Interval Training for Maximum Fat Loss

[97lilking]

I started do like 10 60m sprints 30 secs rest in between and after that I do 50 push ups and burpees.

does that increase metabolic rate?

[deve8uk]

Not knocking you, but can you list the studies before I buy into this.

[leanjay1]

Hey brotha, thanks for the video. My question is if I switch from doing interval training after my strength training to before, what will be fueling my workouts if my atp are gone? Also, will I be sacrificing lean body mass by making this switch?? My ultimate goal is to achieve approximately 165 lbs of lbm and weigh 170 to 175. I eat very clean and will continue to do so. Any advice would be appreciated.

[9872cindy]

Makes perfectly good sense Thank You!

[youaretheone58]

@lote8976 Of course that's true! The solutions from WeightLossAction.Info works perfectly! I have lost a bunch of weight really fast just by following it.

[justcrystalle]

i sweat like such a pig after a HIIT workout. I feel self conscious about getting my sweat all over the machines when I get ready to start my strength training.

[LaneTheTerminator]

@justcrystalle take a towel to dry yourself a bit?

[kaetaa90]

@justcrystalle dont worry about sweat -- youre at the gym! just wipe off what you can with your towel and youll be just fine i promise

[JiveDG]

Don't forget full sleep. All changes in your body happen during your sleep.

[hendibendi]

hey I play basket ball and need my strenght but i need to get faster and lose some fat and now do I have 2 months on me before the games starts what should I eat? and work on every day tell me and I will do it!

[thenutsisgood]

@hendibendi Maybe you should join a gym, and have them tell you what to do.

[Deathknight190]

@hendibendi Try to run for a little more than 30 minutes everyday and also lift. Eat proteins as well for muscle growth and get plenty of rest.

[nmbluegrass]

@hendibendi In addition to what knight said, eat foods high in complex carbohydrates (sweet potatoes, brown rice, 100% whole grain pasta, etc.). It is critical for muscle growth, performance energy, and recovery.

[brane771]

looak at 100m sprinters,magic j ,tyson gay,did they lose muscle?

[pakishock91]

@cod935 no it doesn't because it's anaerobic. Aerobic workout like running for long durations will probably burn muscle. Interval training is just better in every way.

[TheBoyNextDoor7002]

yelkaim1 do you think street dancing is a good HIIT workout during my session I am required to use all of my strength and stamina for some moves we do. Just wondering since it is really high heart rate.

[bassfaceee]

your sexy



[sheshaman]

So what? I can see you have no idea how to answer to my question pal.

[aeiou99999]

Use graphics to be clearer.

[soulinthewall77]

'yea. great video. but honestly, the accent with the "-out" suffix kept startling me. I kept flinching. But, great video. Really. I workout a lot, and would love to burn fat, and increase stamina and strength.

[jika12]

why people want to be big? if youre big and cant use ure body than whats the point of being big i mean people need to build it up if ure stamina is great u can do more and longer work out and ul be both good stamina and strong body and 1hour is more than enough man

[gepettopaisano]

so if you do interval training after you lift would u still get the same results? i hit 2 body parts and want to do interval training after i lift am i using to many calories doing this.

[alexandertsp]

can you do interval just to lose weight? or you have to be like a weight lifter in order to do interval?

[MissLalaland89]

does the interval cardio burn calories on its own without the weight training component?

[iran1374]

hey does doing interval training for an hour do any harm to you?

[DW01]

I'm doing weights around every 4th day (try to have 2 full recovery days) with the aim of bulking up a little, but i need to shred this stomach and love handles. What's the best way to train ? I hate these damn hips.

[SecretDimension]

HIIT cardiovascular followed by weights Sounds good in theory, but if you o your HIIT session correctly, you'll be absolutely smashed and barely be able to walk...

[uzavas]

i been doing interval training for the last 7 months, 4 days a week and have gotten sick of it and now i've stopped!

