Fat burning intervals

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  • y33stu
    y33stu Posts: 376
    My two cents:

    I lost 3 stone in 4 months just before christmas.

    Did the fasting diet 5:2 thing for 2 months - 5 days at 1500 calories, 2 days at 600 calories - worked well

    Typically yoghurt and granola for breakfast, whey protein shake for lunch, pretty much whatever i want for dinner. no snacks.

    Cycled almost every day. 23 mile round trip commute + 50 mile steady ride on weekends.

    1-3 runs per week of around 3 miles.

    Now I'm down to 14.5 stone, it's getting harder to shift the rest. So I'm moving to HIIT training instead, which has been proven to be more effective for fat buring than long slow rides.

    In that time my average speed has increased by 3mph, without any extra effort.

    Not saying this is right for everyone, but its worked for me.
    Cycling prints
    Band of Climbers
  • Camcycle1974
    Camcycle1974 Posts: 1,356
    michaelede wrote:
    FWIW HIIT has been shown to be superior for fat loss, not because of the calorie burn during the exercise but the excess post-exercise oxygen consumption (epoc) which pushes your calorie burn even higher.

    A decent summary with references here:

    http://www.racgp.org.au/afp/2012/decemb ... -exercise/

    Epoc is also vastly over exaggerated and cannot match long duration exercise for calorie burn alone. Go read some of Lyle McDonald's stuff on exercise physiology at body recomposition.com.

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