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when it comes down to high-intensity interval training every single second and every little percentage makes a huge difference so what I want to do in this video is I want to give you four drastic ways to improve your hit training ways that are gonna absolutely change how your body responds to hit but also change how your mind looks at hit hey if you haven’t already make sure you subscribe to this channel new videos every Tuesday Friday and Sunday at 7 a.m. Pacific time and hit that little bell icon to turn on notifications all right so where do we begin well first off let’s start with probably the most important thing doing hit properly and following the proper ratio what I mean by this is so many people out there do high-intensity interval training with the wrong ratio they focus on like a 1 to 1 ratio meaning they’ll do like 30 seconds of exercise and 30 seconds of recovery but here’s what we have to remember with hit to have it be effective you have to be focusing on the anaerobic system that means that you need to be pushing it to your absolute max to tap into that energy system what that means is that that 30 seconds activity needs to be as close to 100% of your max intensity as possible to the point where at 31 seconds you’d ultimately collapse now here’s the thing 30 seconds of rest is not going to give you enough recovery to do that again and again and again so a 1 to 1 ratio 30 seconds intensity and 30 seconds off just isn’t gonna cut it you need a longer rest so you need more like a 1 to 2 but realistically more preferably a 1 to 3 or 1 to 4 ratio of activity to recovery so we’re talking like 30 seconds of activity followed by 2 maybe even 2 and a half minutes of recovery whatever allows you to get the maximum effort during your interval that’s where the magic happens is during the time that you’re sprinting during the high-intensity portion not during the recovery if you’re keeping your heart rate elevated the whole time and not letting yourself recover you’re not even doing intervals you’re just doing high-intensity training and keeping your heart rate up all the time and that’s using more the aerobic system than anything else that is how you lose muscle not how you burn fat number 2 do it fasted you can do high-intensity interval training fasted let me first and foremost completely tell you that there is a lot of science now that is proving that you’re not gonna burn muscle if you train in a fasted state whether it’s weight training or high-intensity interval training you can just forget that and save the energy for something else but what we do have to remember is that if you’re doing Heinz is the interval training right like I mentioned in the first tip then all of this is going to apply in a fasted state you’re going to be able to burn a lot more fat and preserve your muscle you see what ends up happening is we use glycogen which is our stored energy in our muscles a lot of times when we’re doing hit now the cool thing is you have glycogen in your muscles whether you’re fasted or not so whether you just ate a pizza full of carbohydrates or whether you haven’t eaten in 10 hours you still have carbohydrates that are stored in your muscles that are ready for action when you do hit so don’t ever think that you need to eat to be able to have the energy to do your high-intensity interval training but I want you to look at something interesting you see if we actually look at the numbers with what happens when it comes to calories when we’re working out and doing activity it’s pretty interesting if you’re at 50 percent of your max heart rate for 30 minutes you’re gonna burn approximately 200 calories approximately 120 of those calories are gonna come from fat and approximately 80 calories are gonna come from carbohydrates if you’re training at 75 percent max intensity for 30 minutes you’re gonna burn 400 calories and you’re gonna have approximately 140 coming from fat and 260 coming from carbs so you’re burning more carbs at a higher intensity but you’re also burning more fat so let’s not get twisted up in the whole list versus hit game here at the end of the day hit is burning way more calories plain and simple so we can totally just talk about thermodynamics here and say that hit is ultimately gonna burn more fat just by way of calories in calories out but that’s not enough I want to talk about intra Maya cellular fats okay one study that was published in the Journal of physiology found that if you train in a fasted state you recruit what are called intra Maya cellular lipids fat molecules that are inside our muscles and you recruit them into the bloodstream to ultimately get burned so this study took a look at those that trained fasted and those that had food before it worked out they found that those that trained fasted ended up reducing the amount of fat that sits inside their muscles from 18% to 6% yeah we’re talking two-thirds of the overall fat that is sitting in the muscle gone that’s powerful and all in a fasted state all right the next one is something that you can consume I talked about algae all the time spirulina is one of the most powerful things that you can consume when it comes down to improving your ability to do hit and it all has to do with the fact that algae is grown through photosynthesis but also is highly oxygenated so when you consume algae forms like this your body has the ability to harness the energy in a very very easy way in fact there’s one study that was really really fascinating this study was published in the Journal of Medicine of science and sports exercise and it took a look at participants that were either given a placebo or were given spirulina okay and they had them go ahead and do exercise at seventy to seventy-five percent of their vo2 max and also at 95 percent of their vo2 max at the end of just four weeks they found the group that ended up taking spirulina had a massive increase in their time to fatigue we’re talking three minutes close to three minutes of an improvement on their time to fatigue they can go for that much longer compared to the other group but it didn’t stop there they found the spirulina group was able to decrease their carboxylation meaning they were able to decrease their dependability on cars for fuel and were able to increase the fat oxidation by almost eleven percent so they were able to increase the amount of fat that they burned while also improving their performance do the math better performance plus fat loss at the same time now when you consume spirulina if you get it in a true raw form like actually in its algae state you can harness all the power of this now you’ve seen my videos before where I’ve partnered up with SB 2 now SB 2 is a company that is the only one out there that can take spirulina and have it in a true food form they grow it in Israel in this completely hermetically sealed environment where they can harvest the algae without any additional pollutants or any additional factors so they can truly get the powerful effects