (MIIT) Increases Fitness of Overweight Sedentary Women Slower, But Eventually Just As Effectively as HIIT. Neither Cuts Fat / Body Weight

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It does not always have to be "all out", but 70% is probably the minimum for intervals - esp. for the non-obese. If you know all SuppVersity articles by heart, the name Astorino may ring a bell. I mentioned a previous study by Todd A. Astorino in my 2012 article "Are You Still Burning Calories or Already Losing Fat? Study Shows: 5x15 Min HIIT Reduce Body Fat & Improve Fitness Twice as Effectively as 5x40min of Classic Cardio" ( read more ). In their most recent study, the researchers from the Department of Kinesiology at the California State University took another look at HIIT exercise for the average female US citizen, to be precise. And the observation they made is actually quite astonishing. MIIT vs. HIIT: Can both be equally effective? In this group of healthy sedentary (<1h/week of regular physical activity) women (n=30; age 18-40; BMI >35kg/m²) it did effectively not make a difference, whether the participants trained at a high or medium int...
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