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

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

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