New Study Supports:

Incinerate Fat and Preserve Lean Muscle!

By Steve Blechman

A new and exciting study recently published in the British Journal of Sports Medicine (BJSM) on February 14, 2019 found that high-intensity interval training (HIIT) or short bursts of exercise, may be more effective than low-intensity or moderate-intensity continuous exercise for weight loss. The study is a meta-analysis and review comparing moderate intensity, continuous training.

A recent article in ScienceDaily reported on the study, saying “… sprint interval training may be most effective for weight loss, the analysis indicates, although the breadth of training programmes studied makes it difficult to recommend one particular approach over another, caution the researchers.

“Most physical activity guidelines recommend a high volume of exercise for weight loss, equivalent to an hour or more every day (420 minutes+/week). But few people can carve out the time needed to meet this recommendation, say the researchers.

“Interval training describes intermittent intense effort, interspersed with recovery periods. The two most common types are high-intensity interval training, or HIIT for short, which includes various exercises; and sprint interval training, which includes running, jogging, speed walking, and cycling.”

The researchers reviewed, or put together, all the existing high-quality studies involved in interval training and loss of body fat.

“The data from 41 studies involving 1,115 people were combined for thematic analysis and the results data from 36 studies involving 1,012 people were pooled.

“Both interval training and a continuous workout reduced overall weight and percentage body fat, irrespective of starting weight or gender, the findings showed.

“But while there was no significant difference in percentage body fat reduction between the two approaches, there was a significant difference in the amount of weight lost, with interval training proving the more effective method.

“Interval training provided a 28.5 percent greater reduction in weight, overall (1.58 kg vs. 1.13 kg).

“Further analysis, comparing sprint interval training with a continuous, moderate-intensity workout, revealed an even larger difference in weight loss.” (ScienceDaily, February 14, 2019).

High-intensity Interval training has been shown to improve aerobic fitness, cardiovascular health, blood pressure, and blood sugar control in patients with type 2 diabetes as well as preserve lean body mass. HIIT training improves aerobic capacity, and increases power output and functional fitness. HIIT training also promotes a more anabolic biochemical environment within the body that more effectively enhances muscle growth. Testosterone levels increase while using HIIT programs and decrease while performing standard cardiovascular fitness programs.

High-intensity interval training has been shown to increase thermogenesis and brown adipose tissue (BAT). The body has two forms of fat – white fat and brown fat. Brown fat burns calories. The more brown fat you have, the more calories you burn! The capability of harnessing one’s own brown fat for fat burning is revolutionary! The ability to get lean by producing extra brown fat and enhancing and activating existing brown fat represents a promising way to burn fat. Several landmark discoveries and approaches to this are being explored at major research centers and universities worldwide, with great excitement. Brown fat research is a hot topic today!

The book entitled Thermo Heat® Weight Loss Revolution by Michael Rudolph, Ph.D. outlines, in chapter 2, The Thermo Heat HIIT Workout, plus The Thermo Heat Total-Body Fat-Incinerating Exercise Plan. The book also provides a calorie-controlled, low-carb Mediterranean diet, 30-day meal plan and exercise program. It says that you should limit yourself to 100 grams of carbohydrates per day, or less. If you want to follow the ketogenic diet, carbohydrates should be kept at less than 50 grams per day. Processed food and sugar are off the table! Thermo Heat® Weight Loss Revolution stresses foods high in monounsaturated and omega-3 polyunsaturated fatty acids. It also recommends thermogenic, brown fat-activating herbs and spices instead of salt to flavor food— such as garlic, onion, mustard and chili pepper (capsaicin) to name a few. Monounsaturated fats are more thermogenic than saturated fats found in high-fat dairy and red meat. Because of ease of compliance, The Thermo Heat® Weight Loss Revolution Mediterranean diet makes it easy to follow even when dining out. One or two glasses of polyphenol-rich red wine (not white wine, or any other alcoholic beverages) per day can have positive, health benefits on the Mediterranean diet. Studies show that olive oil and certain spices can enhance brown fat and increase thermogenesis. A number of studies have shown that healthy fats from nuts, olive oil and fish, found predominantly in Italian, Greek and Turkish cuisine, have health benefits in the prevention of heart disease, type 2 diabetes and obesity. Fish oil and omega-3 fats can decrease bodyweight gain and fat accumulation by increasing thermogenesis and energy expenditure. (Clinical Nutrition, 2009; Metabolism: Clinical and Experimental, 2008; International Journal of Obesity, 2002; Nutrition Journal, 2015).

