Method you should add to your daily routine to lose over a stone
Rapid weight loss 'becoming much more accepted' says Mosley
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When it comes to losing weight, experts advise starting with two different methods – diet and exercise. The latter has been deemed “very helpful” for shedding the pounds and maintaining the loss, but one exercise strategy in particular has been found to be “more effective” than doing lots of cardio training.
Any form of exercise can increase fat metabolism and how many calories a person burns in a day but when it comes to fat burning, high-intensity interval training (HIIT) can burn more of it.
HIIT forces the body to use energy from fat as opposed to carbs, making it lose fat more efficiently.
A study that was recently published in the British Journal of Sports Medicine, found that this form of exercise “increases fat burning more than aerobic exercise”, which is “good news” for people wanting to lose weight fast.
HIIT training can be done in quick, short bursts, therefore can save a lot of time for those who are on a tight schedule.
Researchers explained that HIIT has many benefits not just during the sessions themselves, but by increasing fat burning during other physical and daily activities, too.
They explained: “Engaging in HIIT can improve burning fat, with larger effects expected for longer training regimens and individuals with overweight/obesity.”
They added that fat metabolism “will improve after only four weeks of HIIT”, and it will “continue to improve over time”.
And the exercise method can be “important” for enhancing metabolic health and managing obesity.
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While people could also improve their fat metabolism by engaging in aerobic exercise, this would require a much higher time commitment, and the “improvements would be smaller”.
Study author Professor Zeljko Pedisic, from the Institute for Health and Sport, Victoria University, Melbourne, urged: “If that stubborn body fat isn’t going away, consider adding HIIT to your exercise routine.”
This study looked at results from 18 controlled intervention trials on the effects of HIIT on the rate of fat burning during exercise.
It examined a total of 511 adult participants who were split into three control groups, who either engaged in either supervised HIIT, moderate-intensity aerobic exercise or didn’t exercise at all.
In almost all of the studies, participants engaged in three HIIT sessions per week from two to 14 weeks.
After 12 weeks of HIIT, each minute of physical activity burned around 0.13 grams of fat.
The current exercise guidelines recommend people take part in 150 minutes of aerobic activity per week, but if they try out HIIT training, the experts suggest they could burn around another 1.5 stone (10kg) of additional fat over a decade.
Professor Pedisic added: “According to the recent Worldwide Survey of Fitness Trends, HIIT is among the most popular types of workouts.
“If you are not already doing it, maybe you should give it a go.”
HIIT workouts can be done anywhere, anytime, even in the comfort of a person’s home.
Personal trainer Sophie Brown, suggested trying out this HIIT workout to get the heart pumping:
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