Struggling to shed the fat on your cut?
Getting your body fat from 15% to 10% is a hell of a lot harder than going from 20% to 15%.
Unfortunately there is a lot of bad information out there and a lot of misconceptions about the role of cardio in your fat-loss routine.
This article aims to show you how high intensity interval training, when combined with a solid diet, a high-quality fat burner and a resistance training routine will accelerate your gains and get you that lean, cut physique you are looking for.
How High Intensity Interval Training can help get you Shredded!
Does more cardio = more fat loss?
The conventional wisdom out there is that people looking to burn more fat should add more cardio into their routine.
While 30 minutes a day, 3 times a week might be enough for 15% body fat, you need to do a heck of a lot more to get down to 10%.
So you get on the treadmill, bike, elliptical – whatever your preference is – and work away, watching the calorie counter on the screen go up.
Well think about this – have you ever looked at the cardio equipment in your gym and noticed many of the people spending 40+ minutes on there are in fact NOT in good shape?
As usual, science has come to our rescue.
There are countless studies out there that show this type of cardio – steady state for an extended amount of time – isn’t the most effective for fat loss.
In fact, they show that there are numerous drawbacks to spending hours training this way.
Performing conventional cardio for extended periods of time, it has been shown to deteriorate muscle tissue and actually REDUCE your testosterone levels.
In fact, a recent study featured in the American Journal of Physiology showed that it can even decrease the absorption of glucose by your muscles after your workout.
As a result, you are actually burning just as much muscle as you are fat.
Just look at marathon runners vs. sprinters – who has the more desirable physique, in your opinion?
High Intensity Interval Training
If you want to do the kind of cardio that will actually concentrate on fat loss then you need to stick to HIIT or High Intensity Interval Training.
This type of cardio, unlike steady-state which focuses on going at the same pace for an extended period of time, features large bursts where your heart rate spikes, followed by a timed rest period.
Studies show that this type of cardio is far more effective at targeting fat loss and boosting testosterone level – unlike steady-state which will actually make your test levels DROP!
There are many different methods for implementing HIIT into your training routine.
In order to get the maximum anabolic effect, however, we recommend sticking to exercises that exert maximum power for 30 seconds, followed by 3-5 minutes of rest.
For example, doing a 30-second sprint followed by a 4 minute rest. Do this for about 4 to six rounds.
If you choose to do this on your spin bike, for example, rather than boost your speed for the 30-second power portion, try boosting the resistance instead.
This type of training mimics resistance training and is likely one of the reasons it leads to a surge in testosterone.
Turbocharging Your Fat Loss & Getting Under 10% Body fat
As we have discussed previously in this article it can be hard to get below 10% body fat.
That’s why using a fat burner is very helpful, especially if your goal is to get under 10% body fat. – See the top 3 fat burners on the market here.
Your abs really start showing when you get under 10% body fat.
You have probably seen those guys who can cut down many times in a year and get under 10% body fat very quickly and it seems like it’s not too hard for them.
These guys are probably using some kind of a fat burner to turbocharge their fat loss and so can you!
You may be asking “what will happen if I use a fat burning formula?
These are the benefits:
- You will have a higher metabolic rate, burn more calories throughout the day.
- Suppress hunger cravings, you will be less tempted to eat junk foods and candy
- You will increase your energy levels, you will have higher energy levels throughout the day.
- Eliminate water retention, you will hold less water and look more cut.
That’s why most guys serious about getting shredded use these supplements due to their incredible fat loss benefits. – Click here to see the top 3 fat burners on the market.