After doing the exercises three times a week for 15 weeks, members of the HIIT group lost a significantly greater amount of body weight and body fat compared to the steady-state group. Over a few short weeks, you'll increase your cardiorespiratory fitness and muscular strength, allowing you to increase both the duration of your intervals and the length of the HIIT session.
Just remember this is not an endurance activity; focus on being able to do short, all-out bursts. HIIT training, like your weight training, is highly intense and does take a toll on recovery.
So don't use it for all four cardio sessions. Do two HIIT-style and two steady-state workouts for a total of about 40 minutes, tops. For protocol, I recommend building up to 20 minutes of 1 minute on, 1 minute off, as was explained in the Cellucor Summer Shred program. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. This routine should do pretty well for a few weeks.
However, if you want to turn this cycle into a full-blown 2- or 3-month phase, you'll need to make some changes to keep your workouts fresh and stimulating. Try to stick with the workout as written—or as close to it as your schedule will allow for at least weeks before switching it up. Then, tweak it to make it your own. Give this program a couple of months, and you'll be ready for a change of pace in the form of one of the other Cellucor Ultimate Year programs!
Bill Geiger, MA, has served as a senior content editor for Bodybuilding. View all articles by this author. Day 1: Legs. Barbell front squat. What comes with BodyFit? Instructional Videos Don't risk doing a workout improperly! How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Eating fat will not make you fat unless you are eating too many calories.
However, limited research implies that some people may be more susceptible to changes in body composition from fat intake than others 26 , After all, fat is more likely to be stored as body fat in a calorie surplus compared to other macros. Fat is also calorically dense, meaning it can be easy to go overboard and add more calories than you realize.
So, unless you are following a specific, high-fat diet like keto , controlling your overall fat intake could be important in helping you maintain calorie control and promote more fat loss The type of fat you eat also matters, with research suggesting healthier, unsaturated fats are less likely to be stored as fat compared to saturated fats Including some healthy fats is also thought to be appetizing and satisfying, since fat provides appealing flavor and mouthfeel to foods, making it easier to stick to your diet Moreover, healthy fats offer important health benefits that should not be ignored.
Contrary to popular opinion, carbs alone do not cause weight gain. And if you are hitting the gym hard, you're workouts could benefit from adequate carb intake. Instead of going low carb, consider cycling your carbs. Carb cycling is the process of timing your carbohydrate and calorie intake around when your body needs it most - when you are working out, on high output days, and when you are generally more active.
In theory, this would allow you to utilize carbohydrates more efficiently, supporting your workouts and energy needs, and reducing the chance of fat storage from higher carb intake. Carb cycling may be protective of lean muscle when carbs stores are replenished strategically on higher carb days and have positive effects on appetite control at later times 31 , 32 , In addition, it is thought to promote more fat utilization when carbs are limited, helping you burn more body fat in a calorie deficit 34 , Additional benefits include positive effects on overall calorie control without having to be ultra-restrictive.
Since your body does not regulate calories in hour increments, it is more of a rolling accumulation over time, cutting carbs and subsequently calories on certain days of the week, can help you decrease your weekly calorie average.
And timing lower calories and carbs on days you are less active, means you are less likely to negatively impact your workouts, and more likely to control appetite and protect lean mass on higher activity days. Consider swinging your macros from one day to the next, allocating more carbs on heavy lifting and high intensity training days, and lower carbs and calories on light days or rest days. Another approach to nutrient timing is by utilizing more carbs in pre and post workout meals and stacking more carbs during the time of day you are more active.
Even if you are meal prepping and tracking all of your intake, it can still be a challenge to get accurate portion control if you are not weighing or measuring your food. Every calorie counts. Eyeballing or measuring cups work great for a while, but eventually, those extra calories add up.
For example, just pouring a small amount of oil in a pan to cook your food may not seem like a big deal, but you could be adding a hundred calories or so to your meal without realizing it. Consider purchasing a food scale and learning what weights align with your portion and calorie goals to be as accurate as possible when prepping and tracking your food.
Weighing your food portions will ensure you are tracking as accurately as possible and will ultimately help you stay on track better. You can also set yourself up for more success by systematizing your diet. Eat at roughly the same times each day and make your diet more routine in general.
This will help cut down on any added variables that may throw you off, including temptations and being stuck hungry somewhere without healthy food on hand. It also does wonders for your portion control.
If your morning jog or the elliptical isn't getting you results, it may be time to up your intensity. Increasing the intensity of your cardio or conditioning workouts can not only help you burn more calories in the gym but may have additional fat loss benefits.
Some research suggests that high-intensity interval training or HIIT workouts may promote fat loss and improve stamina faster than endurance training alone 38 , 39 , 40 , This level of output is thought to create a significant shift in your metabolic output that continues a high calorie burn for after your done training And HIIT training may offer unique benefits in burning more belly fat in specific Add two high intensity training days to your workout routine to support fat loss and help you lean out.
Rest is a crucial component to both muscle building and fat loss. When you are using your muscles, you are tearing them down - which supports strengthening and growth, but the actual building of muscle happens during times of rest, like when you are sleeping. As for fat loss, poor sleep has been linked to increased belly fat in numerous studies 44 , 45 , Sleep is also essential for recovery in general, helping us keep our energy levels high and mood stable, both of which can effect our desire to workout and stick to a healthy diet if not managed properly.
When high amounts of stress are negatively impacting your life, it can lead to increased fat storage, mainly abdominal fat 48 , 49 , And while calorie control will help counteract some of this, stress can do a number on our willpower and cravings making sticking to your diet that much harder.
Learning to combat daily stress or at least channel it in a more positive way could be key to helping you lose more body fat and get better results.
All of the steps above are meaningless unless you practice them consistently. And being consistent simply means repeating the same behaviors on a regular basis. The goal is not perfection, nor is trying to stick to a diet perfectly realistic for most people.
This is not because it helps you burn fat, but because it helps build or maintain muscle mass during a calorie deficit. When you're dieting, your body is going to use it's own tissue for energy, and this can include muscle mass.
If you diet without resistance training, then you'll have a much more difficult time getting lean for one main reason. If you don't resistance train, the weight that you lose will be a lower percentage of body fat and some muscle loss is likely to occur. This will negatively affect your body composition, making getting leaner even harder. If you want your muscles to show through the fat, you definitely don't want them shrinking while dieting!
By resistance training, your body will avoid consuming its muscle tissue and will use predominantly body fat as a fuel source. Add to this the fact that resistance training can also make your muscles BIGGER, then you're on the fast track to getting leaner. While the diet eats away at the fat around the muscle, resistance training makes the muscle grow so it can push through the fat more prominently.
All this being said, it's important to note here that you shouldn't just choose one or the other when it comes to cardio and resistance training - you should do both.
However, if you're strapped for time or simply too fatigued or lazy, that's okay too! The benefits from cardio can be replicated by simply eating less, but there is no replacement for resistance training.
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