The Complete Guide to Losing Belly Fat & Getting Stronger with HIIT | Chris Hinshaw
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- Опубліковано 15 тра 2024
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How to do HIIT for Maximum Fat Loss & Performance | Chris Hinshaw Interview
Check out Chris' site: www.aerobiccapacity.com/
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Timestamps ⏱
0:00 - Intro
1:14 - Free Sample Flavors Pack of LMNT
2:00 - Physical Decline Starting at Age 34
3:49 - Crafting a HIIT Workout Over Age 35
8:08 - Why Hill Sprints are Better than Flat Ground Sprinting
9:28 - Chris' HIIT Protocol
12:45 - How Frequently Should You Do HIIT?
15:31 - How to Recover Properly Between Intervals
22:36 - Your Type of Recovery Depends on Your Weakness
25:15 - Lower Intensity for Fat Oxidation
27:58 - Burning Fat vs Carbs
29:27 - Training in a Fasted State
34:40 - Why Are You Not Losing Weight?
36:42 - Where to Find More of Chris' Content
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
Link doesn't work!
Agree - link didn't work.
link is no good
pubmed.ncbi.nlm.nih.gov/36729332/
@ThomasDeLauerOfficial read it! pubmed.ncbi.nlm.nih.gov/36729332/
I can usually comprehend things pretty well but this was hard to follow
Same.
He didn't provide real answers that's why. Verkhoshansky does
58 years old and I believe Chris about the dangers of flat sprints because I strained my hamstring doing them several months ago. Funny thing is that I had always liked like hill sprints in the past, and I've started doing them again because they're easier on my joints and they just feel right. Other things this old guy does: Echo Bike, daily walks, pickleball, jumprope, band & body weight exercises, dead hangs, hiking and golf.
He’s very good at not answering questions
If you want answers spend 20 bucks on two ebooks. Pavels quick & the dead as well as AXE book. They explain all relevant questions & actually provide a protocol to improve endurance & power output simultaneously
Omg halfway in I'm checking his body and wondering how vetted he is. 😮
Me thinks you're bad at listening
I agree.
I was thinking the same thing.
Either this man is too smart to make it simple, or I’m just too simple.
Is he saying something like “go do a 30 minute HIIT session with walking/ light movement in between the breaks?”
i think he means:
-Do about 8 reps of hill climbing HIIT for 30 seconds at 80-85% effort, with 90 seconds light cardio (zone 2) rest.
- If it gets to a point you no longer able to reach the distance mark of the first reps, stop.
- Last rep do 90% effort.
I agree. I think he is saying when doing HIIT rounds instead of the rest period of no movement doing something in zone 2. A slow row or a walk then go back into the next HIIt round.
He uses drastically more words than he needs to explain pretty simple ideas. I just listened to him not answer a direct question for nearly 5 minutes, wait 7 minutes and he still has not answered it.
What do I do if this? Well I’m different that you so make a ritual… yeah I know so what ritual? I’m different than you…. Ok Next question.
Literally just keep moving after an intense workout. Something I think most of us already knew.😅 But I remember it being for avoiding cramping and cooling down too much mid workout. Usually walking or stretching was the thing
In my opinion all he ment is that it's personalized and that we need to hire a personal trainer 😀
Buy a supplement?
regarding fat burning, in HIIT you don't burn fat at all. but you create PGC-1alpha growth signal. and after the HIIT, when you are in a building block surplus (which is not the same as a calorie surplus) mTor is getting active. and mTor and PGC-1alpha together induce mitochondrial growth. and that is one key factor (beside low insulin) to burn fat.
mitochondria are slow but 2000 mitochondria can burn twice the fat than 1000 mitochondria. that's the trick.
this has nothing to do with damage. however, there are other growth factors as well for blood vessels muscle fiber (p70s6k), ... and for them it is a different story, they might need that damage to induce growth - which i don't know.
whatever. my understanding now is different from a few years ago and i am more focused at higher fat intake to lower cortisol to keep the metabolic damage low and have more energy to begin with.
beside that, the explanations regarding the right kind of recovery exercise was far too confusing. while i understand the concept to clear out the lactic acid for a faster recovery, intensity and duration type of exercise was not clear at all.
i think, i will go with my heart rate. sprint for 8 seconds, walking until the heart rate is almost down to before doing another sprint. repeat. the recovery cycles will get longer automatically because it takes longer for the heart rate to come down.
and i will start very gentle to build up strength and not damage my joints etc. i am NOT in a competition with anybody. increasing my health and lose weight is my focus. together with high fat carnivore that should work good.
