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  1. #1
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    Default High Intensity Interval Training to Gain Muscle Without Gaining Extra Fat

    Low intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

    High intensity interval training , on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

    Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

    High intensity interval training has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!

    How To Do High Intensity Interval Training

    Now that you've seen how effective high intensity training can be for fat loss, how is it done?

    The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.

    The repetition of these intervals is the nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.

    For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It's very simple and very effective.

    Another excellent method for doing high intensity interval training is called aerobic interval training. It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.

    High intensity interval training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.
    Last edited by da_Fonz; 06-15-2005 at 08:10 PM.
     

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    nice read brutha
    High Intensity Interval Training to Gain Muscle Without Gaining Extra Fat

  3. #3
    saudades
    MuscleChemistry Unregistered User

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    So that is what that is called. I had heard about it before (how to do it) and even tried it myself, but I didn't know the name. It really does work.
     

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    Hell yeah it works, i have gotten down to 5% bf natty incorporating this into my regimen. Of course diet was the biggest part but yes it works, just ask anyone I have trained in the past bud and they'll let ya know.
     

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    bump
    Peace,
    -Stickler
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    & The Guru of Nothing

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    MuscleChemistry Registered Member Board Certified MD
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    just glad hes not banned or anything?
    All statements from Get_Swole are strictly fictional none of the statements should be taken seriously or literally.

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    lol... hey.. good info has nothing to do with personality lol.... just thought it was worth a bump... lol
    Peace,
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    HIIT routine guide
    High Intensity Interval Training to Gain Muscle Without Gaining Extra Fat

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    High intensity interval training
    High Intensity Interval Training to Gain Muscle Without Gaining Extra Fat

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