Exercise Intensity and fat loss

While I was doing my Masters’ degree, I realized that our research was comparable to the Formula 1. F1 technology is 10 years ahead of our cars. And our research results would influence the public’s approach to fitness 10 years later.

So it is about time that we stop thinking that slow continuous cardio is the best strategy to lose body fat. Research from the 80s taught us about the “fat burn” zone. While it is true that we burn more fat than carbohydrates at lower intensities, it is still not the best approach. We will soon learn that you need to maximize fat burn post-exercise.

A study from 1994, in the journal Metabolism, investigated the effects of exercise intensity and fat loss. They compared high intensity (HI) and regular endurance (E) training over a 20-week period.

The results? Even though the E group burned twice as many calories during the exercise sessions, the HI group lost more body fat. How’s that possible? One of the explanations is that HI exercise favours a greater body fat utilization after exercise. This is why I suggest that HI exercise should be the base of your fat loss plan. Just be reasonable and don’t start too crazy. Challenge yourself and increase gradually.