One of your best videos. Came across something similar when I was a kid. After trying it, I could go all day.
Chris Hinshaw is a genius ... thx
Outstanding discussion (especially for those of us over 60! 😊)
22:30 - 25:30 is GOLD. Body/muscle type vs recovery needs.
Agreed. Also interesting about people who have higher fast muscle twitch fibers being unable to calm down....
4:36
push weighted sled at a sprint for 8 sec
walk back to rower
row very low intensity for 3 min
repeat 8 times
There, he could have said it in a few words. Thank you for the essence!
Teaching concepts requires simplifying them for the sake of understanding. Trying to sound smart just leads to overcomplication. Do you want to teach people, or do you want people to think you are smart? A choice must be made.
Just in time! ❤my ears were hurting to hear something about HIIT this week. I’m 36 and looking for something that can melt down the extra fat around my waist. 30lbs to loose and doing keto. Thank you again ❤
You got this becky!
Ha, exactly the same "just in time" for me. When this video popped up I had just hit an NPR of 10 sprints, but since I started sprinting I've been wondering about the proper recovery between sprints, so this timing was really uncanny (and apparently continuing to recline on the park bench isn't going to cut it. Ha).
try to go the last mile with high fat carnivore. with HIIT you must be very careful. 30min HIIT classes are a scam. one sprint should not go beyond 20 seconds. if so, it is not maximum intensity. and recovery does not depend on the gym class watch but your heart rate coming down. and that takes as long as it takes. 2 minutes, 5 minutes, 8 minutes, whatever. if your heart rate does not come down, your recovery intensity is far to high.
look up dr. elisabeth brigth. she suggests butter before going to bed to lower cortisol in the morning to prevent adrenal fatigue and metabolic slowdown.
and after a finished workout session i would recommend the same to keep cortisol down.
I've dropped 75 pounds since new years on keto and intermittent fasting. I have plantar fasciitis so running isn't my favorite thing to do just yet. My go to workout for high intensity is splitting firewood. Gets the heartvrate up and you use muscles that you don't usually use
I had that along with Gout early on in KETO 3years ago. Lost 70lbs in about 8 mos... i found out Uric acid was high and the sharp crystals start to move in your joints as your body clears them.. so its kinda a good thing of thats whats happening... now 3 years into Keto and i have no pain at all, uric acid went from 7.9 to 5.2
My colon brain tells me that what this man has just presented, is most probably fundamental but he kinda made efforts to put it in an obscure way...
None obscure... pavel's quick & the dead book and his Axe book. If your curious it's worth your time
Good information
I’m 41, I’m feeling it something fierce. It’s scary losing some strength and fitness with just time passing. I’m trying to turn this around now without it being extremely hard when I’m older.
You may need to start looking into dhea and testosterone by mid-40s if you want to get some of that back.
My opinion, age is just a number. I'm 49 and I continue to see progress in the gym. Whether it is strength, hypertophy, fat loss....im not consistent by any means because I enjoy life (epsecially with food and drink!), but when I'm in the zone of a few weeks or months of a training program, I have never once felt that age has held me back... but I always train hard, because I have convinced myself not to take the easy way out.... there are too many fitness charlatans out there that want to sell their experience for the 'older' and slower gym goer...there should be no distinction...dont make excuses like this- hit it like there is no tomorrow!
We’re planning on starting HIIT workouts at home with minimal equipment. 15 minute workouts but I want some active recovery options for limited space. Would yoga be an ok recovery or should I opt for a quick jog afterwords? How long should that active recovery be?
10 to 20 minute walk is active recovery. There are other options.
How os walking recovery? Is it because of the Circulation? @@CrazedCorgi
Agreed, tough to follow.
Also, I'm 58 & double fused in the lumbar. Missing two discs. Can't run anymore. Suggestions?