For more authoritative information, see the Thermo Heat® Weight Loss Revolution by Michael J. Rudolph, Ph.D., including the foreword by Daniel L. Friedman, MD and Eugene B. Friedman, MD. You can click the link to order on Amazon here. The Thermo Heat® Weight Loss Revolution is a groundbreaking, scientific plan based on research involving brown fat (BAT) and offers its readers a brown fat, thermogenic and brown fat-activating diet, nutrition, supplement(s) and exercise program. You can also get a free PDF version here.

References:

1. Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) Br J Sports Med Published Online First: 14 February 2019. doi: 10.1136/bjsports-2018-099928
2. Interval training may shed more pounds than continuous moderate intensity workout: And sprint interval training may be most effective for weight loss, pooled data analysis shows. ScienceDaily. ScienceDaily, 14 February 2019. www.sciencedaily.com/releases/2019/02/190214191942.htm
3. High-Intensity Interval Training Improves Left Ventricular Contractile Function. Huang YC, Tsai HH, Fu TC, Hsu CC, Wang JS. Med Sci Sports Exerc. 2019 Feb 21. doi: 10.1249/MSS.0000000000001931.
4. Slow and Steady May Lose the Race. Gretchen Reynolds. NY Times. March 5, 2019
5. MOVI-daFIT! Intervention: Rationale and design of a cluster randomized controlled trial testing the effects on improving adiposity, cognition, and subclinical atherosclerosis by increasing cardiorespiratory fitness in children. Martínez-Vizcaíno V, Álvarez-Bueno C, Cavero-Redondo I, Pozuelo-Carrascosa DP, Garrido-Miguel M, Martínez-Hortelano JA, Martínez-Madrid V, de Medio EP, Sánchez-López M; MOVI group. Medicine (Baltimore). 2019 Mar;98(9):e14737. doi: 10.1097/MD.0000000000014737.
6. Home-based aerobic exercise in patients with lacunar stroke: Design of the HITPALS randomized controlled trial. Steen Krawcyk R, Vinther A, Petersen NC, Faber J, Hansen RH, Rostrup E, Kruuse C. Contemp Clin Trials Commun. 2019 Feb 2;14:100332. doi: 10.1016/j.conctc.2019.100332. eCollection 2019 Jun.
7. Acute high intensity interval exercise reduces colon cancer cell growth. Devin JL, Hill MM, Mourtzakis M, Quadrilatero J, Jenkins DG, Skinner TL. J Physiol. 2019 Feb 27. doi: 10.1113/JP277648
8. High-intensity interval training in the therapy and aftercare of cancer patients: a systematic review with meta-analysis. Mugele H, Freitag N, Wilhelmi J, Yang Y, Cheng S, Bloch W, Schumann M. J Cancer Surviv. 2019 Feb 26. doi: 10.1007/s11764-019-00743-3.
9. A Multi-Center Comparison of O2peak Trainability Between Interval Training and Moderate Intensity Continuous Training. Williams CJ, Gurd BJ, Bonafiglia JT, Voisin S, Li Z, Harvey N, Croci I, Taylor JL, Gajanand T, Ramos JS, Fassett RG, Little JP, Francois ME, Hearon CM Jr, Sarma S, Janssen SLJE, Van Craenenbroeck EM, Beckers P, Cornelissen VA, Pattyn N, Howden EJ, Keating SE, Bye A, Stensvold D, Wisloff U, Papadimitriou I, Yan X, Bishop DJ, Eynon N, Coombes JS. Front Physiol. 2019 Feb 5;10:19. doi: 10.3389/fphys.2019.00019. eCollection 2019.
10. High-intensity interval training increases GATA4, CITED4 and c-Kit and decreases C/EBPβ in rats after myocardial infarction. Naderi N, Hemmatinafar M, Gaeini AA, Bahramian A, Afousi AG, Kordi MR, Darbandi-Azar A, Karimzade F, Mohebbi H, Barati M. Life Sci. 2019 Feb 22. pii: S0024-3205(19)30135-3. doi: 10.1016/j.lfs.2019.02.045. [Epub ahead of print]
