3 ms·

Yes, and, about 8 minutes of true HIIT* at least 3 days a week for 6 weeks is proven to adjust your metabolic run level. Graph your weight. After 6 weeks of H

Yes, and, about 8 minutes of true HIIT* at least 3 days a week for 6 weeks is proven to adjust your metabolic run level. Graph your weight. After 6 weeks of HIIT, you'll see weight really shed because you're not burning calories during exercise but 24/7, and because of that metabolic shift, the weight will continue to shed for months even if you stop HIIT. * HIIT is High Intensity Interval Training. It's a technical term, doesn't mean "oooh, that was intense". It means exercise at level that forces your body into using different metabolic mechanisms to fuel your effort. Initially it will probably make you feel ill. If you aren't used to it, and are doing it right, you will probably feel nauseous after the effort. Your aim is expending energy about 4 minutes above your VO2Max, doing anaerobic exercise. In a 4 - 8 minute routine called Tabata intervals** you can do: - 2 minute warmup to hit your second highest heart rate band (probably 125 - 135), then - 4 one minute intervals at max heart rate, generally 30 - 45 seconds "on" and 15 - 30 seconds recovery, four times in a row, followed by - 2 minutes cooldown. You can probably not hit these heart rates on foot or on normal exercise machines, you probably need a climber, rower, or elliptical (in that order of 'kicks your ass'). ** For iOS, try the app "Seconds Pro" which offers brilliant timer routines for loops within loops. EDIT TO ADD ANECDATA GRAPH: Here is my personal graph in 2015 and 2016 when I tried this in my mid-40s to get rid of the 30 lbs gain that happened after I hit 40 with a corresponding metabolic slowdown: https://i.imgur.com/pvbvoMy.jpg https://i.imgur.com/pvbvoMy.jpg I bought a Nokia scale about a month into HIIT in late spring, and stopped HIIT a couple weeks later. After stopping, dropped 10 lbs from early summer through the fall. Over winter, began to gain. Did HIIT again in spring of 2016 for six more weeks. Stopped when weight started shedding, dropped another 10 lbs. Finally, did one last cycle in 2017, dropped another 10 lbs. Overall graph from 2015 to 2021 (stopped bothering with the scale because was steady state): https://i.imgur.com/U6U7HrH.jpg https://i.imgur.com/U6U7HrH.jpg Haven't done HIIT since 2017, no purposeful exercise except for a few weeks of swimming in 2018. The three rounds of HIIT seem to have adjusted me back to my high school weight/metabolism balance. WARNING: These heart rate numbers are examples, see your doctor. Anerobic exercise and heart rate in your max heart rate band are potentially dangerous.

zeroonetwothree 4y ago
I actually tried this and it didn’t work for me. My weight stayed the same. Maybe my body is just hopeless. Is there actual evidence that this is generally effective?
- diob 4y ago
  There was a post last week where this was debunked. That said, I do hit for the cardio benefits of improving myself instead of thinking it's a weight loss miracle. Almost always I've found the key to weight loss is eat less, nothing to do with working out (so long as you do actually work out a bit).
  - Terretta 4y ago
    The research I've seen "debunking" this have failed to start with people capable of HIIT, failed to prove they are going anaerobic, or failed to strictly follow the "Tabata interval" regime that was originally proven to work. https://www.elevaterope.com/tabata-intervals/ https://www.elevaterope.com/tabata-intervals/ When I originally came across Tabata in mid 2000s, nobody said it worked for BMI adjustment. The research was around whether you had to exercise for hours to build endurance. It was reasonably conclusive you could build endurance using this mechanism. The contemporary research suggested the endurance came from different metabolic processes becoming accessible, and that Tabata style HIIT kicked that in.
    - scarmig 4y ago
      The vast majority of so-called "HIIT" style training classes and protocols fall far short of Tabata intervals. That doesn't undermine Tabata, but you also can't no-true-Scotsman all the protocols that claim to be HIIT and don't offer the same results.
- cycrutchfield 4y ago
  Weight loss is like 80% from the kitchen, maybe 20% from the gym. Point being, if you just work out a little bit more you're probably also eating more as well.

zeroonetwothree 4y ago

I actually tried this and it didn’t work for me. My weight stayed the same. Maybe my body is just hopeless. Is there actual evidence that this is generally effective?

diob 4y ago
There was a post last week where this was debunked. That said, I do hit for the cardio benefits of improving myself instead of thinking it's a weight loss miracle. Almost always I've found the key to weight loss is eat less, nothing to do with working out (so long as you do actually work out a bit).
- Terretta 4y ago
  The research I've seen "debunking" this have failed to start with people capable of HIIT, failed to prove they are going anaerobic, or failed to strictly follow the "Tabata interval" regime that was originally proven to work. https://www.elevaterope.com/tabata-intervals/ https://www.elevaterope.com/tabata-intervals/ When I originally came across Tabata in mid 2000s, nobody said it worked for BMI adjustment. The research was around whether you had to exercise for hours to build endurance. It was reasonably conclusive you could build endurance using this mechanism. The contemporary research suggested the endurance came from different metabolic processes becoming accessible, and that Tabata style HIIT kicked that in.
  - scarmig 4y ago
    The vast majority of so-called "HIIT" style training classes and protocols fall far short of Tabata intervals. That doesn't undermine Tabata, but you also can't no-true-Scotsman all the protocols that claim to be HIIT and don't offer the same results.
cycrutchfield 4y ago
Weight loss is like 80% from the kitchen, maybe 20% from the gym. Point being, if you just work out a little bit more you're probably also eating more as well.