Why HIIT training is the best tactic for weight loss –

Research, published in the British Journal of Sports Medicine, analyzed the results of 36 previous studies on different weight loss practices and determined that, although all participants lost weight, those who did HIIT (interval, high-intensity) training ), had 28.5% more loss.

WHY CHOOSE HIIT

“Working in some HIIT training, the famous high-intensity interval training, can also be important to activate your metabolism to burn more fat. One 15 to 20 minute session alternating high and low intensity (but always at the highest frequency you can handle) it burns as many calories as an hour of running”, explains nutritionist Dr. Marcella Garcezdirector and professor at the Brazilian Association of Nutrology (ABRAN).

But the difference is what happens when you stop exercising. Since HIIT speeds up your metabolism, you continue to burn calories even after your workout. “Unlike running on the treadmill at the same intensity, HIIT training makes it possible to use maximum heart rate, with recovery periods, to burn fat for an extended period, allowing you to burn calories for up to 48 hours post-workout,” explains Dr. Marcella.

ROLE OF FOOD

To understand the weight loss process, Dr. Marcella explains that it is necessary to know how the body’s energy balance works, which is the calculation between the calories our body spends to keep functioning and the calories ingested. Three situations can occur:

1) Neutral energy balance: intake of the same calories expended, thus weight maintenance occurs;

2) Positive energy balance: intake of more calories than expended and thus body weight increases;

3) Negative energy balance: intake of fewer calories than expended and body weight decreases.

There are several formulas to calculate basal energy expenditure, various equipment, programs and applications do them with simple data from people. “The factors that influence the caloric deficit are basal metabolic expenditure, weight, height, age, muscle mass, daily activities and physical exercise”, says the doctor.

“Without negative balance, no weight loss occurs,” says Dr. Marcella. “The calculation of calories to lose weight is individual and several factors interfere. But one reduction from 300 to 1000 Kcal per daydepending on all the factors mentioned, combined with the practice of physical activity is enough for most people to reduce weight”, he explains.

Finally, the nutrologist emphasizes the importance of other variables, such as eating well, with a varied diet, having a good night’s sleep, modulating stress and checking that everything is ok with laboratory tests. “To have a good, healthy and lasting result, the caloric deficit must be done with guidance, through food planning, reading labels and making good choices”, says Dr. Marcella.

EXTRA HELP

One of the novelties for you to obtain the desired results in the clinic is the HIIT training of the T Sculptor, electromagnetic field equipment, second generation of HIFEM devices (High-Intensity Focused Electromagnetic) that allows you to do a number of repetitions that would be impossible to do in the gym – which further accelerates metabolism and increases caloric expenditure. “The repetition rate is very high, impossible to do in the gym. For you to have an idea, he makes 36 thousand contractions in half an hour”, explains the doctor Abdo Salomão Jr. dermatologist member of the Brazilian Society of Dermatology.

“His objective is to increase the caloric consumption of the muscle in that place to lose measurements. This T Sculptor workout massively boosts metabolism right there on the spot,” explains Dr. Abdo. “In addition to increasing local metabolism, T Sculptor HIIT training is also an ally of weight loss due to the release of a hormone called myocin, which has an anabolic function in the muscle and also burns calories, as it acts on metabolism of fats favoring lipolysis. The more intense the exercises, the more myocin they generate. HIIT workouts generate the most,” says Dr. Abdo. That way, training helps increase caloric spending. “It depends on the size of the muscle and the intensity, but the workout burns a lot, on average 400 calories in half an hour”, says the dermatologist.

However, in the case of patients who are at the ideal weight, do not want to lose weight, but have localized fat, the option is cryolipolysis treatment. It can be used on the flanks, thighs, abdomen and buttocks, in addition to improving body contour, all in a non-invasive way. “People have been looking for less invasive procedures that don’t require rest to be able to resume their routine activities. And cryolipolysis is one of them, as the patient can immediately return to routine activities”, explains plastic surgeon Dr. Paolo Rubezfull member of the Brazilian Society of Plastic Surgery.

The technology is based on the action of cold. “The freezing of fat cells, which are much more sensitive to low temperatures than the surrounding tissues and underlying skin layers, promotes this reduction in measurements and improves body contour. After the session, which lasts an hour on average, the physiological process of loss occurs naturally through the progressive elimination of fat cells that have undergone apoptosis, that is, self-destruction due to being subjected to focused freezing and controlled by the technology used in the device, but without cause burns, ulcers or damage to the skin tissue in the treated region”, explains Dr. Paolo. The results, which usually include a reduction of up to 25% of the fat layer in the treated region, are achieved in up to two months.