INTERVAL TRAINING DOES NOT BURN FAT! this guy is full of shit, i weigh the exact same weight now that i weighed 7 months ago 208 lbs after countless hours of exausting myself thru different variations of interval training

im getting better results thru a cardio max dvd i picked up which is pretty tough combined with low-medium intensity eleptic or treadmill and some weights

[xScratchAx]

@uzavas i got at a 7% body fat with interval training and I DIDN'T LOST ANYTHING of muscles

I guess that your problem was your diet, it's nearly impossible you didn't lose fat, interval training is the best way to lose fat

[uzavas]

@xScratchAx well then whats your diet Mr. 7%? i probably do more cardio than you do but ya gonna slap that on me? lol

[xScratchAx]

@uzavas are you ok? take it easy, i just told you that interval training has not the same results for all: you said that it's useless, i said that for somebody (maybe i'm the only in the world) has been very useful

[uzavas]

@xScratchAx i asked a simple question about your diet but instead you got offended..im glad interval training works for some but it dosent work for me however it did exaust me..now im doing something that i believe works better for me..now what bout the diet thing? afterall iv'e heard its 80/20.. 80 being diet

[xScratchAx]

@uzavas 5 meals at day. few carbos (not over 80-90 g pasta, a packet of crackers and a cup of milk, vegetables and not over 2 fruits at day, around 140 g in total. Never sweets carbos)

Not carbos in the last 2-3 hours before going to bed, the most of them concentrate before workouts and not in the evening. proteins in all meals (for a total of around 130-140 g at day), possibly the most taken from fish and chicken meat. possibly no animal lipids (except tuna and fews eggs, the remain,

[xScratchAx]

nothing), nuts, almonds

around 8 hours to sleep, not more than 1-2 at weeks alcool (and if that only beer).

Calories was of course quite low (but not too much)

The diet is similar to the mediterranean diet, but as you can see with less carbos and more proteins

i lost anyway the most in June and beginning of July, because was the only period when i had much time to dedicate to diet and workouts (3-4 workouts at week)

[uzavas]

@xScratchAx thanks man..diet is the hard part anyway

[LastComedy]

@uzavas Hey i realy don't know what have you done,but i lost 28 pounds just in 2 months doing HIIT,i ran like 90 second very fast and for 30 second walked, did that for 6 sets at the first days,the even did more sets like 10 and 12,i realy start to losing at the very first week...good luck

[uzavas]

@LastComedy well for me it has more to do with diet...im an exercise maniac i work out 5 days a week easy...and i tried interval workouts for awile but it just didnt do anything except exaust me...it's 80 diet and 20 exercise anyway so im back to low carb diet and consistent cardio and some weightlifting...so i have negative attitude about interval workouts cuz i was expecting fat to melt off and it never did..for me low carb diet is the answer..im now down to 199 lbs

[jessicajungsy]

hey yuri, im kinda sporty person, however im around 161 pounds, which is totally unacceptable for my height being 5'7, i wanna lose weight and fats at my lower body.. wad kind of cardio & interval training should i do, and the rest time between them should be around how long.. i seem to not lose any weight despite swimming for around 2-3 times per week.. is swimming considered as a cardio or interval?

[tutoo5]

blah blah blah..it took you 2 min to get to the point!

[thephenom2006]

Thanks Yelkaim. You're the man. and I like your accent. Is that Scottish or Irish?

[thephenom2006]

Great job man. I love your method for teaching people. I really do.

I have some questions. I'm 23 and I weight 176lbs, I work out almost everyday, I'm getting stronger, muscles are showing up or at least, I seem fit as people say, but I'm still struggling to get rid of my stomach. It's not like huge beer belly but still visible. Much smaller than before. Now I started high intensity interval cardio which I love. So the question is, can I continue the HIIT right after full weight lift session?

[mikecaunca]

@thephenom2006 it looks like your already doing a great job in the gym. dont do HIIT everyday. you can do it after weight training, but keep them at least 2 days separate from your leg training days. and the MOST important thing to do when wanting to lose fat is MEAL PLAN, MEAL PLAN, MEAL PLAN. i cant stress this enough. usually when people are close to reaching their goals but cant quite get there, they need to check they're meal plan. good luck!

