Bodycompostion changes? Why HITT instead of LISS?!

I took the freedom to highlight some points from This Article written by Chris Martinez at simplyshredded.com

Why? Because I think it's important for you to know what actually works, when it comes to chaning your body composition! More muscles - less fat!

So, Why all the fuss about cardio training when the goal is fat loss and body compositional changes?
As I said before, there is a million of different advices out there, about how to reach your goal;
and then the best way to find out what to trust or not - is to find the evidence based answers!


There are tons of reasearch proving:
"Weight lifting is far more superior for fat loss and body compositional changes"
- so why do low intencity cardio for hours and hours, when the goal is body composition changes?

Well, since the fuss is about cardio, lets discuss the different types of cardio, and which type is superior to the other concerning this goal:

HITT cardio VS LISS cardio

HITT cardio	LISS cardio
High Intensity Interval Training	Low Intensity Steady State Cardio
= Short sprints coupled with moderate intensity work	= Purely low intensity work
This intensity will hit the Anaerobic threshold and lactate threshold -> This is what causes the body to make the metabolic changes Which gives a better fat loss over time	This is a intensity where you are able to hold a conversation during your training -> Which means below AT and LT -       You only burn calories at the precise moment (No 24hour energy expenditure) -       Your body adjusts to it, and you need more and more to have a continuation of fat loss

HOW CAN YOU CHANGE YOUR METABOLISM
->

Increase muscle mass

And increase the muscles oxidative capacity

In the muscles you find the mitochondria

This is where ATP are made, and fat burned

More mithocondria and more activity leads to greater oxidative capacity that leads to 
increase in fat loss

And yes, HIIT:
Increases the mitochondrial capacity

Increases amount of mitochondria

-> you burn calories at the moment + you make a change in the muscle metbolism

= A boost in metabolism (in rest) (increased mitochondrial density, increased O2 capacity = burn more calories)

But it’s important to remember, during the sprints in HIIT you have to be in a “uncomfortable mode”, it’s supposed to hurt and you need to make an effort – this is what creating the wanted changes!

HIIT cardio is much more muscle spearing than LISS – to see this you can only look at the difference in a sprinter VS a marathon runner.

sprinter         vs       marathon

marathon      vs         spinter

-       It actually overloads the muscles -> which gives muscle stimulation (maintainance/growth - depending on how much and what you eat!)

BUT of course;

-       doing HIIT is a big load to your body (and it’s not the best to to this everyday)

-       So it’s nice to combine it with LISS. You can do it in one session - doing HIIT first and the LISS, or on different days!

-       Remeber it’s not all about the fat!!! LISS is good for your cardiovascular healt and have many health benefits. My goal by writing about this, is to show how you can get more effect our of you training :)

Its important to state once more, this concerns fat loss with muscle sparing.

If your goal is to run a marathon, other long distance running, or even play football – it’s important to train the way you will use your body in this exact competitions (train specific!)


Hope I made your brain cells spin a litle around ;)
Myself - I only do intervalls, and then a maximum 40min low intensity after if I want a real boost in the fat meltown!!

Have a nice day :D