Scientific Proof That Interval Training For Fat Loss Works

I just re-read this post from fat loss expert Alwyn Cosgrove on why interval training works. It was a question posed to him and his answer is priceless.

By the way, I used to think like the person asking the question until I got my head out of the sand and starting using the Aussie Fatblast methods of training

Q: I've read that you think interval training and weight training are more effective for fat loss than aerobic training. I'm here to tell you that you're wrong. there is more fat oxidation during aerobic exercise than with any other form of exercise. [Noted Exercise Physiologist] doesn't think you can raise metabolism anyway and I agree with him.

A: Tell [Noted Exercise Physiologist] that I think his songs suck. That "american woman" song bugs the shit out of me. Plus he's wrong about this.

Fat oxidation during the exercise session is irrelevant. It's not the workout - it's the effect of that workout on EPOC.

I call this Afterburn - elevating EPOC to maximize caloric burn for the other 23+ hours per day.

In the past - fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.

Think about this - If we looked at a weight training session that started at 9am and finished at 10am - how much muscle would we see built if we stopped looking at 10am? None.

In fact - we'd see muscle damage. We could make the conclusion that weight training does not increase muscle - in fact it decreases muscle right? It's only when we look at the big picture - and look at the recovery from the session - that we find the reverse is true - weight training builds muscle

Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" (which is based on the same underlying premise - that the fuel source during exercise matters) is a sure sign that the individual has stopped looking at the end of the exercise session.

They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat during the session and made a massive leap of faith to suggest it is best for real world fat loss.

Using that same logic these same people would suggest avoiding weight training if you want to grow muscle.


Here's a study I looked at recently and mentioned at the last seminar I taught:

===

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.

Eur J Appl Physiol 2002 Mar;86(5):411-7

This group looked at the effects of circuit weight training on EPOC.

The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.

EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.

Pretty amazing isn't it?

I hope you still aren't doing your one hour boring cardio sessions to lose body fat.

What's your excuse?
Fire UP!