An Australian study of women recently
unearthed the following: Women who
followed a 20-minute HIIT program con-
sisting of eight-second sprints followed
by 12 seconds of rest lost an impressive
six times more body fat than a group that
followed a 40-minute cardio program
performed at a constant intensity of 60
percent maximum heart rate (MHR).
6x More
Fat Loss
•
SLOW TWITCH
•
FAST TWITCH
•
SUPER FAST TWITCH
But while traditional cardio works either fast
or slow twitch fibers, HIIT increases the
body’s production of hGH by working super
fast twitch muscle fiber, causing your body
to produce more hGH.
Don’t be afraid to push yourself on HIIT
cardio days since this will be your only
focus. It’s why I don’t have you working out
with weights on the same days. And if you
walk away from anything using this workout,
(besides results, of course), you may be
convinced that separating cardio from
resistance training days makes good sense
while speeding up fat oxidation.
A study by East Tennessee State Uni-
versity found that if subjects followed an
eight-week HIIT program, they dropped
2 percent body fat over the course of
those two months. Others following tradi-
tional methods of low-intensity cardio over
longer durations, lost none.
2% Body Fat
Reduction In Just 8 Weeks:
HERE’S ANOTHER EXAMPLE:
Treadmill on Incline -
» 15 seconds sprint » 10 seconds rest
» 10 seconds sprint » 5 seconds rest
» 20 seconds sprint » 15 seconds rest
» 30 seconds sprint » 20 seconds rest
Repeat 12 to 15 times =
20 minutes (treadmill or stationary cycle)
CARDIO
[C]
20 PRIMAL MUSCLE TRAINING GUIDE