Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Based on the above you might think that im arguing

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Based on the above, you might think that I’m arguing for steady-state cardio (cardio that involves steadily keeping your effort and heartbeat in a certain range), but there’s more to consider. The first issue is total calories burned while exercising. If you walk off 100 calories, 85 of which come from fat stores, that isn’t as effective as spending that time in a moderate run that burns off 200 calories with 100 coming from fat. And that, in turn, isn’t as effective as spending that time doing sprint intervals that burn off 500 calories with 150 coming from fat. Sprinting’s benefits extend beyond the calories burned while exercising, though. A study conducted by scientists at the University of Western Ontario gives us insight into just how much more effective high-intensity cardio is. 27 Researchers had 10 men and 10 women train three times per week, with one group doing between four and six 30-second treadmill sprints (with four minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at the “magical fat-loss zone” of 65 percent VO 2 max). The results: after six weeks of training, the subjects doing the intervals had lost significantly more body fat. Yes, four to six 30-second sprints burn more fat than 60 minutes of incline treadmill walking. These findings are supported by several other studies, such as those conducted by researchers at Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales, which have all shown that shorter, high-intensity cardio sessions result in greater fat loss over time than longer, low- intensity sessions. 28 Although the exact mechanisms of how high-intensity cardio trumps steady-state cardio for fat-loss purposes aren’t fully understood yet, scientists have isolated quite a few of the factors, which include the following: • increased resting metabolic rate for more than 24 hours after exercise, • improved insulin sensitivity in the muscles, • higher levels of fat oxidation in the muscles, • significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (chemicals your body produces to directly induce fat mobilization), and • post-exercise appetite suppression. 29
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High-intensity interval training not only burns more fat in less time than steady- state cardio, but it also preserves muscular size and improves performance as well. Research has shown that the longer your cardio sessions are, the more they impair strength and hypertrophy. 30 Thus, keeping your cardio sessions short is important when we’re talking about maximizing your gains in the weight room and preserving your muscle. Only high-intensity interval training allows you to do this and burn enough fat to make it worthwhile.
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  • Winter '17
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