[shiva2p]

NOT TRUE!!!

[dandypimp]

hey there!!! i am doing HIIT training once a day from monday till saturday and have a days rest. i go 30 sec sprint and pause for 30 on the tredmil. is that ok, feel good afterwards, but dont feel as though im losing weigt. can i do it twice a day or not. or am i doing somthing totaly wrong? can anybody help. thanx

[mikecaunca]

@dandypimp more is not neccessarily better. you need to rest your body. you didnt mention this, but if you dont do resistance training then DO IT! bigger muscles, burn more calories. so dont neglect weight training just cuz you dont wanna gain weight. good luck!

[dandypimp]

@mikecaunca thanks mike. ill get right to it ;)

[LastComedy]

@dandypimp go 90 second or 60 second sprint and 30 second just walk ,for 15/20 minutes do that,i read somewhere if you overdo HIIT is bad for heart,i do HIIT 2,3 times a week,and works for me fine,but don't even think to do 2 times a day...good luck

[An1MuS]

Where can i see those studies?

[PrettyBoiiSwag145]

I want to Lose my belly fat and loves handles but also  built muscle and get more definition. but people have told me High intensity interval training is best for fat loss especially for belly fat but those that have an negative affect in building muscle? i'm confuse

[mikecaunca]

@PrettyBoiiSwag145 there is no such thing as spot fat reduction. and usually your belly fat is the last to come off. but if you wanna burn fat you need to build muscle because, to keep it simple, bigger muscles burn more calories. cardio and HIIT is a good way to burn fat but it is NOT the answer. the best, most efficient way to burn fat AND build muscle is circuit training. warm up with cardio for a short time. then jump into circuit training. stick with compound movements. good luck!

[imaSoldier187]

i would do number 2 and do it on the same day and only do it if you really wanna if you dont then do it later in that day or the next day.

[jld24xxx]

maybe one of a hell cardio i needed to burn a lot of percentage of my body fats epecially side and lower abdominals..but yet very helpful information ty in a million starting tomorrow im gonna work on my cardio in hell..ahahaha..jowk only..thanjks men!!..and more water and clean diets is the keys!!!!...

[abhi1048]

This man is awesome! he doesn't talks bullshit like others! he's honest

[ahmednabil]

im sure that you should have 6 hours between the hiit and strength training.

and hiit rediculously boosts metabolism for 36 hours after , so the fat loss thing is covered .

i do have a question for you though . im a martial artis ,you see that requires all the physical aspects to be balanced , and as you know incredible indurance.

so for cardio , should i ,or rather can i completely dump the long steady state cardio ? ir is the hiit only for explosive short effort ?

[visitnajr]

this is all crap. really the key to losing fat is burn more calories than you consume. simple as that.

[alexisgmoney]

I study kinesiology at school, and I really appreciate the science behind the workouts, as I'm sure many other subscribers do. Great tips and information, keep it up!

[franklincomeaux]

My name is Franklin Comeaux and I am a Personal Trainer. Enjoyed your video. Always looking for tips. None of us know it all, and I am glad that there is such a wealth of wisdom out there to draw from. Thanks. franklincomeaux@myemail.com

[DuckHeadlolz]

you're amazing man. all these videos are so informative and inspiring :) keep up the good work,

[ywitness1]

love it !! great help

[zestrus11]

great video!

[usman2hype92]

I've noticed that the best way to lose fat is to workout in the morning (before breakfast). The reason for that is because as you sleep, you don't eat anything and therefore there is no intake of glucose. Naturally your body uses the glucose available in your blood as its fuel to do work. But since your blood glucose levels are low when you wakeup, you body consumes its energy by converting fat (ultimetely burning it). It makes perfect biological sense and works 100% of the time!!

[MyKnf]

@usman2hype92 Hey that's interesting, never thought of it that way before but it makes sense.. nice tip

[AXELMODYHELL]

Your really smart man, u asnwered all my questions =). Thanks!!!

