Why you need our Adrenalin classes in your fat loss protocol.
ARE YOU READY TO MAKE FAT LOSS YOUR JAM?
You are probably well aware that training is good for you and is going to be a potent indicator of how easily you find yourself losing weight. Though do you know what training type and what time is best for the results you want to see? Do you know how to manipulate your training schedule to allow you the best results? Let’s dive into some science and explore why our high intensity interval classes, Adrenalin, are what you need in your life if fat loss is your jam right now.
Firstly, high intensity interval-type training (HIIT) increases your heart rate rapidly for a period of time, and then there is a period of time that allows you minor recovery (time to catch your breathe!), then you go again—your heart rate rapidly increases, time to breathe, etc. Your heart rate goes well above the percentage that is determined the ‘fat-burning zone’, which is at about 65% of your max heart rate. Even though you are not within that fat burning zone during your session, after a few sessions, you will begin to experience the ‘after burn’, or a raised metabolic rate. This is where your fat burning potential at rest increases. How cool, you burn fat whilst you’re seated at your desk?
This is because your little powerhouses in your cells (mitochondria) undergo specific adaptational changes that allow for even greater fat oxidative potential. Basically your cells utilise your fuels more efficiently, ensuring that fuel that your intake (carbohydrates, for example) are better utilised for oxidation, or burning off, than being placed into storage (which is ideally what increases our fat mass).
Steady state cardio, like going for a brisk walk, completed for 40 minutes can also lead to fat burning effects. Though the after burn effect is incomparable to HIIT.
So what about timing? Studies are suggesting that training within a fasted-state will accentuate the amount of ‘fat’ that is burnt within, and after, the training session. First thing in the morning is easiest for most people, as otherwise you need to have fasted for longer than 4 hours during the day, which isn’t always desirable when you’re at work or running around after your kids! Though it’s cool to know that even if you are not a morning person, you can still experience ‘fasted’ exercise in the afternoon.
What happens in fasting? Overnight (or over a prolonged period without a meal >4 hours) your blood sugar levels slowly reduce. Once the sugar molecules that are floating around your blood stream are exhausted, your liver will then start to utilise your stored glucose (glycogen) to ensure that you have stable blood sugar levels whilst you sleep or whilst you are not taking in any meals. This leads the body into a glycogen depleted, or ‘fasted’, state and you end up with low blood glucose and low insulin (hormone that transports free floating blood glucose into cells).
Where insulin is low, fat oxidation potential is high. This is what we want! Studies have also shown that prolonged HIIT training increase insulin sensitivity, which is a direct correlate to one’s ability to decrease their fat mass. There is a direct link between glucose levels, insulin sensitivity, and the indication for fat loss.
The bottom line. If your training goals are swayed toward losing weight so you can train more efficiently, for health reasons, or because you are trying to decrease your fat percentage, utilising interval training and playing around with fasted-state training, may be the tool you need to ensure you stay on top of your goals. The great thing about interval training is you need a whole heap less of it, and low-volume sessions are suggested to be superior to slugging away in the gym for hours, or multiple sessions.
Our Adrenalin classes are functional fitness sessions running for 45 minutes that employ this high intensity interval training methodology, blending a mix of cardio, free weights and KBs, sandbags, battle ropes, and agility equipment to raise your heart rate and get your adrenaline pumping. They are potent for fat loss and for increasing VO2 max and cardiovascular performance indicators.
If you have fat loss goals, we cannot recommend interval and high intensity training enough, especially in a fasted state.
