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Most effective way to keep slim & fit?

February 19, 2013

So, my bruised heel is rather annoying now, as I still cannot really walk like a normal human being on it.. This annoys the crap out of me as I just want to pull some deadlifts, fly with some chin-ups and most importantly to be able to walk properly by Sunday when I got that show to do..

The medication is lying in the sofa, NSAID gel and not using my foot at all – This means I can focus even more on my studies, if that’s even possible at  the moment. I did the theory assessments on my level 2 Fitness instructor certificate this Saturday, it was composed of 80 questions which all were done rather easily, how I love anatomy & physiology!

Let’s change the subject a bit, more into training and what types of exercise you should do to actually keep fit & slim without spending hours on that treadmill walking ever so slow watching some TV show, it might make you feel healthy and great, but it just takes up too much of your time really.

Running long distances week in and week out is just a big waste of time and energy if you want to get better definition of muscles and increase your anaerobic performance – i.e. using the Creatine Phosphore and Lactate energy systems.

If you think I’m just talking nonsense here, let’s do a quick comparison between an Sprinter and a Marathon runner:

Who is the shredded, muscular and fit person and whom the skinny fat one?

The winner is –> Sprinter

**It is also shown that people who uses long runs as a tool for creating a calorific deficit who does not count the actual calories eaten after the session eats for at least half of the calories burned :

  • Men tend to eat at least 500 calories after a running sessions that burns 1000 calories
  • Women tend to eat for almost 1200 calories after a session which burned 1000 calories

This means it is actually more effective to use strength training and HIIT to create a smaller deficit of calories, keep track of your food intake and as strength training actually inhibits your hunger for up to 2 hours after the session it is easier to stay on track.

And not to be forgotten, running longer distances actually is much much more catabolic (“Muscle destroying”) than Sprints that actually can build muscle mass as it uses the same energy systems and intensity as weight lifting and creates the same impact on the muscles.

As high intensity interval training such as sprinting first of all creates an oxygen-debt as your body is unable to use the aerobic energy system to keep up with the energy demands required for this type of training:

  1. Creatine phosphate system is first used to supply your muscles with energy, however this system can only function for up to 30 seconds, then the Lactate system takes over which will function for up to 2 minutes before lactic acid builds up in the muscle which will fatigue it very quickly.

And when you do sprints for all what you’ve got, you won’t have energy to continue this for more than 30 seconds up to a minute, which means the aerobic system will never start supplying your with energy with the help of oxygen, this means that carbohydrates stored in your muscles as glucose will be used as the predominant fuel source.

This oxygen-debt will increase your metabolism and it will continue to be elevated several hours after you finished your workout, this does not happen when you do longer distance runs as you predominantly use the aerobic energy system which can supply enough energy throughout your running session.

So if you implement the HIIT approach to your weekly strength training routine, or use HIIT on its own, you will burn more body fat.
You do not have to sprint with HIIT, you can do it on a stationary bike as well with these time intervals:

2 minute warm-up
30 seconds all out intensity
1 minute rest at lower speed recovering

Then continue to do this for as many cycles as you like to, but try to do it for at least 10 minutes, but more than 25 is not really needed.

Using this technique for about 2-3 x a week can actually increase your VO2 MAX (Maximal oxygen uptake in your lungs) with about 10-20% over 2-3 weeks, which means this will also help your longer runs!

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