Unless you have been living under a rock for the last three-to-four years, you have probably already heard about high intensity interval training. However, one of the biggest questions surrounding this training method is quite difficult to find an honest answer to - can you build lean muscle with it or is it reserved for fat loss workouts?
For years, it was believed that performing high intensity cardiovascular activity was a sure-fire way to waste all of your efforts when it came to lifting weights. []
However, this is now considered as yesterday's advice. Modern science has seen high intensity interval training become one of the most sought after methods when it comes to fat loss, and more recent studies have also shown it to be an excellent method for those looking to increase lean muscle mass, too.
You read that correctly - performing a HIIT workout has been proven by modern science to burn off more calories and promote more lean muscle growth than regular, steady state cardio. If you find the prospect of an hour on the bike to be pretty dull, then this discovery should really appeal to you.
The next discovery may well shock you to your core if you are a long-term gym user. Cardiovascular activity should be performed before a resistance training, as opposed to afterwards. Not only will this increase your fat loss results, but it will also improve muscle retention as well. Let the magnitude of that fact sink in for a moment, because over 90% of gym members insist upon doing their cardio work after they're finished on the weights.
The fascinating study which discovered this was completed by Dr. Peter Lemon back in 2001 thanks to a fascinating Canadian project. This study was then grossly under-reported in fitness circles, causing it to go unnoticed by the general public. In theory, it should alter the way almost everybody trains in the gym.
One of the worst mistakes made with HIIT is the temptation to overdo it. Suddenly you have this wonderful fat loss tool in your hands and you will want to use it all the time. It's only beneficial when you are at your full ability, so try to limit your HIIT workouts to no more than four days of the week on average.
Furthermore, research shows that high intensity interval training burns of 6 times as much fat as regular cardiovascular activity, making it a sensible choice if you are trying to figure out how to build muscle while maximizing your fat loss in the process.
For years, it was believed that performing high intensity cardiovascular activity was a sure-fire way to waste all of your efforts when it came to lifting weights. []
However, this is now considered as yesterday's advice. Modern science has seen high intensity interval training become one of the most sought after methods when it comes to fat loss, and more recent studies have also shown it to be an excellent method for those looking to increase lean muscle mass, too.
You read that correctly - performing a HIIT workout has been proven by modern science to burn off more calories and promote more lean muscle growth than regular, steady state cardio. If you find the prospect of an hour on the bike to be pretty dull, then this discovery should really appeal to you.
The next discovery may well shock you to your core if you are a long-term gym user. Cardiovascular activity should be performed before a resistance training, as opposed to afterwards. Not only will this increase your fat loss results, but it will also improve muscle retention as well. Let the magnitude of that fact sink in for a moment, because over 90% of gym members insist upon doing their cardio work after they're finished on the weights.
The fascinating study which discovered this was completed by Dr. Peter Lemon back in 2001 thanks to a fascinating Canadian project. This study was then grossly under-reported in fitness circles, causing it to go unnoticed by the general public. In theory, it should alter the way almost everybody trains in the gym.
One of the worst mistakes made with HIIT is the temptation to overdo it. Suddenly you have this wonderful fat loss tool in your hands and you will want to use it all the time. It's only beneficial when you are at your full ability, so try to limit your HIIT workouts to no more than four days of the week on average.
Furthermore, research shows that high intensity interval training burns of 6 times as much fat as regular cardiovascular activity, making it a sensible choice if you are trying to figure out how to build muscle while maximizing your fat loss in the process.
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Further Assistance - Uncover the facts surrounding high intensity interval training as strength coach Russ Howe PTI explains to you how to build muscle using the most scientifically proven techniques, all for free via his fitness blog.
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