Tuesday

This exercise boosts your metabolism for 38 hours (3 studies)

If you've been following my newsletters for a while, then you know that SHORT, intense exercise is by far the best fat-burning exercise you can perform...

In fact, it's been proven to result in up to NINE times faster fat loss... and here are a few research studies that show just how powerful it is compared to long slow cardio...

Keep in mind that intensity is relative to each person's current fitness level... so "short and intense" can mean something totally different to someone who is possibly older and/or out of shape, compared to someone who is already in good shape.
                             
                                                           
The Research on SHORT, intense workouts:

As mentioned in several previous articles, "slow and long" cardio is OLD news and extremely ineffective when compared to short-burst intense exercise, and here are a few of studies to support this that my colleague Alwyn Cosgrove passed along:

Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

In this study a 30-minute circuit style resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.

Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of short-burst, intense exercise, you’d still be burning extra calories from that workout (above and beyond your normal metabolic rate) while out at the movies on Saturday night.

Here’s another study:

Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

This study showed that those who added short burst intense exercise to a reduced calorie diet burned up to 44% more fat than those who dieted alone.

Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, short burst intense workouts can really take your results to a whole new level.

And here’s one more:

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

This study compared “slow and long” aerobic exercise to short burst intense resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).

In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased their overall metabolic rate.

THAT’S the power of short-burst resistance training, and it doesn't require as much work as you might think.  In fact, in terms of duration of exercise each week, this method is no more than 90 minutes of exercise in an ENTIRE week, as opposed to some people who you see pumping away laboriously on treadmills and exercise bikes for 90 minutes per day, totally wasting their time, as their body never seems to change.

My friend and colleague Steve Holman is an expert in this area and shows you exactly how to put this method to use here:

=> EXACTLY how to perform short-burst workouts for 38-HOUR boosted fat-burning


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer


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