11. Inclusion of sprints in moderate intensity continuous training leads to muscle oxidative adaptations in trained individuals. Gunnarsson TP, Brandt N, Fiorenza M, Hostrup M, Pilegaard H, Bangsbo J.Physiol Rep. 2019 Feb;7(4):e13976. doi: 10.14814/phy2.13976.
12. A Meta-Comparison of the Effects of High-Intensity Interval Training to Those of Small-Sided Games and Other Training Protocols on Parameters Related to the Physiology and Performance of Youth Soccer Players. Kunz P, Engel FA, Holmberg HC, Sperlich B. Sports Med Open. 2019 Feb 21;5(1):7. doi: 10.1186/s40798-019-0180-5. Review.
13. Suitability of jumps as a form of high-intensity interval training: effect of rest duration on oxygen uptake, heart rate and blood lactate. Kramer A, Poppendieker T, Gruber M. Eur J Appl Physiol. 2019 Feb 19. doi: 10.1007/s00421-019-04105-w.
14. IL-6 released from muscles during exercise is stimulated by lactate-dependent protease activity. Hojman P, Brolin C, Nørgaard-Christensen N, Dethlefsen C, Lauenborg B, Olsen CK, Åbom MM, Krag TO, Gehl J, Pedersen BK. Am J Physiol Endocrinol Metab. 2019 Feb 19. doi: 10.1152/ajpendo.00414.2018.
15. Short Session High Intensity Interval Training and Treadmill Assessment in Aged Mice. Seldeen KL, Redae YZ, Thiyagarajan R, Berman RN, Leiker MM, Troen BR. J Vis Exp. 2019 Feb 2;(144). doi: 10.3791/59138.
16. Improvements cardiometabolic risk factors in Latin American Amerindians (the Mapuche) with concurrent training. Álvarez C, Ramírez-Vélez R, Ramírez-Campillo R, Lucia A, Alonso-Martínez A, Faúndez H, Cadore EL, Izquierdo M. Scand J Med Sci Sports. 2019 Feb 15. doi: 10.1111/sms.13409..
17. High-Intensity Interval Training Improves Erythrocyte Osmotic Deformability. Huang YC, Hsu CC, Wang JS. Med Sci Sports Exerc. 2019 Feb 13. doi: 10.1249/MSS.0000000000001923.
18. Association of skeletal muscle and serum metabolites with maximum power output gains in response to continuous endurance or high-intensity interval training programs: The TIMES study - A randomized controlled trial. Castro A, Duft RG, Ferreira MLV, Andrade ALL, Gáspari AF, Silva LM, Oliveira-Nunes SG, Cavaglieri CR, Ghosh S, Bouchard C, Chacon-Mikahil MPT. PLoS One. 2019 Feb 11;14(2):e0212115. doi: 10.1371/journal.pone.0212115. eCollection 2019.
19. Intramyocellular lipid accumulation after sprint interval and moderate-intensity continuous trainingin healthy and diabetic subjects. Sjöros T, Saunavaara V, Löyttyniemi E, Koivumäki M, Heinonen IHA, Eskelinen JJ, Virtanen KA, Hannukainen JC, Kalliokoski KK. Physiol Rep. 2019 Feb;7(3):e13980. doi: 10.14814/phy2.13980.
20. Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training. Cuddy TF, Ramos JS, Dalleck LC. Int J Environ Res Public Health. 2019 Feb 7;16(3). pii: E483. doi: 10.3390/ijerph16030483.
21. Vitamin D Supplementation and Physical Activity of Young Soccer Players during High-Intensity Training. Skalska M, Nikolaidis PT, Knechtle B, Rosemann TJ, Radzimiński Ł, Jastrzębska J, Kaczmarczyk M, Myśliwiec A, Dragos P, López-Sánchez GF, Jastrzębski Z. Nutrients. 2019 Feb 6;11(2). pii: E349. doi: 10.3390/nu11020349.
22. Effectiveness of HIIT compared to moderate continuous training in improving vascular parameters in inactive adults. Ramírez-Vélez R, Hernández-Quiñones PA, Tordecilla-Sanders A, Álvarez C, Ramírez-Campillo R, Izquierdo M, Correa-Bautista JE, Garcia-Hermoso A, Garcia RG. Lipids Health Dis. 2019 Feb 4;18(1):42. doi: 10.1186/s12944-019-0981-z.