of spirulina that can make you better at hit without all the garbage and nonsense and the variables so sp2 is pretty darn amazing I’ve partnered up with them on a lot of different things and I’m helping them out with a lot of research you can find them down in the description below and you can learn a little bit more about the research that we’re doing but also how spirulina can make a huge huge impact on your overall performance so please make sure you check them out in the description oh and one other thing normally if you’re consuming straight-up spirulina you’re gonna find that you can barely gag it down it’s that awful but when you look at a truly pure spirulina it doesn’t have that taste the problem is you can hardly ever find true pure algae that isn’t completely infiltrated with garbage from the environment okay next up let’s talk about plyometrics now plyometrics were huge in the 1990s and early 2000s but somewhere along the way they seem to just get less popular well here’s the thing plyometrics are really really awesome when it comes down to improving the effectiveness of your hit and let me explain why your muscle has this recoil strength right it has the ability to sort of expand and contract really really fast if we can increase the contractile strength in an explosive way we can increase our ability to get our heart rate up during our actual intervals this is a very very powerful thing something we want to take advantage of but don’t take my word for it here’s an awesome study this study was published in the Journal of applied physiology and nutrition and metabolism it took a look at two different groups well really three if you count the control it looked at a high-intensity interval training only group then it looked at a plyometric plus high-intensity interval training group and then a control group which did no exercise obviously the group that did no exercise didn’t have results so let’s not even factor them in so when we look at hit versus plyo plus hit the results are pretty interesting what they found is that both groups ended up having biochemical and fitness changes okay they ended up improving themselves from a fitness standpoint that’s kind of a given but what they did find is that the plyometric plus hit group ended up having a three percent increase in lean body mass what does that mean that means that the plyo plus hit group built muscle now remember we’re not talking about weight training here we’re talking about high intensity interval training plus some plyometrics and they actually built more muscle but then they also found there’s an 11 percent decrease in a glucose and a 24 percent decrease in overall leptin levels proving that they were burning fat and keeping insulin even lower and then additionally they found that there was an improvement in what is called the leptin to add in effect in ratio what this means is that the body was utilizing hormones to burn fat but the ratio of how many of those hormones were being used to how much fat was actually being burned was astronomical a 41 percent reduction in that ratio so that means that adding plyometrics to your hit just now and then can improve your body’s ability to utilize fat by way of hormones during your hit sessions and last but not least that was a pretty awesome 24% increase in jump squat that’s just kind of fun so there you have it for science back legit ways to improve your hip no nonsense no bro science just the real stuff backed by science that you can start doing it right and stop wasting their time I’ll see you in the next video
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Increase Fat Loss: 4 Ways to Improve HIIT Workouts- Thomas DeLauer… When it comes down to high intensity interval training, every single second and every little percentage makes a huge difference. So what I want to do in this video is I want to give you four drastic ways to improve your HIIT training, ways that are going to absolutely change how your body responds to HIIT, but also change how your mind looks at HIIT.
All right, so where do we begin? Well, first off, let’s start with probably the most important thing, doing HIIT properly and following the proper ratio. What I mean by this is so many people out there do high intensity interval training with the wrong ratio. They focus on like a 1:1 ratio, meaning they’ll do like 30 seconds of exercise and 30 seconds of recovery. But here’s what we have to remember. With HIIT, to have it be effective, you have to be focusing on the anaerobic system. That means that you need to be pushing it to your absolute max to tap into that energy system. What that means is that that 30 seconds activity needs to be as close to 100% of your max intensity as possible, to the point where at 31 seconds, you’d ultimately collapse.
Now, here’s the thing. 30 seconds of rest is not going to give you enough recovery to do that again and again and again. So a 1:1 ratio, 30 seconds intensity and 30 seconds off, just isn’t going to cut it. You need a longer rest, so you need more like a 1:2, but realistically, more preferably, a 1:3 or 1:4 ratio of activity to recovery. So we’re talking like 30 seconds of activity, following by two, maybe even two and a half minutes of recovery, whatever allows you to get the maximum effort during your interval. That’s where the magic happens, is during the time that you’re sprinting, during the high-intensity portion. Not during the recovery.
If you’re keeping your heart rate elevated the whole time, and not letting yourself recover, you’re not even doing intervals, you’re just doing high-intensity training and keeping your heart rate up all the time, and that’s using more of the aerobic system than anything else. That is how you lose muscle, not how you burn fat.
Number two, do it fasted. You can do high intensity interval training fasted. Let me first and foremost completely tell you that there is a lot of science now that is proving that you’re not going to burn muscle if you train in a fasted state.
1) Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans. (15, April). Retrieved from
2) Hormone-sensitive lipase – an overview | ScienceDirect Topics. (n.d.). Retrieved from
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4) Sztalryd C and Kraemer FB. (n.d.). Regulation of hormone-sensitive lipase during fasting. – PubMed – NCBI. Retrieved from
5) Spirulina in Clinical Practice: Evidence-Based Human Applications. (n.d.). Retrieved from
6) Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. (n.d.). Retrieved from
7) Miczke A , et al. (n.d.). Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, pl… – PubMed – NCBI. Retrieved from
8) Kalafati M , et al. (n.d.). Ergogenic and antioxidant effects of spirulina supplementation in humans. – PubMed – NCBI. Retrieved from
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11) Racil G , et al. (n.d.). Plyometric exercise combined with high-intensity interval training improves metabolic abnormalities in young obese females more so than interval tr… – PubMed – NCBI. Retrieved from 7