jon-erik kawamoto, personal trainer
High intensity circuits, high intensity interval training (HIT) and fasted cardio are all popular calorie burning methods.

But which strategy is best for you?

HIIT

 
If you look at any fitness intensity chart from the 80’s and 90’s, you’ll see a zone referred to as the fat loss zone, which corresponds to roughly 60% of your max heart rate. Trainees were encouraged to workout in this zone because it was thought that fat would be primarily burned for fuel and therefore, reduce overall bodyfat. Then in the 2000s, along came HIIT and EPOC (excess post-exercise oxygen consumption). HIIT involves alternating bouts of high- and low-intensity exercise, designed to increase the total amount of high-intensity work performed during one training session (Schoenfeld & Dawes, 2009) and EPOC refers to the calorie expenditure required for recovery, post workout. A HIIT protocol performed with cardiovascular exercise can include hard sprints followed by easy jogging while a HIIT protocol using weights can include sets of a barbell complex performed with short rest periods between sets.

Research has shown that fat-burning zone-type cardio pales in comparison to HIIT when it comes to maximizing fat loss, as total caloric expenditure and fat breakdown are greater in an HIIT protocol (Schoenfeld & Dawes, 2009). Because of the high-intensity of HIIT, your homeostasis is taken further from its equilibrium compared to a similar session at a lower intensity. Therefore, in addition to burning more calories during the training session, your body will continue to expend calories post-workout (via the EPOC phenomenon) until your body reaches homeostatic equilibrium. This is commonly referred to as a metabolic disturbance; hence, HIIT also being referred to as metabolic disturbance training.

Fasted Cardio

 
Fasted cardio involves performing cardiovascular exercise, at a high- or low-intensity, on an empty stomach. The theory and belief behind this method of training is that the body will utilize fat as the main energy source, instead of carbohydrates, therefore resulting in greater fat loss (Schoenfeld, 2011).

According to Brad Schoenfeld, MS, CSCS (New York), a lecturer in exercise science and author of the Max Muscle Plan, this form of training “confers any fat loss benefits over and above non-fasted cardio” and that science does not support its efficacy (Schoenfeld, 2011). Tony Gentilcore, CSCS (Hudson, MA), strength coach and co-founder of Cressey Performance, says the “substrate you’re burning doesn’t really matter during [the actual training session.]”

If you have more fuel in your system, you should be able to train at a higher intensity and hypothetically burn more total calories overall, states Gentilcore. Eating a pre-workout meal is actually associated with a greater number of expended calories both during and after the workout and therefore enhances fat loss, compared to working out in a fasted state (Schoenfeld, 2011). There are several factors that influence fat mobilization and usage from subcutaneous adipose tissue says Schoenfeld. “It is shortsighted to look solely at how much fat is burned during an exercise session,” he states as “the human body is very dynamic and continually adjusts its use of fat for fuel.” Schoenfeld (2011) adds, “if you burn more carbohydrates during a workout, you inevitably burn more fat in the post-exercise period and vice versa.” Therefore, training fasted or fed does not directly influence your ability to burn fat for fuel.

According to Schoenfeld, the “bottom line is that in trained individuals, there does not seem to be any advantage to fasted cardio from a fat loss standpoint.” In addition, training with depleted glycogen levels (carbohydrate stores) has been shown in the research to increase protein breakdown, a process with detrimental effects for trainees concerned with building muscle and strength (Schoenfeld, 2011).

Fat Loss Folly: More Is Not Better

 
Gentilcore cautions trainees from taking their conditioning too far because “there comes a rate of diminishing returns [when thinking] more is better.” Protein synthesis and muscle building may be sacrificed if too much HIIT and cardiovascular exercise is added to a training program, says Gentilcore. Schoenfeld agrees stating that combining high training volumes with high intensity workouts of both weightlifting-type and aerobic-type exercise can result in overtraining and “impair protein accretion as well as [have] negative effects systemically on the body, that impairs results.” Stop worrying about burning fat on an hour-to-hour basis and instead consider it over the course of several days to see how it impacts your body composition (Hansen et al., 2005).

Putting it Into Action

 
Adding muscle to your frame takes a dedicated bodybuilding program complimented with a healthy nutritional plan with a slight calorie surplus. Depending on this surplus, additional calories may be stored as fat, taking away from the appearance of shredded striated muscles. When adding fat loss workouts to your program, focus on these tips:

If your goal is purely hypertrophy, focus on your bodybuilding program and add in low-intensity cardio as a separate training session if you think it’s necessary. Depending on your recovery ability, you can add 2-4 low-intensity aerobic sessions per week. An example session may involve an incline treadmill walk for 30-60-minutes as 60-65% of your max heart rate. Going for a walk around your neighborhood is also a great alternative. This form of training will not take too much out of you, unlike HIIT; therefore, saving energy for your muscle building workouts.

If your goal is purely fat loss, incorporate these training sessions in the fed-state:

2-3 sessions/week of HIIT with weights (e.g. barbell complexes, resistance training circuits, sled pushes, kettlebell swings, etc.)

1-2 sessions/week of HIIT performing sprints (e.g. hill, track, spin bike, etc.)

1-2 sessions/week of low-intensity cardio

Just as with the hypertrophy protocol, pay attention to your body and recovery ability before adding more training sessions to your program.

References

Hansen, K., Shriver, T., & Schoenfeld, D. (2005). The effects of exercise on the storage and oxidation of dietary fat. Sports Med, 35, 363-373.

Schoenfeld, B. (2011). Does cardio after an overnight fast maximize fat loss? J of Strength and Cond, 33(1), 23-25.

Schoenfeld, B., & Dawes, J. (2009). High intensity interval training: Applications for general fitness training. J of Strength and Cond, 31(6), 44-46.

This article first appeared on MuscleMag.com

photo credit: eccampbell via photopin cc

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

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