[sweetkisses4uonly]

will you lose weight faster if you do 3 hours of intervals , say broken up 2 times a day?is walking 10 miles a day instead of hiit a waste of time for fast weight loss?

[theasianspy]

you are very confused... never do hiit or cardio after strength training if you want the full benifit of the strength training or a sep day ,,

[petrovish7]

i am 15 yo and i am always getting in pain with my knees and ankles

i play football in a club and i always missing the training because of the pain

plz help me

[djking2d]

@petrovish7 go to the doctor or get a MRI

[BJs4MePlz]

@petrovish7 try stretching... or talk to ur doctor, and or have more calcium.

[usman2hype92]

@petrovish7 you may have a case of juvenile arthritis (inflammation of the joints). I recommend you seek a doctor as soon as possible.

[blueyourmom123]

LOVING THE ADVICE BRO!!! @fuzzypits I did marathon running which is slightly different than cross country but same basic concept. I would completely stay away from this kind of workout if you are looking to do cross country. what you want to do is map out how many miles you want to do a week like 30 to start out with with five runs of six miles than on sunday do a 10 mi run. Take a day to rest and bump it up to 32 mi the following week with a 11 mi run. and so on

[0587dave]

but there is a difference between interval and hiit cardio. interval cardio isnt as high paced so you can do that at random intervals post workout. then do HIIT on off days. you will burn more calories post workout doing interval than low intensity cardio without a huge struggle. but then go on your off days and do really high intensity alternating with complete rest peroids

[nyclear]

I know the research says you will burn more calories just being alive after a HIIT up to 36 hours.  But you are saying that research says this PLUS my 40 minute cardio that usually burns 400 Kcal will burn more than that? Or is this just because I am burning more by exisiting after HIIT. Thanks

[de1dezire]

i want to lose 10 pounds in 1 month, what do you recommend is the fastest way to lose weight

[Kathleen1991]

@de1dezire

I study nutrition and I can tell you now, no matter how healthily you lose weight, the faster you do it, the more likely it is the weight will come back (I'm speaking from the nutrition point of view not exercise, here), and in most cases, even more weight will be put back on. To make it worse, the weight you put on after a period of rapid weight loss is more FAT! But you should not consider diet/weight loss unless you're prepared to change your entire lifestyle... for good!

[Beznet]

great info, keep it up man

[golddigger0325]

thank you so much, very helpful and finally I have a treadmill in my kitchen so Im so getting started tomorrow!

[jhughes420]

@2deli, hey...yea always drink a protien shake afte ur workout ...whey protein isolate is the best quality protien out there, but any whey will do just fine....and blend up a a banana and 2 eggs or egg whites with that and chug it dwn eather right after or with in 20 minutes of ur workout....ive been doing that after every workout for the last 3 years and its helped a ton

[2DELICIOUS4me]

Just wondering about post-workout drinks or food.I've mostly heard about drinking a protein shake about 15min after your workout.I am doing this now(I use "jay robbs" protein powder).what is your opinion on this subject? Thanks...

[flexwheelR]

thats what its all a-boot. lol. love the canadian accent!

[TimpBizkit]

@flexwheelR You should hear how the Scottish say 'about'

[Mayistabyou12]

@flexwheelR its a phenominal work oot!

[flexwheelR]

well if ur doing high intensity cardio in the beginning, ur bsacially burned out afterward....so this means u cant push ur self in the weight training portion.

[alexjameshartley]

i have begun interval training and i cant find any advise anywhere on how fast are you actually meant to go in the sprint stage..i think i may be pushing to hard during the high intensity phase cos I'm kind of wrecked after the second interval of 30 seconds.. i sprint as hard as i possibly can and find the later intervals are done a lot more slowly? so is it possible to go to fast in the sprint stage and how fast should you really aim for!!! any advise welcome cheers guys and girls!