Thanks people in the comments I'm not going to waste my time!
So how does one pushes a weighted sled outside and find a nearby row machine for the 3 mins low intensity row???
I don't know why, but I don't recover well from HIIT. I get symptoms of overtraining syndrom very fast. Im stuck at zone 2 lol.
If I sprint up a hill does walking back down the hill in order to run up again count as recovery?
Yep
So I started rucking for weight loss. Im 57 and yes its hard. I carry 30 pound pack and do 1 1/2 hour rucks. With the hills I try to attack them and then recover on the down side. Not quite the 8 reps of hit just because of the way the trails are but Im losing 2.5 pounds a week. Im trying to do my rucks fasted. I do notice slightly less energy going up hills but its doable. Im shooting for 100 miles a month. Just an arbitrary number I put on myself. Its working so far and is super enjoyable. Yes sometimes the big hills are ass kickers and my legs are on fire but I keep on going best I can. I really concentrate on my recovery after each hill. The hills are getting easier and my recovery is getting quicker. Im wondering if i should put some hit reps in on the first hill and then finish my hike. Would this make a big difference or should I just keep on rucking?
Thanks for interviewing Chris Hinshaw. He is an abso,ute LEGEND.
Wow! Thomas does Echo Bike at 1000 watts for 30 seconds. That's crazy. I think I've gotten up to 800 watts before, but never 1000. Would like to see what that looks like on the screen.
Problem with doing something else (row, walk, bike) for the 3 mins "rest" period.. is that someone will then use the sled.. thinking its available... maybe gentle jog on the spot?
How many second rests between each sprint ?
This is s lesson how to get the most youtube commercials into one video.
He could have covered this in 5 minutes
How about some HIIT exercise options for those of us over 60 who have Balance issues and Peripheral Neuropathy who don't have access to a gym/gym equipment?
Do some burpees…
@andy_ppp Would love to except the nerve damage makes it difficult to get the mind - muscle connection signal to ignite and "tell" my leg muscles what to do.
For example I KNOW I want to JUMP. I KNOW how to JUMP, so even if I Squat down, build up all the tension and strength in my quads, and hip, glute muscles which if I was Nerve damage free I would have the force to launch 3 feet in the air, even with all that built up energy I'm only able to jump a few inches. And trying to do the whole burpee procedure several times in a row in a HIIT format is just not possible unfortunately.
Although I wonder if Mountain Climbers or maybe even better still cross body Mountain Climbers might be at least a semi reasonable option?
indoor bike. intensity and duration can be controlled very well.
@@jasonhurst8599 Because peripheral neuropathy can hit people differently especially when it hits your balance, it is hard to say what will work best for you without doing some trial and error. Some of those exercises you may be able to train your way to work through the neuropathy also.
@@DrMatt_ForgedGrit Thanks
So once per 6 sessions perform hiit with active recovery. And eat small meal day before you do the cardio session for lower glicogen storage for fat utilization.
Lay man's terms please.
i think i figured out a working rule.
after a sprint walk as long as your heart rate did not recover. if your heart rate is down, maybe add another minute of walking just as a safety measure and then start the next sprint. repeat as long as you see the heart rate coming down with the recovery walk. maybe 8 sprints max.
start with gentle sprints to avoid injuries. your body needs to adapt 2...3 days to be ready for a higher sprint intensity.
when eating meat, choose ground meat. it usually comes with more collagen which is very important for recovery. eat butter after the exercise and before going to bed to keep cortisol down and avoid adrenal fatigue.
8-seconds hill sprinting up BUT I can't walk back down the hill in eight seconds. Also, what kinds of precautions are taken to limit Achilles tendon injury risk?
The Norwegian 4x4 seems much simpler for us regular folks. Sprinting uphill sounds good though.
Sprinting is definitely beneficial. It builds explosiveness, cordination, and fast twitch fibers. For athletes in sport, it's especially great. 💯
But the real debate is HIIT and fat loss. If you want to wittle it down to simple math, formal LISS cardio and walking can be done daily. So a much higher frequency will burn more overall cals than HIIT 2-3x per week. That's why HIIT isn't a great fat loss strategy IMO.
