Is high intensity best for fat reduction / weight loss?

04-30-2009, 04:18 PM

I've been trying to find a good answer to this question in the forum and CFJ, but haven't found a satisfactory answer. But is doing high intensity training for a short period of time enough to reduce fat levels versus something like moderate work over a longer period of time?

As an example, if I'm seeking to lose fat weight, would I be better served doing a medium jog for 30 minutes, or sprinting intervals for a shorter period of time? It seems the general consensus is that higher intensity and lower time is better, but I'm not sure why that is. Can anyone explain it on an understandable level for me?

Marcus Allen · 04-30-2009, 04:42 PM

Check the June 03 journal articles. Lots of info on metabolic pathways etc.

Also for weightloss, diet, diet, diet.

Jason Donaldson · 05-01-2009, 04:45 AM

In short EPOC.

High intensity efforts will jack up your metabolism whilst your training AND after. Long slow distance stuff won't.

Better to be a fat burning machine all day than just for a 30min jog.

Mat Frankel · 05-01-2009, 05:42 AM

There are tons of CFJ pieces about this. You do have to look back to years 03 and 04 though.

S.S. · 05-01-2009, 05:46 AM

http://www.exrx.net/FatLoss/HIITvsET.html
wfs

Brian Bedell · 05-01-2009, 06:06 AM

High intensity is better for everything then low intensity. I would worry more about your diet though for fat loss.

Christopher DeCosta · 05-01-2009, 08:56 AM

Its kind of funny.....I have a small belly and I noticed something about it this week.....

On Monday, Did sprints (100m 8x's), the next day (while obviously there is still fat there) it seemed more solid and not so flabby.....

Yesterday I did a 25 min run......today, not as solid....

Also noticed just how much more my lower abdominal region is activated during sprints.....Felt like I did a couple sets of situps

Anyways, based on that experience....I think its safe to say that intervals are very effective......That and the mounds of evidence proving it beyond a reasonable doubt

Jamie J. Skibicki · 05-01-2009, 09:07 AM

Or you could, you know, do CF. Just a suggestion. It seems to work fairly well.

Brian Bedell · 05-01-2009, 09:09 AM

Christoper, I think you may have missed your calling as a research scientist! lol

Steven Low · 05-01-2009, 10:36 AM

Quote:

Originally Posted by Jason Donaldson

In short EPOC.

High intensity efforts will jack up your metabolism whilst your training AND after. Long slow distance stuff won't.

Better to be a fat burning machine all day than just for a 30min jog.

EPOC is insignificant.

----------------------------------

1. Diet modules weight loss or gain.

2a. Exercise modulates body COMPOSITION.

2b. High intensity is better for modulating better body composition changes through hormonal nutrient partitioning.

04-30-2009, 04:18 PM	#1
Daniel LeGrand **** Profile:** Posts: n/a	Is high intensity best for fat reduction / weight loss? I've been trying to find a good answer to this question in the forum and CFJ, but haven't found a satisfactory answer. But is doing high intensity training for a short period of time enough to reduce fat levels versus something like moderate work over a longer period of time? As an example, if I'm seeking to lose fat weight, would I be better served doing a medium jog for 30 minutes, or sprinting intervals for a shorter period of time? It seems the general consensus is that higher intensity and lower time is better, but I'm not sure why that is. Can anyone explain it on an understandable level for me?
Daniel LeGrand **** Profile:** Posts: n/a

04-30-2009, 04:42 PM	#2
Marcus Allen Member Profile: Join Date: Feb 2008 Location: Grants Pass OR Posts: 1,675	Re: Is high intensity best for fat reduction / weight loss? Check the June 03 journal articles. Lots of info on metabolic pathways etc. Also for weightloss, diet, diet, diet.
	__________________ My Log, CFKids Certified

05-01-2009, 04:45 AM	#3
Jason Donaldson Affiliate Profile: Join Date: Apr 2006 Location: Perth Western Australia Posts: 184	Re: Is high intensity best for fat reduction / weight loss? In short EPOC. High intensity efforts will jack up your metabolism whilst your training AND after. Long slow distance stuff won't. Better to be a fat burning machine all day than just for a 30min jog.
	__________________ "People sleep peacebly in their beds at night only because rough men stand ready to do violence on their behalf." - George Orwell

05-01-2009, 05:42 AM	#4
Mat Frankel Affiliate Profile: Join Date: Mar 2009 Location: Newton MA Posts: 329	Re: Is high intensity best for fat reduction / weight loss? There are tons of CFJ pieces about this. You do have to look back to years 03 and 04 though.
	__________________ Rebuilding an Athlete - My Workout and Food Log http://www.board.CrossFit.com/showthread.php?t=44786

05-01-2009, 05:46 AM	#5
S.S. Departed Profile: Join Date: Aug 2007 Posts: 3,800	Re: Is high intensity best for fat reduction / weight loss? http://www.exrx.net/FatLoss/HIITvsET.html wfs

05-01-2009, 06:06 AM	#6
Brian Bedell Member Profile: Join Date: Jan 2008 Location: Lantana FL Posts: 2,870	Re: Is high intensity best for fat reduction / weight loss? High intensity is better for everything then low intensity. I would worry more about your diet though for fat loss.

05-01-2009, 08:56 AM	#7
Christopher DeCosta Member Profile: Join Date: Apr 2009 Location: South Plainfield NJ Posts: 62	Re: Is high intensity best for fat reduction / weight loss? Its kind of funny.....I have a small belly and I noticed something about it this week..... On Monday, Did sprints (100m 8x's), the next day (while obviously there is still fat there) it seemed more solid and not so flabby..... Yesterday I did a 25 min run......today, not as solid.... Also noticed just how much more my lower abdominal region is activated during sprints.....Felt like I did a couple sets of situps Anyways, based on that experience....I think its safe to say that intervals are very effective......That and the mounds of evidence proving it beyond a reasonable doubt

05-01-2009, 09:07 AM	#8
Jamie J. Skibicki Member Profile: Join Date: Jan 2008 Location: Pittsburgh PA Posts: 8,841	Re: Is high intensity best for fat reduction / weight loss? Or you could, you know, do CF. Just a suggestion. It seems to work fairly well.

05-01-2009, 09:09 AM	#9
Brian Bedell Member Profile: Join Date: Jan 2008 Location: Lantana FL Posts: 2,870	Re: Is high intensity best for fat reduction / weight loss? Christoper, I think you may have missed your calling as a research scientist! lol

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