[BJs4MePlz]

strength training alone burns fat, cardio burns fat and muscle.. thats why u dont see bodybuilders running on a tredmill for half an hour. when u see triathelites running in a race, they arn't big people... why? cus running burns not only fat but muscle aswell. the best thing to do to maintain optimal fat loss minimal muscle burning, do 2 minute interval training. Go hard for 2 minutes, stop have a glass of water. wait for your heart beat to lower. then go again

[spider2kill]

This might sound a bit stupid, but if (after a warm-up) i do interval training i'm not sure how long i have to do it. So how long do i have to do interval training???

[stookiebhoy]

For optimum fat loss the norm is about 15 minutes.

[fatoldmanworkout]

Great video with great information! You break it down and dispel some of the myths of interval training. Thanks for the information!

[supsterify]

guys listen to this guy, he definitly knows what he is saying, my basketball coach says the exact same thing with different word choices...you're gonna hate the intervals, and you never get used to them, but they are worth it, even if you are fit, you can become a super-man!

[MRossetti50]

Hi

Great video thanks for all the information I just joined a gym and found you on youtube on a search. Iam going to do the interval like you said to burn fat. Once you start how long will it take to burn fat doing interval training? Thanks MaryAnn

[ClaudiaHoedl]

I have to say tthat the most effective method for an overweight person to lose weight is to increase its muscle mass and at the same time its BMR (Basal Metabolic Rate), as you burn more kcal all day long (24 hours/day!!!) and not just 1 hour while work out. As you said yourself: Intervall training before a weight training will decrease effectiveness, which means that it is not possible to achieve the same amount of muscle mass (and therefore BMR) as you would with full glycogen stores.

[TheAndro23]

Kudos. The interval trianing truly works. Been doing it for 2 weeks, with a healthy diet, and im down 10 lbs. Not to shaby

[Tammysbh]

Awesome! Congrats!!

[alhaddaoui]

how many times a week are you doing hiit.you got great result.

[alhaddaoui]

i kind don't agree with this guy hiit should be done after weight training or on a separate days.if you do them at start you wouldn't have the energy to lift. therefore you will end up more tired

[caelean1]

if you start it after u do weights, you would just burn the muscle you just built

[alhaddaoui]

hi caelean1 and thanks for your opinion so when is the best time to do it.

[caelean1]

the way i do it is i do a little warm up like a 3 minute power walk then do my interval training for about 10 minutes, break for half an hour and play 21 basketball with my firends then lift weights

[rozic]

which is in no way true because you don't build your muscle while you workout, you build your muscle when you rest after the workouts.

[CallMeMrChainmail]

You don't build muscle during weight training. You build muscle during recovery and you don't just burn muscle during cardio. The whole point of HIIT is that the protocol tries to bypass muscle depletion by draining your carb stores and forcing your body to use it's fat reserves.

This isn't directed at Caelean1 but some people should do their research into HOW HIIT works as well as other kinds of cardio and weight training before posting pseudo-educated comments for the overweight.

[daniksexy1]

thats what i do and it works run than push ups and etc

[Brownbrutha02]

I would love to know where you get your facts from. When you say study shows, you should name your sources.

[SemperServiam]

Here are some sources.

October 1996; Study by Tabata; Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. It is viewable at the Library of Medicine of the National Institute of Health.

The study uses 20 seconds of ultra-intense exercise (at 170% of VO2MAX) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state training.

[SemperServiam]

They obtained gains similar to a group of athletes who did steady state (70% VO2MAX) training 5 times per week. The steady state group had a higher VO2MAX at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits unlike the steady state group.

[SemperServiam]

Other studies are:

July 1994; Study by Tremblay; Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada. Viewable at the Library of Medicine of the National Institute of Health.

July 2006; M. J. Gibala; Department of Kinesiology IWC AB122, McMaster University, 1280 Main Street West, Hamilton, Ontario, L8S 4K1, Canada. Viewable in the Journal of Physiology of the Physiological Society.

All studies into the results of HIIT seem to show excellent benefits.

