It’s no secret that high-intensity interval training (HIIT) is a major player when it comes to weight loss. Time Restricted Eating (TRE) is also a very effective method. Please listen carefully. cell metabolism, combining the two methods is a complete and complete game changer. Want to burn twice as much visceral fat as he does while reducing the risk of developing chronic diseases? Recent studies show that combining HITT workouts with timed meals is a pretty amazing combination for burning fat.
HIIT is generally golden. You can burn 25% to 30% extra calories compared to doing a moderate intensity workout ( AARP). TRE is also very popular. It’s all about limiting the timing of your daily meals within a given time frame. By fine-tuning the timing of your eating pattern, the food consumed sooner is metabolized before bed, leaving less stored fat to burn. It also makes perfect sense to combine these two amazing powerhouses to create a proactive plan for weight loss for overweight and obese individuals.
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This recent study revealed that combining HITT and TRE can enhance long-term glycemic control and double visceral fat burning. Pretty attractive, right? Both TRE and HIIT are tools for improving cardiometabolic health in people who are overweight and at risk of developing serious illness. The study found that a combination of these two approaches is more effective than either one alone.
Trine Moholdt, senior author of the study and director of the Exercise, Cardiometabolic Health, and Reproductive Research Group at the Norwegian University of Science and Technology (NTNU), explains: We compared the effects of TRE and HIIT in combination with their effects alone to determine whether TRE and HIIT act synergistically to improve health in individuals at risk for cardiometabolic disease. We wanted to make this discovery change both dietary and physical activity habits for individuals wishing to rapidly improve their health and lower their risk of disease. ”
131 women participated in the 7-week study. Participants were divided into four groups of 32 or 33 hers, respectively, for observation. They included a TRE group, a HIIT group, a TRE + HIIT combination group, and a control group. Each person who participated in the study was overweight or obese and could be at risk for cardio-metabolic disease, including cardiovascular disease and her type 2 diabetes. Body mass index, blood pressure, insulin, and blood glucose levels were checked before and after the study.
HIIT included 35 minutes of exercise at 90% of maximum heart rate three times per week. TRE restricted calories consumed within a 10 hour window each day. All workout periods were observed, and participants recorded the beginning and ending calories each day. This study found that participants who combined HIIT and TRE were able to reduce visceral fat and fat mass, improve their cardio fitness game, and improve average long-term glycemic control. I was. There were no significant statistical changes in appetite hormones, blood lipids, or vital signs after the introduction of either intervention when compared with the control group.
Interestingly, according to first author Camila La Haganes, Ph.D., the adherence rate to the study was very high. NTNU student. La Haganes explains:
Following the study’s conclusion, 18 of the control group participants must have been so impressed that they decided to try one of the study’s interventions. “I would recommend this type of program to anyone looking to change their diet and exercise habits and improve their health in a relatively easy way. safe within and can be completed within 30-40 minutes.”
The research team plans to follow up with study participants two years after completion. They looked to see if participants effectively followed the intervention methods and found that courses combining HIIT and TRE were just as successful when performing them at home rather than in the observed research setting. The new study will consist of women and men. “By combining these two new studies,” Haganes feels, “he will learn more about long-term feasibility and possible real-world implementations.” increase.
Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics.Read more about Alexa
