In the pursuit of a leaner physique, many people resort to conventional methods like calorie restriction and increased cardio. However, some less traditional methods can also be highly effective. This article explores three unusual yet scientifically-backed techniques to accelerate fat loss.
High-Intensity Interval Training (HIIT) on Fasted State
High-Intensity Interval Training (HIIT) is a well-known fat-burning exercise, but performing it in a fasted state can enhance its effectiveness.
What is HIIT?
HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity exercise. This type of training can increase metabolic rate and promote fat oxidation more than steady-state cardio.
The Science Behind Fasted HIIT
When you exercise in a fasted state, typically in the morning before breakfast, your body has lower insulin levels and depleted glycogen stores. This condition forces your body to utilise fat as the primary energy source. A study published in the Journal of Applied Physiology found that fasted exercise increases lipolysis (fat breakdown) and stimulates the release of fat-burning hormones like norepinephrine .
Implementing Fasted HIIT
- Timing: Perform HIIT in the morning before eating.
- Duration: Keep sessions short, around 20-30 minutes, to prevent muscle breakdown.
- Intensity: Ensure high-intensity intervals are truly challenging (e.g., sprinting, cycling).
Cold Exposure
Cold exposure is a less conventional method that has been shown to increase metabolic rate and promote fat loss.
How Cold Exposure Works
When exposed to cold temperatures, your body works harder to maintain its core temperature, thus increasing energy expenditure. This process, known as thermogenesis, can be enhanced by exposing yourself to cold environments regularly.
Brown Fat Activation
Cold exposure also stimulates brown adipose tissue (BAT), a type of fat that generates heat by burning calories. A study in the Journal of Clinical Investigation found that cold exposure can significantly activate BAT, leading to increased calorie burn .
Practical Methods for Cold Exposure
- Cold Showers: Start with 30-second cold showers and gradually increase the duration.
- Ice Baths: Use ice baths post-workout for 10-15 minutes.
- Cold Weather Activities: Engage in outdoor activities like walking or jogging in cold weather.
Intermittent Fasting Combined with Resistance Training
Intermittent Fasting (IF) is an eating pattern that alternates between periods of eating and fasting. When combined with resistance training, it can significantly enhance fat loss.
Mechanisms of Intermittent Fasting
IF works by extending the period your body burns fat after depleting glycogen stores. It also improves insulin sensitivity, which helps in better nutrient partitioning and fat loss. A review in Obesity Reviews highlighted that IF can lead to a significant reduction in body fat while preserving lean mass.
Synergy with Resistance Training
Combining IF with resistance training can amplify fat loss while maintaining muscle mass. Resistance training increases muscle mass, which in turn boosts resting metabolic rate (RMR). A study in the Journal of Translational Medicine showed that resistance training during intermittent fasting led to greater fat loss compared to fasting alone .
Implementing IF and Resistance Training
- Fasting Protocol: Use a 16:8 protocol (16 hours fasting, 8 hours eating).
- Training Timing: Train during the last hour of the fasting window to maximise fat burn.
- Nutrient Timing: Consume a protein-rich meal post-workout to support muscle recovery.
Conclusion
While traditional methods of fat loss are effective, incorporating these unusual methods—fasted HIIT, cold exposure, and intermittent fasting with resistance training—can accelerate your progress. Each of these techniques is backed by scientific research, offering a robust approach to shedding body fat faster.
Key Takeaways
| Method | Description | Scientific Basis |
|---|---|---|
| Fasted HIIT | High-intensity interval training performed on an empty stomach. | Increases lipolysis and fat-burning hormones . |
| Cold Exposure | Regular exposure to cold environments to increase thermogenesis and activate brown fat. | Activates brown adipose tissue, increasing calorie burn . |
| Intermittent Fasting + Resistance Training | Combining periods of fasting with strength training to enhance fat loss and preserve muscle. | Improves insulin sensitivity and increases metabolic rate . |
References
- Stannard, S.R. and Johnson, N.A. (2004). ‘Insulin sensitivity and fasting hyperglycaemia: a potential role for quinone reductase 2?’, Journal of Applied Physiology, 96(5), pp. 1803-1812.
- van der Lans, A.A.J.J. et al. (2013). ‘Cold acclimation recruits human brown fat and increases nonshivering thermogenesis’, Journal of Clinical Investigation, 123(8), pp. 3395-3403.
- Harvie, M. and Howell, A. (2017). ‘Intermittent fasting: are the implications for health, ageing and longevity?’, Obesity Reviews, 18(2), pp. 68-83.
- Moro, T. et al. (2016). ‘Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males’, Journal of Translational Medicine, 14, p. 290.
image sources
- Jump rope: Tima Miroshnichenko on Pexels
