Getting the balance right to stay super lean all year round is nigh on impossible, and would almost certainly have a negative effect on your gains. For most of us that means cycling between bulking and cutting phases. Most people dread cutting phases; all those hours of boring cardio, plodding along on the treadmill, pouring sweat. But, does it have to be that way? Apparently not.
Plodding along at 60-70% of your maximum heart rate, has for many decades, been held as the best way to shed body fat. This is the optimum intensity range for fat molecules to feed into the body’s energy cycles and burn as fuel.
If you consistently work harder than that, your body won’t be able to process the fat fast enough so it turns to other fuels, such as glucose, and even muscle proteins. Distance runners and professional cyclists are so lean for this reason. Their bodies are trained to chug along all day on fat.
But lengthy cardio sessions lead to muscle breakdown, and elevated cortisol levels, the enemy of the bodybuilder. Cortisol essentially does the opposite job to testosterone, it breaks down tissue.
Burst training gained popularity over the last few years, but the jury is out determining its effectiveness compared to the steady state cardio method. Now, new research shows not only is burst training a great tool for fat loss, it may actually be more effective than standard, steady state training alone. In fact, studies show burst training could actually burn three times as much fat. More research needs to be done to establish the long-term effects, but like any form of exercise, it pays to keep your body guessing, so let’s get bursting!
Alongside smart training and a strict diet, taking a scientifically proven fat burning supplement helps strip fat from your muscles, giving you a shredded physique you can be proud of. Sheer Strength Labs Sheer Thermo Thermogenic Fat Burner contains an extremely potent mix of fat melting ingredients, designed specifically for weight trainers.
Burst training is exactly what you think it is. Cardiovascular exercise incorporates bursts of intense effort. These bursts can be 10 seconds at 100% effort, or as much as 60 seconds at around 85%. This really depends on your fitness levels and the type of exercise you do.
The important aspects incorporate bursts above your anaerobic threshold, and you allow enough time between bursts to recover, bring your heart rate back down into the aerobic zone, and clear the lactic acid from your muscles. Aerobic exercise works your body while not getting out of breath, for instance, slow jogging. Anaerobic exercise is when you are getting out of breath (into oxygen debt), and cannot be maintained for any great length of time, for instance sprinting.
Taking the examples above, a simple burst training session involves alternating sprinting with jogging. You run around an athletics track, sprinting the curves at 90+% of your maximum heart rate, and lightly jogging the straights to recover. If your fitness levels and powers of recovery are not great, you could sprint just one of the curves per lap.
So, knowing what we know about the relationship between heart rate and fat burning, how does burst training work and what makes it so much better?
The actual molecular reasons behind the fat burning potential of burst training are still under investigation, but there are theories that almost certainly hold the key to a scientific explanation. These are:
Burst training allows you to burn more stubborn fat, and in one-third to one-half the time of a standard cardio session.
Creatine monohydrate is a fantastic supplement as a standard addition to most bodybuilder’s supplement stack in the last twenty years or so. Creatine is a molecule found naturally within the human body helping you sustain and recover from intense efforts, such as those associated with burst training.
The creatine molecule acts by rapidly refueling muscle cells, giving you an extra, short burst of intense energy. Sheer Strength Labs Creatine Monohydrate is 100% pure and is manufactured in CMP certified factories to the highest standard. The best way to take creatine is in cycles. Three months of taking up to 5g per day, followed by a month off is widely held as the most effective method of creatine supplementation. And mixing creatine with fruit juice aids with absorption.
Skipping offers a great way of doing burst training if you have the skills. Skip gently for a minute or two to raise your heart rate and get the blood pumping, then go for a 20-30 second fast burst. Throw in a few fancy tricks if you’re up to the task.
The important thing to remember with burst training, like all other forms of exercise, is to effectively warm up and down, before and after sessions. It is especially essential to flush all of the lactic acid from your muscles.
Sheer Strength Labs Sheer Recovery is a top quality post-workout supplement fueling your muscles with all the nutrients they need to help you rebuild and prepare for your next session. Sheer Recovery also contains creatine monohydrate, making your post-workout supplementation regime that little bit simpler.
Jonathan Warren is a national level physique competitor and personal trainer with multiple certifications including NASM, NCCPT, and IKFF. His specializations include mobility training and corrective exercise as well as contest preparation.
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