Especially since lifting is anaerobic as well. Trying to do multiple forms of anaerobic threshold all week long asks a lot of the CNS. But LISS and walking don't impact lifting at all and even speed up recovery.
**If you're trying to drop fat, lifting is your number one priority because you want to hold onto as much muscle as possible. Taxing your CNS with lifting and HIIT all week long will negatively impact lifting frequency and recovery.
Just get your steps in
Hinshaw sounds like someone who's heard something on a podcast he liked and now he's trying to tell his friend about it without really understanding the topic
In this video, they discuss how many modern Westerners begin physically declining in their mid-30s. But as an interesting side note, hunter-gatherers don't typically reach their physical peak until their 50s. And then hunter-gatherers in old age maintain the running ability of a teenager.
Part of the problem in our society is that people are trying to undo and compensate for all the physical harm done through modern diet and lifestyle. Many of the diseases that used to be solely identified with old age are now becoming common with the young (e.g., type 2 "adult onset" diabetes).
On a separate issue, I find it strange that Hinshaw thinks the most risky exercise is a wind sprint on flat ground. I do that all the time without feeling stressed and never getting injured. I actually find it relaxing and enjoyable. In my almost half century of life, I don't think I've ever hurt myself when sprinting or running.
Maybe it helps that I do it barefoot on soft grass. That gives my body much more sensitivity and so more information about the impact on my body. And it also gives me grounding. I suspect most people who are adapted to barefoot exercise are less likely to injure than those adapted to wearing shoes.
Hunter gathers were dead at 50 . What are you talking about.
@@johnathanwetherill456 no, you’re confusing average life expectancy at birth with lifespan. Tribal people had elderly, just a much higher percentage died young, and of those most before 5 years old.
Good info thanks
One of the best videos that Thomas has made.
Seeing Thomas going nerd-mode is always a delight
I watched the whole video but didn't understand everything, wish there was a way to get key takewaways somewhere
Basically you need your zone 2 cardio and sprint intensity workouts. He just combines the two because he's a crossfit coach. Personally, and going by the research, it's better to seperate the two because you can't simply do zone 2 cardio AND throw in sprints, it defeats the purpose of zone 2, and you can't do max effort sprints if you're doing zone 2 between sprints! Basically if you're into crossfit, just rag yourself silly and hope you don't burn out in a matter of weeks! I agree that you shouldn't just sit down between sprints, walking is best, but not zone 2.
I’m so confused so are we resting between the sprints or are we rowing?
active recovery. i will walk until my heart rate is down.
I decided to avoid LMNT due to it including citric acid which is one of the worst, if not the worst, thing for our teeth. I’m hoping LMNT might eventually change to malic acid or remove the acid as an ingredient altogether
Damn this is so weird I started something similar to this for a cut 2 weeks ago. 22% on Inclined walking with 20 sec sprints. My legs are looking cut so early
so you sprint for 8 secs; stop for 8 secs and then start sprinting again? Would need to be a long hill and lots of markers
So find a hill big enough you can sprint for 8 seconds?
Great video
ok, can someone please TLDR this video?
I'm not PhD. But basically what he said is hiit, starts the process oxidation of fats, active recovery optimizes oxygen and initates that burn? Sprints/sleds actually cause your nevous systems to adapt? Not too shabby for a blue collar worker from the south. 😂
When Thomas trained with Dr Mike and Jared over at RP his arms swelled up twice their size. He doesn't come on these videos pumped. Crazy huge Thomas, props 👏 Wow
Did someone say half the Fatloss in 1/8th the time?! I'm in!
Once I was in Anatomy and Physiology in High School. We did a test on our Lungs. The Test was to Fill up a Bag of our Oxygen without stopping. My Classmate's never got to the End of the Bag but I was able to Fill the Bag and if they let me I probably coulda filled at least a half of another Bag Full of Oxygen.
Cant imagine how fast I clicked this link...hahaha
I HAVE A BIG STOMACH AND NEED VERY MUCH TO LOOSE THAT I NEED HELP HOW TO DO IT PLEASE ?? THANK YOU LIKE YOUR UA-cam CHANNEL
false
u do not need to do anything
try OMAD
Try protein leveraging.