23. High-Intensity Interval Training in Patients with Type 2 Diabetes Mellitus: a Systematic Review.da Silva DE, Grande AJ, Roever L, Tse G, Liu T, Biondi-Zoccai G, de Farias JM. Curr Atheroscler Rep. 2019 Feb 2;21(2):8. doi: 10.1007/s11883-019-0767-9. Review.
24. A Multi-Center Comparison of O2peak Trainability Between Interval Training and Moderate Intensity Continuous Training.
25. Williams CJ, Gurd BJ, Bonafiglia JT, Voisin S, Li Z, Harvey N, Croci I, Taylor JL, Gajanand T, Ramos JS, Fassett RG, Little JP, Francois ME, Hearon CM Jr, Sarma S, Janssen SLJE, Van Craenenbroeck EM, Beckers P, Cornelissen VA, Pattyn N, Howden EJ, Keating SE, Bye A, Stensvold D, Wisloff U, Papadimitriou I, Yan X, Bishop DJ, Eynon N, Coombes JS.
26. Front Physiol. 2019 Feb 5;10:19. doi: 10.3389/fphys.2019.00019. eCollection 2019.
27. A Meta-Comparison of the Effects of High-Intensity Interval Training to Those of Small-Sided Games and Other Training Protocols on Parameters Related to the Physiology and Performance of Youth Soccer Players. Kunz P, Engel FA, Holmberg HC, Sperlich B. Sports Med Open. 2019 Feb 21;5(1):7. doi: 10.1186/s40798-019-0180-5. Review.
28. Short Session High Intensity Interval Training and Treadmill Assessment in Aged Mice. Seldeen KL, Redae YZ, Thiyagarajan R, Berman RN, Leiker MM, Troen BR.J Vis Exp. 2019 Feb 2;(144). doi: 10.3791/59138.
29. Association of skeletal muscle and serum metabolites with maximum power output gains in response to continuous endurance or high-intensity interval training programs: The TIMES study - A randomized controlled trial. Castro A, Duft RG, Ferreira MLV, Andrade ALL, Gáspari AF, Silva LM, Oliveira-Nunes SG, Cavaglieri CR, Ghosh S, Bouchard C, Chacon-Mikahil MPT. PLoS One. 2019 Feb 11;14(2):e0212115. doi: 10.1371/journal.pone.0212115. eCollection 2019.
30. Vitamin D Supplementation and Physical Activity of Young Soccer Players during High-Intensity Training.Skalska M, Nikolaidis PT, Knechtle B, Rosemann TJ, Radzimiński Ł, Jastrzębska J, Kaczmarczyk M, Myśliwiec A, Dragos P, López-Sánchez GF, Jastrzębski Z. Nutrients. 2019 Feb 6;11(2). pii: E349. doi: 10.3390/nu11020349.
31. Effectiveness of HIIT compared to moderate continuous training in improving vascular parameters in inactive adults. Ramírez-Vélez R, Hernández-Quiñones PA, Tordecilla-Sanders A, Álvarez C, Ramírez-Campillo R, Izquierdo M, Correa-Bautista JE, Garcia-Hermoso A, Garcia RG. Lipids Health Dis. 2019 Feb 4;18(1):42. doi: 10.1186/s12944-019-0981-z.
32. The Thermo Heat Weight Loss Revolution by Michael Rudolph, Ph.D.
33. Acute effects of three high-fat meals with different fat saturations on energy expenditure, substrate oxidation and satiety. Casas-Agustench, P. et al. Clinical Nutrition, Volume 28, Issue 1, 39-45 2009
34. The influence of the type of dietary fat on postprandial fat oxidation rates: monounsaturated (olive oil) saturated fat (cream). LS Piers, KZ Walker, RM Stoney, MJ Soares and K O’Dea. International Journal of Obesity (2002) 26, 814-821 (2002)
35. The effect of dietary oleic, linoleic, and linolenic acids on fat oxidation and energy expenditure in healthy men. Jones, Peter J.H. et al. Metabolism: Clinical and Experimental, Volume 57, Issue 9, 1198-1203
36. Effect of ketogenic Mediterranean diet with phytoextracts and low carbohydrates/high-protein meals on weight, cardiovascular risk factors, body composition and diet compliance in Italian council employees. Paoli, A., Cenci, L., & Grimaldi, K.A. (2011). Nutrition Journal, 10, 112. doi:10.1186/1475-2891-10-112