The Role of High Intensity Interval Training & Weight Loss

Dr. Stephen Boutcher has been working very hard at NSW Uni, examining the ability of exercise and diet to decrease body fat and to normalize metabolic syndrome factors such as insulin and inflammation. He has  shown that high intensity intermittent sprinting exercise (LifeSprints), compared to steady-state exercise, results in significant fat loss in women. He has also shown that LifeSprints reduces fasting insulin levels to a greater extent compared to steady state exercise.

I interviewed him asked him his top secrets for fat burning.  They are;

1. Fast for 4 hours prior to exercise.  (best to do it first thing in the morning)
2. Do 20 minutes exercise three times a week
3. Do what he calls Life sprints on a cycle.  8 secs flat out then 12 secs easy.  This results in much more fat loss than 40mins of steady state cycling.
4. Fast for a further hour after exercise
5. Drink green tea after work out
6. Drink cold water

For this you can expect from his clinical trials;

• Aerobic power to increase 24% in 15 weeks
• Fat mass loss 2.5kg in females after 15 weeks
• Visceral fat decrease 17% in males after 12 weeks sprinting
• Muscle mass increase 1.2 kg in males after 12 weeks sprinting
• Insulin 34% decrease in females after 6 weeks sprinting, fish oil and Mediterranean diet

Give it a go and let me know how you go.....