Sounds like bs
ballyz total fitness personnel traina gave me a max a 30 seconds breatha between sets
Why does this guy still have a huge GUT!!!!
Skinny fat 🤷🏻♂️
genetics
and he is like 60 years old and not on TRT
being overweight feels better having better daily energy
Your idea of a huge gut is very different than mine. You should see my gut. 😂
🤣
@@TFlip04 yeah and a loser in life lol
I lost a bit of weight by just sleeping more.. Get up do your work when you're hungry go take a nap instead of eating and if you are still hungry have a black coffee and just have a small meal for dinner until I reach my ideal BMI of 83kg
It’s like listening to Sheldon explaining advanced math.
He’s so into it that he forgets the listener might need more ABC.
The caption suggests universal application. But the first thing they talk about is how young people must get started early.
How much of what he’s advocating-assuming I could figure out what he was talking about-potentially applies to my demographic (73 and retired)? My health club has a sled (which my trainer doesn’t want me to use), but it’s certainly not out of doors. Also in greater Chicagoland outdoor exercise is problematic.
Thomas tried to bring things back to earth by mentioning treadmills, but this guy insists on discussing elite athletes and using jargon (met-con?) with which regular folks are unfamiliar.
I wish this guy would speak to a broader audience. Lots of ppl who had sedentary jobs and only got into working out late in life need a slower start and clearer explanations.
A relative of mine, smoked, drank, ate food that would be considered off the menu --- fatty meats with spuds, did not exercise in the modern 'vernacular' and lived to 84. And to add salt to the wound, he was slim. I guess some are born that way.
What did he do for a living?
@@WideAwakeHuman Agriculture.
@@felipearbustopotdsounds like he worked a physical job, early to bed /early to ride and ate meat and vegetables his whole life… lots of people can get away with some alcohol and tobacco if the other things are in line.
He was Irish right
@@WideAwakeHuman True - though he did smoke and drink a fair bit. Even more once he had retired.
Ha, exactly the same "just in time" for me. When this video popped up I had just hit an NPR of 10 sprints, but since I started sprinting I've been wondering about the proper recovery between sprints, so this timing was really uncanny (and apparently continuing to recline on the park bench isn't going to cut it. Ha).
The key takeaways from Chris Hinshaw's "The Complete Guide to Losing Belly Fat & Getting Stronger with HIIT" are:
1. **Start of Physical Decline**: Physical capabilities begin to decline from around age 34, characterized by reductions in VO2 max and stride length. Recognizing this early can help in effectively countering the decline.
2. **Importance of HIIT for Older Adults**: High-intensity interval training (HIIT) is particularly beneficial for individuals over 35, as it effectively helps in burning belly fat and increasing strength while also countering age-related physical decline.
3. **Appropriate Exercises**: Uphill sprints or sled pushes combined with active recovery phases, like low-intensity rowing, are recommended to maximize the benefits of HIIT while minimizing the risk of injury.
4. **Recovery is Crucial**: Active recovery is essential in clearing fatigue and improving overall recovery. It’s important to engage in recovery activities that are below the lactate threshold to efficiently remove lactate and prepare the body for further activity.
5. **Customize Recovery Based on Athletic Type**: Recovery strategies should be tailored based on whether an athlete is fast twitch dominant or more endurance-focused, as these traits affect how quickly an athlete can recover and prepare for the next interval.
6. **Exercise Frequency and Intensity**: HIIT should be incorporated sparingly-roughly once every three weeks for moderately fit individuals-to avoid neurological fatigue. The focus should be on optimizing, not maximizing, intensity to use fat more effectively as a fuel source.
7. **Role of Low-Intensity Exercise**: While HIIT initiates metabolic changes, low-intensity exercises are crucial for continued fat burning. The goal is to find a minimal effective dose of intensity that enhances fat loss without risking injury.
8. **Fasted Training and Metabolic Efficiency**: Training in a fasted state can enhance the body's ability to utilize fat as fuel, improve lactate clearance, and increase endurance performance, as demonstrated by elite athletes like Camille Leblanc-Bazinet.
9. **Personal Responsibility in Training**: Athletes need to take ownership of their training routines, actively seek guidance when necessary, and adjust workouts based on their body’s responses to optimize fat utilization and overall performance.