[MegaMo99]

I really dont know about doing HIIT before your strength exercise because you waste all your carbs and you dont have any fuel left for lifting

weights, on the other hand if you lift first and run

later you can lose muscles,

any ideas ?

[oldham911]

Thanks yuri I always needed this question answered properly, I'm looking to reduce my body fat currently at 20%, i used to do weight training then weights, now im going to go 20mins interval then weights and see how this changes my resluts. thanks again

[xBenvoliox]

Finally damn! someone with a brain answers the exact questions i have. thanks yuri you made it so much more easier to understand interval training. and all the scenarios. im just an airhead when it comes to this working out stuff.

[suckitguy]

what is the website he mentioned???

[Ezerconeza]

this is genious

[CEPandSMA]

The whole concept of interval training and this before that really confuses me.

[portilop]

well if a 20 min workout is going to be more effective than a 2 hour workout ...............sign me up? daaaaaaaaaa

[sugarkang]

Believe what you want, but you can't improve your body by doing less. It's all relative to what your body is used to. If an obese person starts walking, he is going to lose weight. If a marathon runner just walks, he will gain weight.

[minime766]

Stop talking bollocks!

Why would you want to walk for 2 hours when you can do interval training in 20 mins?

[schr4nz]

Like someone else said in reply to you:

"Why would you want to walk for 2 hours when you can do interval training in 20 mins?"

And what do you mean HIIT marketers? yelkaim1 is providing this information for FREE!!!!!!

[sleeves11]

Supersetting workouts burns more fat than walking 2 hours.. You are obviously highly inexperienced and I can bet that you have not stuck to a supersetting routine for a minimum of 3-4 weeks (while eating healthy of course). You will never train another way. Try it before you make outrageous claims.

[WOWskarphace]

Not sure what interval training consist of; Kettle bell, Jump rope......?

[clevercupcake]

Great vid :) Thanks for the info - let me see if I have this right

I am looking to burn fat... so morning workout is better and interval/cardio first right?

Question from me is.... I like working out almost everyday... is it true that this can slow my weight loss?

[Brokencarnage]

Yes cardio first thats what the man says =P and working out everyday will slow your weight loss, read that question again and you might see how silly that sounds, everyday is awesome.

[HinduHeratic]

I have been doing my cardio after strength training because it is easier. I guess I'm gunna have to suck it up if I want to burn some serious fat....

[KoopDogg08]

This video helped me out so much. I always wondered if doing interval training after my weightlifting was not a good thing but this video reassured me that Im on the right track.

[tullymj88]

Awesome vid! You know your stuff man :D

[joeyp978]

good vid

[dogatron]

these videos have helped me so much so thanks a lot. I've gone from being The laziest person fitness-wise, even though I'm thin, to a 20 mile a week jogger + interval and weights training thrown in and these videos have been the framework. Best tip ever is buy a blender. That smoothie you made is amazing. Getting the food I need as quickly as possible has given me the energy to easily keep up my routine.

[curlygirrrl82]

Yuri, thank you so much for your great videos! You're consistently so well thought out, lucid, and motivating, and I'm so grateful to you. I've been following your tips and have immediately seen great results. I'm really diggin the circuit training, and just started doing intervals on my off days. I feel great, have gained muscle, and lost fat immediately. Love it, love it, love it! Keep up the great work - we need you!

[kat656]

how long time did it took to see the results?

[fuzzypits]

Love you man, Sick tips. Do you have any tips on cross country running tips? How far should i be running on my own time for practice?

[yelkaim1]

sorry fuzzypits, I'm not to well versed on x-country running.

I would advise that your training closely mimic the demands of the competition as best as possible. Train to run farther and faster than you would in your actual race. It will help tremendously.

[Tai02]

HIIT means i have to sprint full power for.. let´s say 30 seconds and then resting 60 seconds??

[4huntboys]

@yelkaim1 thanks for the tips, great video. i have gained about forty pounds of muscle and fat doing only strength training over the past year or so, and im trying to lose the fat while keeping all the muscle i gained. will the interval training before workouts affect my muscle mass greatly?.