Kako se disciplinirati?

Evo malo kaj se tice slow cardia i HIIT-a odnosno
nazovimo "kardia" s utezima, oces u obliku kruznog ili
nekog bilo kojeg druga oblika.......

Simply put, if you are looking for the fastest fat loss
results, high intensity exercise is a MUST.

Short duration, high intensity exercise comes in two
major forms: metabolic resistance training and interval
training. Today, I want to take a DEEP look into the
benefits of each.

First up, metabolic resistance training:

As mentioned in my previous post, metabolic resistance
training is simply “cardio with weights̶š;, and when
speaking of the most effective form of exercise for the
fastest possible fat loss, this is it.


A couple of studies to support this :

Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on
excess post-exercise oxygen consumption: implications for
body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):4šš-7. Epub 2002 Jan
29.

In this study a 30-minute circuit style metabolic
resistance training session was put to the test. The
result was a 38 hour increase in metabolism Ršš; massive
AFTERBURN.

And hereRš7;s one more:

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G,
Kolar M, Yeater R.
Effects of resistance vs. crobic training combined with
an 800 calorie liquid diet on lean body mass and resting
metabolic rate.
J Am Coll Nutr. š999 Apr;š8(2):šš5-2š.

This study compared “slow-go̶š; crobic exercise to
metabolic resistance training and found that the
resistance group lost significantly more fat without
losing ANY lean muscle even at an extremely low calorie
intake (not so for the crobic group).

In fact, believe it or not, while the crobic group
experienced a decrease in metabolism (and lost muscle),
the resistance training group actually increased overall
metabolic rate.

THATRš7;S the power of metabolic resistance training.

Convinced that metabolic resistance training flat out
WORKS? Good. Next up, interval training:

Interval training is simply a form of high intensity
cardio in which you alternate back and forth between
periods of high effort and periods of active recovery.

For example, you may run very hard for a period of one
minute and then follow it up with walking for one minute,
repeating 8-š0 times for a less-than-20-minute workout.

Does it work?

Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal
muscle metabolism.
Metabolism. š994 Jul;43(7):8š4-8

You want to know what happened when this research group
compared 20 weeks of endurance training vs. š5 weeks of
interval training?

While the crobic/endurance group actually managed to
burn more total calories during exercise, the interval
training group lost NINE TIMES more body fat. NINE TIMES.

Nine times more fat loss in half the time? The clear
choice for fat loss is interval training.

And it all comes down to elevated metabolism after your
workout is completed Ršš; the afterburn. 

Edited by The Phoenix