10. **Access to Expertise**: For further guidance and detailed workout plans, individuals can access Chris Hinshaw’s resources available on his website, aerobiccapacity.com.
These takeaways are designed to help individuals over 35 harness the benefits of HIIT for improving fitness, managing body composition, and maintaining mobility and strength as they age.
You’re a top geezer 👍🏻💪🏻
👍
🔥🙏🏿🔥
Kinda like Dave Asprey give all you’ve got then walk, lay down and breathe and do it again
Why don’t u plug in real things people would really plug in?? Stove , refrigerator & tv.. & home heating unit..etc & see how long one battery will last. Maybe 20 minutes??
Before this video I was forced to watch a v shred commercial. Dr. Drew really sold his soul for Vshred commercial money. 😩
Ya it’s pretty sad. He’s a total shill now.
I'm 54, and 15 to 30 minutes per day is my workout, and it's working for me. All I take is Amino acids for a great workout and recovery.
LMNT potassium chloride what a scam ahahhaha
sodium ? rly?
LMNT seriously OVER rated.
Thomas are you natural . I read that you admitted to steroid use .
I think he's explaining things very well and thoroughly, don't know why people in the comments are complaining about him being unclear
TLDR (I think) - 5min warm up. 8 seconds full out hill sprints, with 8 seconds rest; walking back. Do this 8 times at 90 to 95 percent. The 7th set should be full out. After you've done those 8 by 8. Zone 2 cardio for the reaminder about 24 minutes.
Was this video recorded in another language? I thought I understood the words but at the end of it, I didn't quite know what I had just watched. What were the takeaways? I don't need to be spoon-fed, but the clickbait title suggested this would be a good video for non-athletes who want to lose weight. The irony is that it was probably only the athletes in the audience who actually understood this video. Of course, athletes in Thomas' audience deserve good content that isn't dumbed down. I don't think anyone would disagree. But don't market the Porsche to people who are shopping for Hondas. Fail!
boss
I'm half way through this and he's still talking in abstractions
Take a look at the guy. He's got a soft, gooey belly. His arms are pencil thin. I will not take health advise from someone who is unhealthy. Thomas, sir! You can get better guests.
I thought cardio hurts muscles gains? It’s actually proven so I’m not sure why he’s sacrificing muscle loss
False.
Wanted to love this. But it’s all over the place. take away was nothing but confusion.
more bs
Bla bla bla.. everyday.. it's some new verison.. + plus all the crap products.. Nuaseating
This interview sucked
34? I was stronger, faster more explosive power, more skill and better weight at 53 than anytime before in my life! Head injury and sitting in a chair for the next 10 years has been killing me! Climbing out again but don't expect to be beating 25 year olds butts anymore but that doesn't mean I won't try in another 9 months..
He’s made 30 CrossFit Champs but what the fuck is that even?
8 seconds for HIT? Not enough time to get HR high enough IMO. I can’t run so I do my HIT on my bike. I have always heard that HIT is all out for a minute then recover and repeat 🤷
There's a lot of different protocols. It depends on the adaptation you're looking for. Research has been done showing 8 seconds of ALL OUT effort, I emphasize ALL OUT, is enough to create major adaptations if done for at least 3 or 4 rounds per session. If you're doing it right, you'll be gasping for air and hardly able to stand up afterward. Now, that and other super short efforts (20 seconds or less) especially train the phosphate energy system from your endogenous (also possibly supplemented) creatine stores. Longer efforts in the 30- 240 second range tend to better train your glycolytic energy system. Both can help with increasing lactate threshold if you add active recovery to the tail end of either of those efforts. Some of the strongest research on increasing VO2 max is with a 4 x 4 interval. 4 minutes at max SUSTAINABILE effort (think consistency) followed by 4 minutes active recovery pace.....
Try a fan bike (the faster you go the harder it gets). I've been doing 10 second, but it's definitely possible to get the HR up in 8-10 seconds.
@@user-uk7tk8oc9f I don't buy it. Direct me to research that says 8 seconds is enough. Gasping for air and hardly able to stand up after 8 seconds....I don't buy it.